Workout Tips for Back Pain

September 3, 2024

A jagged dark mass curves beneath a bright, white background.

At Axio Fitness, we see a lot of clients who deal with low back pain. Personally, I have dealt with low back pain, and I can empathize with our clients who get it.

Whenever we get clients dealing with low back pain, here are some things we consider when writing their workouts:

First, avoid upper body, unilateral movements. Meaning, an exercise that works one arm at a time. Unilateral movements include single arm dumbbell rows, single arm curls, or suitcase carries. Even outside of the gym, try avoiding things like vacuum cleaning.

Also, avoid lifting any weight above your waist while standing. So, when you are doing an overhead dumbbell press or a bicep curl, be sure to be seated.

Hinging movements tend to aggravate a tender low back as well. Deadlift, kettlebell swings, or leg raises should be avoided.

Along with avoiding those things, try stretching your hips, hamstrings and back regularly. Many people enjoy dead hangs to help alleviate back pain as well.

Finally, listen to your body! If there is an exercise that just doesn’t feel right on your back, abort the exercise! There are so many great exercises that will not hurt, so there is no shame in skipping that and moving on to a different exercise.

If you need help getting a good workout around your aches and pains, Axio Fitness can help! Our team of trainers will give you the guidance and customize support you need to not let injuries slow you down.

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