Many people suffer from pain in their lumbar region, or lower back. One of the best ways to treat low back pain is with exercise. However, there are some exercises that aren't good for your lower back. Either avoid these exercises or use a modification to make them safe for your spine. As always, consult your doctor prior to attempting any new exercises.
Unsupported Forward Bends
Do not bend forward from a standing position dangling your arms toward your toes. Bending forward to stretch your lower back may feel good, but you may be putting your lumbar region at risk if you do not properly support the weight of your upper body. Solve this problem by either placing your hands on your thighs as you bend forward to support the weight of your upper body or by performing the move in a seated position. Also avoid stretching this region early in the morning when your spinal discs and surrounding muscles have been immobile for the entire time you slept. Instead stretch your lower back later in the day or at the very end of a morning workout.
Ballistic Stretching
Bouncing while you stretch is called ballistic stretching. As it applies to the lumbar region, ballistic stretching is typically done in a forward bend reaching for the toes or in a seated position reaching for the toes. This type of stretching is rarely recommend because of the high propensity to cause injury. The concept involves stretching to the limit of your flexibility and then bouncing lightly to increase your stretch just a little further. Instead of ballistic stretching, try static stretching where you hold the stretching position at the limit of your flexibility.
Double Leg Raises
A double leg raise is an abdominal exercise that can be very dangerous to your lumbar region. In a double leg raise, you lie on your back and lower both straight legs to the ground. However, it is very difficult to protect your lower back in this position, and as your legs lower toward the ground, your back will often arch up off the ground exposing it to injury. Adjust this exercise by doing it one leg at a time. Place one foot on the ground with your leg bent. Extend your other leg straight up to the ceiling. Slowly lower the leg to about 6 inches from the ground.
Back Hyperextension
A back hyperextension exercise is often done while the torso dangles off a weight bench. From a bent over position you lift your torso up, hyperextending your back as far as you can. Arching your back up while lying in a face-down position like this can cause injury to your lower back by compressing your vertebrae and putting pressure on your discs. A good way to modify this exercise is to simply stop your ascent at the point where your spine is straight. This will still work the muscles of your back, but you will not risk injury from arching up severely.
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