Popular exercises that can hurt your back

Protecting the spine is paramount when strength training.

Poor form or lifting with too much weight are among the ways to wind up with a back injury before long.

Dr. Emily Mills, a surgeon at UCI Health Orthopaedic Surgery Services, shares some of the more popular exercises that place a dangerous amount of pressure on the spine.

Mills suggests ways to perform those exercises without injuring the spine.

She also offers alternative exercises that strengthen the same muscle groups to try instead.

Deadlifts

Deadlifts can be extremely dangerous for your spine, says Mills. "They place a large amount of sheer force on the discs in your lumbar spine.”

Instead, she suggests a more upright posture and holding the bar or dumbbells closer to your legs. She says this ensures that your back is in a neutral position, not rounded. It also reduces pressure on the spine.

But even with those modifications, the move is still risky, she says.

“Even if you are using proper form, the sheer force on your lumbar discs exceeds the safe threshold after about 120 pounds.”

Exercise alternative: Hip bridges or hip thrusts. “These exercises are safer for your spine and work the same muscles,” says Mills.

Squats

While generally safe for the spine when using good form and lifting light weights, squats can be dangerous if one slouches or rounds their back.

“This dangerous posture tends to happen more with deep squats and heavier weights,” she notes.

Because front squats place less pressure on the spine than low squats, Mills recommends opting for them when possible.

“Your low back will also thank you for trying shallow squats with lighter weights.”

Exercise alternative: Try weighted step ups or reverse lunges. “These work the same muscles without the force on your spine,” she says.

Running

Running is not recommended for anyone who has had recent spine surgery or has ongoing back problems.

The repetitive stress from running can also cause lumbar disc degeneration in people with the inherited condition, causing low back pain.

“If no one in your family has had back problems, you may not need to worry as much and can continue running to your heart’s content,” says Mills.

Exercise alternative: Safer cardiovascular exercises include swimming, cycling and the elliptical.

Strengthening the lower back

To maintain a healthy spine, Mills advises incorporating moves to strengthen the core and stabilize the hips.

Some core exercises that place minimal stress on the spine include side and front planks, hip bridges, bird dogs and dead bugs.

"Do these exercises a couple times a week and work them into your normal exercise routine.”