How to Modify Your Workout If You Have Back Pain
When your back hurts, exercise might be the last thing on your mind. It’s easy to assume that working out will only make things worse—but skipping exercise entirely can actually lead to more stiffness, weaker muscles, and even more pain over time. The key isn’t to stop moving—it’s to move smarter.
The good news? You don’t have to give up working out just because of back pain. With a few simple modifications, you can stay strong, protect your spine, and avoid aggravating pain.
Why Exercise Matters for Back Pain
A strong core and flexible muscles are some of the best defenses against back pain. When your core is weak, your spine has to work harder to support your body. When your muscles are tight, they pull on your spine, creating tension and discomfort. The right exercises can help strengthen your back, improve flexibility, and keep pain from becoming a long-term problem.
But the wrong exercises? They can do the opposite—putting too much stress on the spine, aggravating sensitive areas, and making pain worse. That’s why it’s important to know what to avoid and what to modify.
Exercises to Modify (And What to Do Instead)
Some common workout moves can be tough on the back, but that doesn’t mean you have to avoid them entirely. Here’s how to swap them out for more spine-friendly alternatives.
🔴 Skip: Traditional Sit-Ups & Crunches
These exercises put a lot of pressure on the spine, especially if your core isn’t strong enough to support proper form.
✅ Try: Modified Core Exercises
Planks, bird dogs, and dead bugs are great ways to strengthen your core without straining your back. If planking feels too intense, start with a knee-supported plank and work your way up.
🔴 Skip: Heavy Deadlifts & Squats with Poor Form
Lifting heavy weights with improper technique is a fast track to back pain.
✅ Try: Bodyweight Squats & Hip Hinge Movements
If squatting hurts your back, try doing bodyweight squats with a stability ball against a wall. For deadlifts, swap the barbell for resistance bands or kettlebells, and focus on keeping your core engaged and your back straight.
🔴 Skip: High-Impact Cardio (Like Running or Jumping Exercises)
High-impact movements put extra stress on your spine, especially if your back pain is already flaring up.
✅ Try: Low-Impact Alternatives
Walking, swimming, cycling, or using the elliptical can give you a great cardio workout without the jarring impact of running or jumping.
🔴 Skip: Toe Touches & Forward Bends
Bending forward too far can put strain on your lower back, especially if your hamstrings are tight.
✅ Try: Gentle Hamstring & Hip Flexor Stretches
Instead of touching your toes, try lying on your back and using a towel or strap to stretch your hamstring. Seated stretches can also help improve flexibility without stressing your spine.
Other Tips for a Back-Friendly Workout
Engage Your Core – Before any movement, tighten your core to help stabilize your spine.
Move with Control – Avoid jerky, fast movements. Slow, controlled exercises reduce the risk of strain.
Listen to Your Body – Some discomfort is normal, but sharp or shooting pain is a sign to stop.
Warm Up & Cool Down – Prepping your muscles before exercise and stretching afterward can prevent stiffness and soreness.
Final Thoughts
Having back pain doesn’t mean you have to sit out of your workouts. By making a few smart modifications, you can stay active, keep your muscles strong, and even reduce pain over time. The key is listening to your body, avoiding high-risk movements, and choosing exercises that support—not strain—your spine.
So don’t let back pain keep you on the sidelines. Keep moving, but move wisely—your spine will thank you.
By the Brain and Spine Neurosurgical Institute of Rhode Island
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