Gym Safely: Expert-Approved Do's and Don'ts for Working Out with Back Pain

With people spending a lot of time on their desks, poor working postures, stressful lifestyles, and a sedentary lifestyle, back pain has become a common problem among youngsters in gyms too. Although people with a sore back are advised to hit the gyms, a wrong workout can worsen this pain rather than curing it. Spine specialists reveal that it all begins with your workout routine.

So, the editorial team of Onlymyhealth reached out to their expert, Dr Arun Bhanot, Director, Spine Surgery, CK Birla Hospital, Gurugram, and he explained. "Gym exercises can be safely undertaken by patients with a sore back, if they follow some basic do’s and don’ts.” Read ahead to know everything he shared with us. 

Why Exercising with Back Pain Needs Caution

The spine is a very sensitive part of the body with functions of supporting the whole body. Poor movement approaches, heavy weights, and poor positioning can cause excessive pressure on spinal discs, muscles, or nerves. With time, this can worsen pain or lead to disc bulge or muscle spasms injuries.

Do’s of Gym Workouts for People with Back Pain

Here are some do’s that people with back pain need to adhere to during gym workouts:

1. Prioritise Warm Ups

A good warm-up is important before you start moving. A warm-up gets the muscles ready to move. Dr Bhanot shared you need five to ten minutes of light cardio, which can be treadmill walking or slow cycling. Then do dynamic stretches such as leg swings and torso rotations.

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2. Strengthen Core

A strong core can function as a self-correcting mechanism in the spine. Low impact exercises such as plank positions, bird dog positions, and dead bugs can all help in improving core stability and lessening pressure on the lower spine. "Core strengthening is vital for maintaining good spinal health," emphasised Dr Bhanot.

3. Make Controlled Movements

Slow and controlled repetitions are much safer than quick and jerky movements. Focus on technique over heavy lifting. When dealing with back pain, quality wins over quantity every time.

4. Finish with Gentle Stretching

Finishing an exercise routine with light stretching of the hamstrings, glutes, hip flexor muscles, and lower back can help prevent stiffness in these areas later in the day.

Don’ts of Gym Workouts for People with Back Pain

On the other hand, here are some don’ts that people with back pain need to adhere to during gym workouts:

1. Avoid High Impact and Twisting Exercises

Activities such as heavy lifting in a deadlift, harsh crunches, jump squats, or rotational motions can put pressure on the spine. Such activities need to be avoided unless they have been approved by an expert.

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2. Don’t Copy Others in the Gym

"I strongly advise you not to copy whatever workout your friends in the gym are doing or whatever workout you see posted online. Going to a qualified physio or personal trainer if you have pain is a much safer option," Dr Bhanot added.

3. Do Not Ignore Warning Signs

A few red flags during workouts include sharp pain, numbness, tingling, or radiating discomfort. Stop immediately if you experience these symptoms and seek medical advice instead of pushing through the pain.

Bottomline

Smart habits make all the difference. Proper warm-ups, controlled exercises, posture awareness, regular movement, and even supportive footwear or belts can help protect your back. Dr Bhanot concluded that staying active is not only possible but essential, even with back pain, when workouts are made according to your body’s needs.