Exercises to avoid at gym and exercises to replace with

Exercise and physical activity is one of the best ways to prevent and reduce pain, and help speed up your recovery from injuries. However, not all exercises are beneficial. Some machines commonly found at the gym can actually put you at higher risk for back pain and injury. By putting excessive load on your spine, some exercises can actually be detrimental to your back health. Below are three exercises you should be avoiding at the gym and three exercises you can replace them with to stress the same muscles while sparing your spine.

#1 – Muscles: Back Extensors (a.k.a. Erector Spinae)

Bird Dogs:

Start on your hands and knees. Make sure your wrists are directly below your shoulders with your fingers pointing forward and your knees directly below your hips. Ensure you maintain the natural curve of your lower back.

While keeping your core engaged, extend one arm forward and the opposite leg backwards as depicted in the image above. Lift the limbs until they are parallel to the ground, not any higher. Hold for 2-3 seconds and slowly return to the starting position. Repeat with the opposite arm and leg.

Modification: If you are a beginner, it is beneficial to start with extending one limb at a time and rotating through each limb in an “around the world” fashion. (i.e. right arm, right leg, left leg, left arm, right arm, etc…)

#2 – Muscles: Obliques 

Side Planks:

Start by lying down on your side. Place your elbow on the ground directly underneath your shoulder with your forearm and fingers facing forwards. Place your upper leg directly on top of the bottom leg.

Brace your abdomen and ensure your hips and knees are straight. Lift your body up so there is an imaginary straight line going from your nose to your belly button. Avoid lifting your hips too high or allowing them to sag. The picture above shows the correct technique. Hold for 8 seconds and repeat on the other side.

Modification: If you are a beginner, it is beneficial to keep your knees on the ground while performing this exercise. Again, avoid lifting your hips too high or allowing your hips to sag.

#3 – Muscles: Abs (a.k.a. Rectus Abdominis) 

Curl-Ups:

Lie on your back with one knee comfortably bent and the other leg straight out. Place your hands under the small of your back. This will help keep the natural curve of your lower back while performing this exercise.

Engage your core and slowly lift your head and shoulders slightly off the ground. Try not to flex the head forward too much and instead focus on the shoulders. If it helps, try to remember to look up at the ceiling to avoid excess neck flexion. Hold this position for 2-3 seconds and relax. Repeat. If you want to switch which leg is bent after a certain number of repetitions, feel free.

With all of these exercises, remember to BREATHE!!!!

If you need clarification on any of these exercises or want advice on other ways to protect yourself from lower back pain, book in with one of our knowledgeable practitioners – we are your North Toronto experts in chiropractic, physiotherapy, athletic therapy, personal training and massage therapy!

Author: Allie Dennis, BSc. Kin (Hons.)

Toronto Chiropractic Intern | CSEP – Certified Personal Trainer

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