Best and Worst Exercises for People With Back Pain

Posted on November 22nd, 2016 by Orthopaedic Specialty Group

Best & Worst Back Pain Exercises | Pain Management Fairfield | Milford

If you suffer from back pain, partaking in physical activity is probably the last thing you want to do. However, the right exercises can actually help relieve back pain and improve your quality of life. Here are some of the best and worst exercises for people who suffer from back pain.

Best exercises for people with back pain

  • Knees to chest stretch. Lay flat on your back. Slowly bend your right knee and pull your leg towards your chest. Wrap your arms around your shin and gently pull your leg for 20 seconds. Repeat three times for each leg.
  • Hamstring stretch. Lay flat on your back and bend your left knee. Loop a towel under the ball of your right foot and pull on the towel until your leg is pointed towards the sky. Keep your leg straight, you should feel a stretch on the back of your thigh. Hold this position for 20 seconds and repeat three times for each leg.
  • Planks. Planks are a great way to strengthen the core muscles in your abs and lower back, which can help prevent pain. To perform a plank, get in a push up position (some people opt to go on their forearms instead of their hands). Make sure your back is straight and your neck is aligned with your spine, and squeeze your glutes and abs to activate your core muscles. Hold this position for as long as possible without compromising form.


Worst exercises for people with back pain

  • Deadlifts. Deadlifts are one of the most dangerous lifts for your lower back because they require very strict form. If you already suffer from back pain, it is best to avoid this lift entirely.
  • Barbell Rows. Barbell rows are another heavy lift which requires you to hinge your hips forward, thus putting your lower back in a compromised position.
  • Leg Press. The awkward angle of the leg press machine puts an immense amount of pressure on your lower back and can compress your discs.


If you suffer from chronic back pain, it is best to consult with a medical professional before attempting these exercises. Residents of Fairfield County can trust the experts at Orthopaedic Specialty Group for all of their orthopedic needs. As southern Connecticut’s largest orthopedic practice, we can fix virtually every bone and joint in your body. Call (203) 337-2600 to schedule an appointment.