Back Pain Physical Activities Avoid

What Physical Activities Should Be Avoided If You Have Back Pain

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Back Pain Physical Activities Avoid

Back pain is a common ailment, with around 80% of people experiencing it at some point in their lives that can occur due to various reasons, such as poor posture, muscle strain, spinal conditions, or injuries. The pain can be mild or severe and can limit your ability to perform daily activities.

While physical activity can be beneficial for reducing back pain, some exercises and movements can worsen the condition. Therefore, it’s important to know what physical activities to avoid if you have back pain.

In this blog, we will discuss the activities you should avoid and offer tips on how to manage back pain effectively.

High-Impact Exercises

  • High-impact exercises, such as running, jumping, or aerobics, can put pressure on your spine and joints, causing strain and compression on your back muscles.
  • These activities can exacerbate back pain and lead to discomfort. Therefore, it’s best to avoid activities that involve sudden movements or jarring impacts on your back.
  • Instead, opt for low-impact exercises, such as walking, swimming, or cycling, which are gentle on your back and help strengthen your muscles without causing additional strain.
  • Lifting heavy objects can put a lot of stress on your back muscles and spine, causing further damage or pain.

Twisting and Bending

  • Twisting and bending activities can strain your back muscles, especially if done repetitively or improperly.
  • Activities that require you to bend forward or twist your spine, such as sit-ups, toe touches, or golf swings, should be avoided.
  • Instead, try exercises that keep your spine in a neutral position, such as planks, bridges, or pelvic tilts, which strengthen your core muscles without straining your back.


  • Stretching is an essential part of maintaining flexibility and reducing tension in the muscles.
  • However, overstretching can cause more harm than good.
  • Avoid stretches that involve bending your spine too far backward or forward, such as backbends, deep forward folds, or standing toe-touches.
  • Instead, focus on gentle stretches that target your hip flexors, hamstrings, and glutes, which can relieve tension in your back muscles and improve your posture.

Sitting for Prolonged Periods

  • Sitting for long periods can cause back pain, especially if you have poor posture or an unsupportive chair.
  • Avoid sitting for extended periods and take frequent breaks to stretch, walk, or change your position.
  • Use an ergonomic chair that supports your back and keeps your feet flat on the floor.
  • Sit with your back straight and avoid slouching or leaning forward.

Seek Medical Care

  • Before starting any physical activity, it’s important to seek medical care to determine the cause and severity of your back pain.
  • Your doctor may recommend imaging tests, physical therapy, medication, or surgery depending on the underlying condition.
  • Based on your diagnosis, your doctor can advise you on the activities that you can do safely and those to avoid.


Back pain can be a challenging condition to manage, but avoiding certain physical activities can help reduce your symptoms and prevent further injury.

By taking care of your back and avoiding activities that exacerbate pain, you can lead a healthier, pain-free life.

Lauren Author

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