3 WORST Core Exercises For Low Back Pain - What To Do Instead!

Stop doing these core exercises that are making your back pain worse. Try some of these better alternatives instead! 3 of the worst core exercises for lower back pain that you should avoid and 3 of the best exercises for your back pain that you should be doing instead!

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At some point or another, most of us will experience a significant episode of lower back pain. In fact it’s estimated that up to 80% of us will experience pain in our lower back that is “debilitating” - a significant limitation to our daily function. 80%! That’s 4 out of 5 people!

Now most of us realize that there are things that we can do to avoid these episodes of pain in our lower backs - one of the most important being keeping our core muscles strong.

But did you know there are certain core exercises you might be performing that are actually making your lower back pain WORSE? No kidding! If you are experiencing pain in your lower back and trying to rehab it via core workouts you need to be doing the RIGHT exercises while avoiding the WRONG ones in order to feel better.

And that’s what you’ll find in this video today. I’lll discuss three exercises you should be avoiding that have potential to make your back pain even worse and provide for you three healthier and better alternatives instead.

QUICK NOTE (1:55)
Most back injuries are aggravated by three motions in your spine - bending, lifting, and twisting (we refer to this as the “B.L.T.” in physical therapy). If you have pain in your lower back you should try to avoid motions that…

BEND - repetitive forward-bending motions can aggravate your back; especially disc pain.

LIFT - lifting objects (trying to stand upright against a resistance) can be taxing on your lower back.

TWIST - rotation in your vertebrae can also cause pain and further damage depending on the lower back injury.

So the exercises you’ll find in today’s video incorporate all these principles as we explore core exercises you should avoid for your lower back pain and I provide you with some healthier alternatives on what you should be doing instead. Hope it helps!

3 OF THE WORST CORE EXERCISES FOR LOWER BACK PAIN AND WHAT TO DO INSTEAD

AVOID
(2:52) SIT UPS/CRUNCHES - forward bending against resistance puts a lot of stress on your discs. If you have disc bulge issues you should probably avoid this motion.

(4:42) RUSSIAN TWIST/V-SIT TWIST - we’re twisting against a resistance here. If your primary goal is to activate your obliques, there are much safer and more effective ways we can do that.

(7:18) DEADLIFTS - deadlifts are a great exercise, but there is a lot of bending and lifting going on against a resistance. If your back pain is acute or significant, I would recommend a different exercise.

INSTEAD

(3:37) PLANKS - 20-30 second holds repeated three times.
Planks are probably my favorite abdominal exercise for lower back pain just because we can contract all the core muscles isometrically without a lot of motion going on.

(5:27) SIDE PLANKS - ALTERNATING T PLANK - 20-30 second holds repeated three times.
Great way to fire the obliques and deeper core muscles all while maintaining a neutral spine position.

(8:06) SWIMMER - 3 sets of 10 repetitions on each side
This popular pilates moves is a great way to activate your hamstrings, glutes, and lower back muscles all while keeping your lower back in a nice, neutral position.

There you have them! Three of the worst exercises for your lower back pain and some healthier alternatives on what you could be doing instead.

I hope you enjoyed this video and found it beneficial - if you did please hit the “THUMBS UP” button above to “LIKE” it - also be sure to “SHARE with a friend who may need this help in his/her life.

Thanks for watching and I’ll see you next time!

DISCLAIMER
Please consult with your physician before starting this or any exercise program if you have lower back pain. These exercises are meant for educational purposes only and are very basic. The information in this video in no way reflects specific care for your individual unique needs. You are encouraged to consult with your local doctor and/or physical therapist for a treatment plan that’s right for you. By participating in the exercises presented in this video you are doing so solely of your own choice and in no way hold Tone and Tighten or its entities responsible for your outcomes.

[toneandtighten]

Avoid these WORST exercises and try out these BEST exercises for low back pain! Did you try them? Let me know your experience in a comment!

