How to choose exercises for back pain / spinal conditions

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-05-08

So, in this article, I will explain how to determine which exercises you can do and which ones you should avoid if you experience back pain or if you have any of the diagnoses listed below. By back pain, I mean pain in the spine in the thoracic, lumbar, or sacral regions, regardless of the diagnosis or absence thereof. However, in most cases, the diagnoses may include the following:

• Hernias or protrusions
• Osteochondrosis
• Vertebral displacement
• Scoliosis
• Kyphosis

Now, let's move on. Firstly, you need to answer the following questions:

1. Do you have any pain at the moment?

2. Are you a beginner in the gym or not?

3. Are you currently practicing exercises with axial load?

Next, make sure to read the article "What are axial load exercises on the spine?" (it’s a short article). This article is closely related to this topic since the restrictions on exercises will specifically apply to these axial load exercises (load on the spine).

I want to emphasize that all exercises, except those performed lying down, create an axial load. However, there are several exercises that, while they do create axial load, do so quite mildly and can be disregarded. Such exercises are not included in the list in the relevant article. Practical experience shows that these exercises are quite safe (when performed correctly).

Now, after you’ve reviewed the list of exercises with axial load and answered the three questions above, let’s look at all possible scenarios.

IF YOU HAVE BACK PAIN

If you experience periodic or constant back pain, then, regardless of how you answered the other two questions, you need to exclude all the exercises indicated in the relevant article. However, if you have some experience with training and you are certain that some exercises from this list do not cause you discomfort, you may keep those exercises in your regimen.

As the pain subsides, you can begin to add axial exercises. Start with those from the "static axial load" section (refer back to the aforementioned article). Then progress to the "light axial load" section. Finally, move to the "heavy axial load" exercises. Typically, from the beginning of training with significant pain to almost complete disappearance of pain and inclusion of all exercises takes about 3 to 4 months.

IF YOU ARE A BEGINNER BUT CURRENTLY HAVE NO BACK PAIN

This means you have no back pain, but you know you have one of the diagnoses listed above. In this case, you can immediately include exercises from the "static axial load" section and monitor how your back feels. If all goes well, you can gradually try the exercises from the other two sections.

IF YOU HAVE TRAINING EXPERIENCE AND NO BACK PAIN

Then you can perform all the exercises right away. However, start heavy axial load exercises with warming weights. Just remember to consistently keep in mind that you have back issues, which have not gone away. However, at this moment, you are not experiencing pain as a result of this condition.

IF YOU'RE EXPERIENCED, HAVE NO PAIN, AND ARE DOING AXIAL LOAD EXERCISES

Then everything is excellent. Continue training in the same manner. Personally, I belong to this category of individuals. Despite having two hernias and one protrusion in my lumbar region, I currently squat 205 kg and deadlift 230 kg. I rarely face back issues.

GENERAL RECOMMENDATIONS

1. Always hang on the pull-up bar at the beginning and end of each workout for about 15-25 seconds, fully relaxing your back. This is necessary for decompressing the vertebrae. It's a good sign if you hear clicks in your vertebrae during this process. Besides hanging, you can stretch your vertebrae in other ways.

2. Perform

at the beginning of each workout, doing 3 sets of 10-15 repetitions. This is needed to condition the extensor muscles of the spine. But there are exceptions. If your back muscles are in constant tension, for example, due to pain or from prolonged and frequent hyperextensions (the back does not get a chance to rest), then in such cases, it makes sense to stop doing this exercise for 1-2 months. During this time, focus more on stretching your back. Excessive tension in this case hinders the vertebrae from returning to their proper positions. In terms of back tension, there needs to be a golden mean. Weak tension means applying hyperextensions to the back. Strong tension means temporarily avoiding them. But hanging should always be included.

3. Using a weightlifting belt does not protect against injuries and back pain 100%. It only provides partial protection. Therefore, you should not place great hopes on it, thinking it will save you. Only proper technique and common sense will truly help you.

4. Always strive to perform axial load exercises with perfect technique. Errors in technique will not be forgiven by your back. And while others might get away with bending their back during deadlifts, for you, it is almost guaranteed that this could result in back strain and pain.

5. I want to emphasize that everything mentioned in this article is average, statistical information. My coaching practice shows that the list of exercises that one should or shouldn't do at any given time can vary significantly from person to person. However, based on this article, you will be able to more or less accurately select exercises based on your subjective feelings. Those with common sense will understand. Good luck!