Back pain doesn’t have to sideline your fitness. While rest can be helpful initially, controlled movement – especially lower body exercises – often aids recovery. The key is choosing exercises that minimize strain on your spine. Lifting too much weight, or using improper form, can easily aggravate back pain, potentially leading to injuries like disc herniations. Starting slowly and prioritizing technique is crucial.
Choosing the Right Exercises
The safest approach is to begin with exercises that place minimal stress on the back. Glute bridges and leg curls are good starting points. These movements isolate the leg muscles without excessive spinal loading. However, even with safer exercises, caution is essential. Begin with light weights, and immediately stop if you feel any sharp pain or tingling.
One Leg vs. Two: The Difference
Single-leg exercises tend to be gentler on the back than two-legged movements. This is because they encourage balance, core engagement, and help correct muscle imbalances. Two-legged exercises like squats and deadlifts require more forward leaning, which increases spinal stress, especially when performed with heavy weight. That said, some two-legged exercises, such as glute bridges, are safe because they don’t put significant pressure on the back.
Six Back-Safe Leg Exercises
Here’s a routine you can repeat two to three times per week, allowing 48 hours of recovery between sessions:
Split Squats
Step one leg forward into a lunge position, keeping your torso upright. Lower your back knee a few inches and rise back up, driving through both legs. Perform 10 repetitions on each side. You can hold dumbbells for added challenge.
Standing Hip Abduction
Stand near a wall for balance. Keeping your back straight and core engaged, raise one leg directly out to the side. Slowly lower it back down. Repeat 10 times per leg.
Leg Curl
Sit at the leg curl machine and pull your heels toward your butt, controlling the movement. Perform 10 repetitions with both legs together, or 10 repetitions per leg.
Glute Bridge
Lie on your back with knees bent and feet flat. Drive your hips up, squeezing your glutes at the top. Lower back down slowly. Perform 10 repetitions.
Step-Up
Step onto a raised surface (bench, box) with one foot. Step back down with the same foot. Repeat 10 times per leg.
The Takeaway
Don’t let back pain keep you inactive. Carefully chosen strength-training exercises can actually promote healing. If you feel any discomfort, stop immediately and try a gentler variation. If pain persists, consult your doctor.
Ultimately, staying active with mindful movement is far more beneficial than complete inactivity when dealing with back pain.
Sources: Mayo Clinic, Hospital for Special Surgery, American Council on Exercise.
