Which exercises should I avoid if I have lower back pain?

Reviewed by Yoshinori Abe, MD

Internal Medicine

If you have lower back pain, avoid exercises that involve heavy lifting, twisting under load, or bending forward at the waist, as these movements place added stress on your spine and can worsen symptoms. High-impact activities like running on hard surfaces, deep squats, sit-ups, and toe touches may also aggravate pain. Instead, focus on gentle stretching, walking, and core-strengthening exercises recommended by a healthcare provider.

Because lower back pain has many possible causes—ranging from muscle strain to disc issues or nerve compression—identifying the underlying reason is key to safe recovery. Take a free, instant, online symptom check to better understand what may be causing your pain and get clear guidance on your next steps.

Reviewed for medical accuracy: 07/15/2026

Important Next Steps

Learn if back pain needs care today Discover likely causes of back pain See if back pain could be serious Find OTC relief for back pain Find a doctor for back pain Discover home remedies for back pain Understand what your back pain means

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Explanation

When you have lower back pain, it's important to be careful with certain exercises. According to research, exercises that involve heavy lifting, like deadlifts, can be risky if not done properly. These exercises might help some people, but they can also make pain worse if not done correctly.

Exercises to Avoid:

Heavy Lifting: Weight lifting exercises, like deadlifts, can be challenging for those with back pain. If not done with the right form, they can cause more harm.
Forward Bending: Movements that involve bending forward a lot, like toe-touches, might increase pain for some people with back issues.
High-Impact Activities: Activities that involve jumping or sudden movements can also be tough on a sore back.

It's always a good idea to talk to a healthcare provider or a physical therapist to find the best exercises for you. If you're experiencing persistent back pain and want to better understand your symptoms, try Ubie's free AI symptom checker to help identify potential causes and determine when to seek professional care.

(References)

Saraceni N, Kent P, Ng L, Campbell A, Straker L, & O'Sullivan P. (2020). To Flex or Not to Flex? Is There a Relationship Between .... The Journal of orthopaedic and sports physical therapy, 31775556.
Ross R, Han J, & Slover J. (2023). Chronic Lower Back Pain in Weight Lifters. JBJS reviews, 37315158.
Berglund L, Aasa B, Hellqvist J, Michaelson P, & Aasa U. (2015). Which Patients With Low Back Pain Benefit From Deadlift .... Journal of strength and conditioning research, 25559899.

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