[sujathanair]

So perfect excercises i was looking too.thanks jared.it is so helpful.

[vipingupta]

thank you so much for clearing my doubts. i am wiser now.

[dipsbombay]

Hi Jared,
Have seen tons upon tons of strengthening, stretching, toning et al videos but your videos top them all. They come across as simple, no-nonsense, very honest and doable. In one word - Real.
As an example, saw your sleeping position vid yesterday and for the first time in years I woke up without ANY pain this morning! Simple suggestions but so effective. Keeps those videos coming Jared. No hype, no music, no heavy muscle, no big talk - just plain useable info. Looking forward! 👍

[phylwaters]

Love your channel! I myself being in the fitness industry see so many Fitness instructors teaching their clients exercises that could certainly harm their backs. Even if they don't start off with pain, they will probably end up with it. Thank you for telling us the truth about these exercises!

[Ramyapad]

I need this as my back paining much Thanks Ramya

[dumisanibhengu]

Thanks Doc, this definitely helped sort my lower back pain issues. Much appreciated Sire...

[wilmertan]

this is exactly what i need, thank you for this video.

[dh]

I feel like this video was for me. Thank you!!

[jayamala]

Thank you so much for these useful tips ...

[TagJones]

These are awesome!!! TQ so much. I have chronic lower back pain n could never do core exercises without freezing my back muscles. This is heaven. Love to see some lower abdomen and inguinal hernia prevention exercises for people with chronic lower back pain.

[danyjerry]

Wonderful video and great options to avoid hurting our low back! Success and greetings from Mexico!

[egyptbloom]

Hello from Egypt! Can u advise with excercises for patellar partial dislocation? Thank you and your videos are doing great here and I am feeling better following yr excercises

[tommysmoothsiconolfi]

You are a master at explaining. Alot of trainers are terrible at this. Great job I'm a fan..You are like Jeff Cavalier I respect both of you .

[ragser]

Great video. Appreciate the tips! Are leg lifts a bad idea?

[justme]

Another great and useful video for these days of home lock down! 😍😍😍Thank you so much, Jared! Now is the perfect time to catch up on some of these exercises. Yesterday I was like "hey guys, tomorrow I'm off from work! I'm going to...oh, wait" Coworkers are getting really creative with this whole home office situation. Some of them are using their youtube channels or other social media ways to document and share how are they doing these times and wants us all to do the same😂😂 Still, sometimes I can't help thinking about how Anne Frank must have felt at the time. Of course the circumstances are very very different but the feeling of living a surreal new life must have been very similar. We can still go out to get food and necessary stuff but other than that we are like prisoners in our own homes.😅😅 Anyhoooo, enough rambling. Stay SAFE out there, you all!!!😊😊😊 And thanks again Jared for lighting up our days with your videos!!! God bless you and your lovely family!!💚💚💚

[nikolaslarisaios]

Great video as usual. Unfortunately planks and side planks worsen my thoracic outlet syndrome.

[ninu]

Thanks for sharing alternative and safe exercises. I need to tend to my back because it's quite often that I keep getting aches there. This time it's my middle back, a little towards right side. It hurts only when I move right leg or arm to turn in bed or get up from bed after I have been lying for a couple of hours. It's awful to walk then. But settles down in some steps. Otherwise, I can bend, walk or take my arms up over head without pain. I can't go out and see some doc because of the lockdown. It would be so great of you if you could suggest something. One more thing, about 2 weeks ago when I was fine I had done glutes and outer thigh exercises on the mat. Maybe I could have snapped some muscle near the last ribs.

[manjitsaini]

No wonder why my back was hurting when I was doing these exercises. Thank you so much
What do you suggest for wrist pain? I do yoga everyday and my wrists hurt when I do plank/ downward yoga etc.

[SanBraulio]

I love your videos. What about mountain climbers for Sacroiliac Joint (SI Joint)?? Thanks :D