3 exercises you should avoid if you suffer from lower back pain – BOA FORM

If there’s something that unites people, it’s sharing the pain of a pincer at the end of the back. Those who suffer from this discomfort know how it can interfere with life and even feel a certain tension when training, afraid of giving the famous bad way to the spine.

Also read: 8 exercises to make your butt firm and avoid back pain

But those who believe that the discomfort is always the result of a herniated disc or a postural deviation, such as scoliosis and lordosis, are wrong. None of that. “It can appear due to lack of stretching of the region’s musculature and even weakness of the abdominal muscles”, explains body designer Nat Barros, from São Paulo.

Before starting to cross out some exercises from the spreadsheet and move on to substitutes, a warning from Nat: “It is important to improve the flexibility of the quadratus lumborum muscle and the abdominal muscle group (straight, oblique and transverse) to reverse the situation.”

Also Read: Learn How To Relieve Back Pain

Next, Vanessa Furstenberger, a personal trainer from São Paulo, recommended 3 exercises for you to abandon in cases of pain.

1. Squat with weight on the back. The problem is not the exercise alone, but adding the barbell (or some other weight) behind your head. By doing this, you bring the exercise’s center of gravity to the lower back muscle and overload it. To resolve this, you can do the horizontal leg press or even other types of squats in which the load is in front of or next to the body.

2. Stiff. The exercise (the one where you lift the bar off the ground and bring the accessory to knee height) normally works the hamstrings and buttocks. The problem is that with your lower back muscles weakened, you won’t be able to activate them properly to sustain the movement and, like the squat, they will become the stabilizing musculature. That is: without good results in the desired areas and with a chance of getting hurt. Instead, opt for the bridge (lying on your back and with both feet flat on the floor, raise your hips) and the leg curl.

3. Buttocks exercise on four supports with shin guards. When you don’t have your lower back in shape and you put a few extra pounds on your shins to work your butt, the tendency is to roll a curve in the back area (the movement tends to concentrate the force in that area). Result: buttocks see ships and lower back dying on the beach. To replace, opt for the sink and advance.