If you have a back problem, consult your doctor before adding pushups to your workout routine. Practice good form when you do perform pushups. If you do not keep your back in a straight line, you may experience a dip in the lower back that puts strain on the spine. Stop the movement if you feel any back pain during exercise.
Form
To properly do a pushup and avoid straining your back, perform the move correctly. While in the prone position, place your feet behind you and place your hands shoulder-width apart and fingers turned slightly inward. Your back, hips and knees should all be in alignment as you lift your body onto your toes. Bend your elbows away from your body as you lower to the floor. Once your chin or chest touches the floor, straighten out the elbows to complete the rep.
Adjustments
The way that you move your arms during a pushup can affect whether you exacerbate your back pain symptoms. Move your hands to face forward and keep your elbows very close to your sides as you get into starting position. According to the American Council on Exercise, changing the placement of your elbows takes the stress off the shoulder joints and makes your triceps do the work.
Alternatives
McKenzie Therapy is a form of physical therapy prescribed by doctors to patients with lower-back pain. The goal of the treatment is to minimize chronic and acute forms of pain. Instead of a full pushup as part of the therapy, you may be told to do a pressup as part of your treatment plan. To perform a pressup, lie in the prone position with your arms at your side. Progress to lifting your upper body onto your elbows and proceed to a full extension by placing your palms flat on the ground in front of you.
Considerations
Ask your doctor if it is safer to do a pushup on your knees instead of lifting your body up onto the toes. You'll still perform the move like a traditional pushup, but stay on your knees for the entirety of the exercise. If you experience back strain during a traditional pushup or a knee pushup, consult your doctor.
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