If you’re dealing with back pain, you might be wondering:
“Should I rest completely, or try to keep moving?”
The truth is, movement is important — but not all movement is helpful. At The Chiropractors in Solihull and Sutton Coldfield, we see many people unintentionally aggravating their symptoms through the wrong type of activity. That’s why understanding which exercises to avoid is just as important as knowing which ones to do.
In this article, we’ll explore common movements that can worsen pain, how to move more mindfully, and when it’s time to seek advice from a professional.
When Movement Makes Things Worse
Staying active is usually encouraged for spinal health, but some exercises — especially when done with poor form or at the wrong stage of recovery — can make things worse.
Here are the top movements that aggravate the spine for many people with back pain:
– Heavy Deadlifts and Barbell Squats
These compound lifts put significant pressure through the lower back and can aggravate existing disc issues, especially if there’s poor core engagement or form.
– Sit-Ups and Crunches
These often overwork the hip flexors and compress the lumbar spine — not ideal if you’re already dealing with disc irritation or muscular imbalances.
– High-Impact Cardio (e.g. Running on Hard Surfaces)
While running is great exercise, it can jar the spine and worsen back pain activity caution areas, particularly if there’s existing joint restriction or poor posture.
– Deep Twisting Motions (e.g. Weighted Russian Twists)
Rotational stress can strain spinal joints and intervertebral discs — especially when loaded with resistance or done rapidly.
Movements to Approach With Care
- Toe touches or hamstring stretches with rounded back
- Backbends or hyperextensions in yoga
- Leg raises or flutter kicks without core stability
These aren’t inherently bad — but if you’re in pain, they may contribute to more discomfort if not modified correctly.
The Chiropractor’s Perspective on Injury Prevention
As chiropractors, our job isn’t just to help when pain arises — we’re here to help prevent injury in the first place. That includes teaching safe movement patterns, correcting postural imbalances, and helping patients build a foundation of strength and flexibility.
This approach to chiropractor injury prevention helps reduce future flare-ups, supports healing, and empowers you to move with confidence again.
When to Get Checked
If certain movements consistently leave you feeling worse, don’t ignore it. Pain is your body’s way of saying, “Something’s not right.”
At your first visit, we’ll conduct a thorough assessment to identify what’s causing your discomfort. No treatment is given on the first day — instead, we take time to explain our findings at a follow-up Report of Findings, so you can make an informed decision about your care.
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Let’s explore what’s holding you back — and how we can help you move forward safely and confidently.
