The back contains numerous muscles, joints, ligaments, tendons and nerves. Anything from a slight wrong move to a fall can cause back pain to develop, especially in the lower area. Back pain is cited as one of the most common reasons for doctor visits and missed work, according to MayoClinic.com. Push-ups are body weight exercises that require no gym equipment. They primarily target the upper body, and they also have an effect with back pain.
Identification
Back pain sufferers commonly do corrective exercises for treatment. This helps strengthen the muscles of the core, which in turn stabilizes the spine. Push-ups can actually be good for back pain. The main muscles they work are the chest, triceps and shoulders, but they also cause you to contract your abs and lower back muscles, which are part of the core.
Features
The difference between push-ups being good or bad for your back is the way you do them. The key is to keep your back perfectly straight throughout your reps and to not let your hips sag toward the ground. When you do this, stress is increased on the spine and it can exacerbate pain.
Perfect Form
Standard push-ups are performed with your hands and feet on the floor. For them to be beneficial, you need to execute proper form. This begins in the starting position, which is known as a plank. When you are in a plank, your arms are fully extended, you have a perfectly straight line from your shoulders to your heels and your gaze is fixed downward. This exercise alone is corrective for back pain because it strengthens your abs. During a push-up, maintain the straight posture of your back by keeping your abs tight throughout.
Modifications
The basic push-up is therapeutic when done properly, but you can also start with an easier variation and work your way up to the standard push-up. Instead of placing your hands on the floor, place them on a wall. Once you are able to do push-ups easily from this position, place your hands on a sturdy table. Progress to chairs, then step stools, then to the floor. You can also perform push-ups on your knees instead of feet when you first start out. All of these variations will be effective as long as you keep your back straight and core tight.
Considerations
The weaker your core, the more likely you are to break good form when doing push-ups. Aside from the plank, you can do other core exercises to build up your strength before doing push-ups or in conjunction with push-ups. The bird dog, for example, works the glutes, hamstrings and erector spinae, which runs down the lower back. This exercise is performed from an all-fours position with your hands under your shoulders and knees under your hips. Steadily raise your right arm and left leg, and form a straight line that is parallel to the floor. Hold for a second, lower your arm and leg, and repeat with your other side. Alternate back and forth for a set of repetitions.
Warning
Any time you start a new exercise routine, make sure to clear it with your doctor. He may also offer more suggestions on what you can and cannot do for your back.
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