ADL Health

Health Care & Fitness Advice
Lower Back Pain

Exercises That Could Cause Lower Back Pain

Anywhere between 70 and 90 percent of Australians will suffer from lower back pain at least some part of their life. Around four million Australians, or 16 percent of the population, have back problems in general.

When your back causes grief, you can often feel like fitness and exercise is out of the question. How are you supposed to move around when you’re in so much pain? The truth is, some exercises are better than others for alleviating or not agitating injuries and painful areas. Some, you should avoid altogether. Here are a few activities that could cause lower back pain.

The Superman Exercise

A popular stretching and strengthening exercise is the superman position, which involves lying on your stomach and reaching your hands and feet upward. While you might think this position is strengthening your body, it’s actually hyperextending your spine. You may not see any repercussions from this position, but it’s not worth risking if you already have problems with back pain.

Incorrect Plank

Most people know how beneficial the planking position is for them. It strengthens your core and can help with pain in your back from the resultant additional strength. However, if you do it wrong, you are doing more harm than good for your lower back.

When you don’t hold the plank position correctly, your hips sag, and your upper back goes into a less than ideal position. As a result, your spine becomes hyperextended. If you don’t hold your spine in a neutral position, you are putting yourself at risk of back pain. Make sure your hips line up with your shoulders and ankles and that your body from top to toe is as flat as a plank.

Incorrect Push-Up

In many training sessions, push-ups feature prominently. And there’s a reason for that – they are effective. However, if you do a push-up incorrectly, lower back pain can follow. The same rules for a plank position apply.

You need to make sure your body lines up, and that your hips aren’t sagging. Your back should also be straight, not curved. If it helps, hold your push-up midway and release down slowly to allow your body a chance to be in the right position.


Running is a high-impact exercise that, while beneficial for fitness, can aggravate injuries and muscles. If you suffer from lower back pain, then running can put stress on your spinal discs or strained muscles. Instead of running, try walking. It’s gentle on your back, strengthens your lower back, and it can tone your leg muscles.

Exercise is essential for your fitness, but those who suffer from lower back pain must be particular about their choices. If you are not sure where to begin, consult a fitness expert. You can then enjoy a customised plan that works for you.