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Strength Training and a Bad Back?

3 min read

Asked by: Christine Pujol

If you’re experiencing a sustained increase in your back pain, take some time off or modify from strength training until it subsides. Some soreness is okay and to be expected, but sharp pain is not normal. If you feel any sharp, sudden pain while exercising, stop right away.

Can I do strength training with lower back pain?

Well, the good news is that new research has just been published to show that resistance training with free weights can also be effective in helping people who suffer with lower back pain – especially chronic lower back pain.

How do I start strength training with a bad back?

Yet it's also one of the most common exercises that can cause back pain and that's because the common contributing factors are training errors number one is bad form number two is poor muscle strength

What exercises should I avoid with lower back pain?

Avoid: High-impact activities.



High impact exercises, such as jogging and high-impact aerobics, can put pressure on a disc and cause more injury. Also, avoid movements that cause twisting, such as golf, as it can up back pain pressure.

How do I protect my lower back when lifting weights?

Good Resistance Training Exercises for Bad Backs: 7-Minute …

What can I do in the gym with a bad back?

Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.

Is weight training good for a bad back?

It may seem counterintuitive, but weight lifting and strengthening exercises can actually help reduce back pain. However, the point isn’t to bulk up your muscles like a body builder—it’s to develop strength, especially back strength. The muscles in your back help keep your spine moving as it should.

Can I lift weights with a herniated disc?

You can still lift with the disc bulge the Bulge. Itself. May have still been there. But it's not necessarily going to limit your ability to continue lifting if you learn proper stability.

Should I train with a bad back?

Exercise should not make your existing back pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised.

Should I squat with lower back pain?

In some physical therapy regimens, squats are actually recommended as a full-body strengthening exercise for people who have sustained a lumbar spine injury. If you’ve mostly recovered from the injury but still feel a dull aching, squats may be able to help you retrain and heal your muscles.