Exercise Alternatives for Low Back Pain

Low back pain is one of the most common functional problems that people face. This is a problem for weight-lifters especially because it may be difficult for them to give up the gym entirely. Luckily, there are many different exercises that can be modified to reduce the risk or alleviate low back pain so you don’t have to abandon the gym entirely. This article will look at some common exercises which contribute to low back pain as well as how to modify or switch them to reduce pain while still working the desired muscle groups.

What Causes Low Back Pain?

Low back pain is common especially among men and women who are over 30 years of age. Low back pain can be influenced by many different factors, including age, pre-existing conditions, and poor physical fitness. 

Common causes are acute injuries such as strains in the muscle or sprains. People who are older are at more risk due to the weakening of the disks in their backs. It can also be worsened by being overweight or having weak abdominal muscles which help to support the back.

Certain diseases will also worsen back pain such as arthritis, cancer, or structural problems like scoliosis.

Stress and depression have also been shown to worsen back pain. Many people tighten their back or other muscles such as their neck muscles when they are stressed. This can lead to chronic pain down the road and increased chance of injury.

There are serious conditions that contribute to back pain which at times require surgery. So it is always recommended that you consult with a doctor first if  you have serious back pain. 

Now let’s get into the exercises!

Alternatives to the Traditional Deadlift

The deadlift is a very effective movement for strengthening your back and legs. Unfortunately, one of the biggest problems with the deadlift is low back pain. The deadlift places a lot of stress on your low back and can be difficult for people with back problems. It is not so much that the deadlift is dangerous though because one of the best ways to prevent low back pain is by having a strong deadlift. The issue is when you are already injured or are performing them with poor form due to inflexibility in other areas of the body. You will want to practice with lighter weight first. You could also place the bar higher such as on top of other plates or in the power rack so that you don’t have to bend down so far. Here are some alternatives to the traditional deadlift to reduce strain on the back:

The Hex/Trap Bar Deadlift

This type of deadlift uses a hex or trap bar on the floor. You step inside of it and assume a deadlift form and lift it up. The difference is that it places the weight plates directly at your sides instead of in front of you like with a traditional deadlift. This places less stress on the back yet still allows it to be worked with some load. This is a more quad-focused exercise so you will work more the front of your legs than your posterior chain which is emphasized more in a traditional deadlift. Many people can lift more weight than with a traditional deadlift.

The Sumo Deadlift

The sumo deadlift is another variation of the deadlift that’s good for those with lower back problems. It is very similar to the traditional deadlift. The difference is a wider stance and your hands in between your legs rather than outside of them. This positioning allows you to get deeper in your hips but keep your back straighter, lessening the load on the low back. This study in particular showed that the sumo deadlift had 8% less shear load on the spine as compared to the traditional deadlift.

Similar to the hex bar deadlift, this places more load on the quads to compensate for less back activation. This variation is also good if you are not flexible enough in your back to perform a traditional deadlift with good form. If you can’t do the traditional deadlift with good form, you will likely end up with low back problems.

Alternatives to the Back Squat

Many people suffer from low back injuries while performing the back squat. Having the weight on your shoulders generates a lot of vertical load on your spine and could lead to issues especially at the bottom of the squat. When you tilt your pelvis and arch your lower back this can cause a lower back injury. As always, practicing the back squat with light weight until you master the form is best. However, if you have low back pain or struggle with flexibility and thus can’t perform a back squat correctly, here are two alternatives:

Goblet Squat

Goblet squats are great for helping you to improve your squat as well as perform it without much pain. To do this, you hold a dumbbell or kettlebell in front of you at chest level with your elbows tucked and then squat down. This resembles a front squat but requires less wrist flexibility. It creates less tension in the back by having the elbows in front of you and helps the load feel more balanced. You can also perform this with lighter weights than a back squat, reducing the risk of injury. 

Give this one a try!

Lunges

Lunges can either be done without weight, with dumbbells in your hands, or a bar on your back depending on your strength levels. As you can see in the video there is the front, reverse, and walking lunge and each have their function. I personally like the walking lunge with dumbbells in my hands. It gives a great glute and hamstrings workout but your back remains straight and loose throughout the movement, reducing pain. 

The reverse lunge however is what most resembles the back squat and it involves stepping back with one foot and bending at the front knee. This is similar to a one-legged squat. 

You can get a great leg workout with lunges without having to put much load on your spine at all.

Alternatives to the Bent-Over Row

Bent-over rows are a great exercise for building up your back muscles and lats. However, this exercise can put a lot of stress on your back and cause low back pain. First, you should do the exercise with a lighter weight. This will help to reduce stress on your back. 

The bent over row is commonly done by placing your feet hip-width apart and bending forward at your hips, keeping your back straight. Then, you pull the bar up to your stomach. Doing this exercise with proper form can be very effective. However, if you have back pain, there are some modifications you can make to make the exercise more comfortable: 

Kneeling One-Arm Bent-Over Row

Simply place one knee on a bench and the other foot straightened on the floor. Perform the row with the dumbbell in the opposite arm keeping your back straight and using your other hand as support. This modification can help reduce stress on your knees and back and still target your lats just as effectively.

Supported Bent-Over Row with a Bench

This is simply a bent-over row but with a bench for support. The link will show the first variation of it. You do the row behind an incline bench, using the top of the bench to support your chest just under your pectorals. 

If this is uncomfortable, you can also straddle a flat bench and have the barbell on top of the bench underneath you. Perform the row with regular form but as you let the bar down you let it rest on the bench for a moment before performing another row. This lets the spine decompress for a second and stops it from hanging there when your back is in a vulnerable position.

Conclusion

As you can see, there are many alternatives to still workout your entire body even with low back pain. You should of course listen to the advice of your doctor though when making decisions about your health. There are times when back pain is more serious and requires surgical intervention. These alternatives are more for less intense and more chronic back pain due to poor posture, stress, and inflexibility. You should always proceed with caution. 

But I hope this article has helped you to know what you can do to continue in the gym despite your low back pain.