Lower back pain has many causes and many types of exercises are used to strengthen the lower back to prevent further pain and re-injury. As technology has changed all aspects of our lives it has also allowed fitness and rehabilitation professionals a new insight into the body. Exercises that used to be considered safe are no longer considered so.
Crunches
Crunches, once the staple of abdominal exercise, are now known to contribute to lower back pain. Whether performed on the floor or a machine, crunches will lead to lower back pain.
As you perform a crunching movement, the disks in the spine are compressed and pushed backward. Just as when you press on one side of a jelly doughnut and the jelly has to go somewhere, when you do a crunch it presses on the back of the disk. Over time, crunches will damage the disks and can cause spinal compression issues.
In place of crunches, research indicates that curl-ups, and front and side plank exercises are superior and much safer.
Back Hyperextensions
Hyperextension exercises, also considered a staple of back strengthening, have also been proven bad for the back. The lower back muscles' job is to provide stability for the vertebrae. Stability requires muscular endurance, and back extensions will not achieve that goal of building endurance.
Just as with crunches, the disks are pushed away from the force of the exercise, in this case forward in the spine. The disk will be damaged and worn down to the point of injury and pain.
Research indicates that bird dog exercises will yield similar to back extensions with much less strain placed on the spine. To perform a bird dog, begin on your hands and knees, and raise the opposite arm and leg off the floor until the knee and elbow are straight. Hold for 10 seconds, and repeat on the opposite side for around 10 repetitions.
Dead Lifts
Dead lifts, or more specifically straight leg dead lifts, have also been proven dangerous for the lower back. When the knees are locked as you pull the bar off the floor, only the ligaments in the spine are there to stabilize you. These ligaments were designed to provide structure, not movement. The hips and legs should be the primary driver for this lift. Locking the knees takes the muscles you want to target out of the equation.
Simply keeping the knees slightly bent throughout the lift and keeping the back flat will alleviate any issues this exercise may cause.
