Lower back pain is usually caused by weak muscles, as the muscles of the back, abdomen, and buttocks all support the core. Performing exercises to strengthen the muscles that support the core can prevent, reduce and eliminate lower back pain, but there are some exercises that should be avoided as they can aggravate the pain. Shortened muscles, tight back muscles, tight buttocks muscles, and tight hamstrings affect the alignment of the spine and are the main causes of lower back pain. It is important to learn which exercises are safe and effective for people suffering with back pain, and which to avoid.

Any exercise that involves putting the body in positions of extreme flexion or extension increases the risk of worsening back problems. Contact sports are best to avoid as there is the possibility of getting hit by an opponent, causing the weakened muscle to endure a more severe injury. Aggressive sports that involve other team players are the types of sports that should be avoided if you have existing back pain. Weight lifting is an exercise that will exacerbate existing back pain. Bending over and lifting weights strain the lower back and cause muscles to shorten and tense up.

When lifting any object, bend the knees and squat to pick up an object. By picking up an object or weight while holding the weight away from your body, it is likely that you will engage the back muscles to assist in your lift. If you have lower back pain and must pick something up, you should keep your back straight and keep the object close to your body, to avoid twisting your body. While it is beneficial to strengthen your abdominal muscles by doing sit-ups, this exercise puts strain on your back muscles and should not be performed if you have back pain. Working your abdomen also works the muscles in you back and can cause lower back pain. When you do sit-ups, the motion reduces the natural curve from your lower back, making it flatter, straining your neck muscles, and shortening your abdominal muscles. Avoid hyperextension of the muscles and joints. Forcefully extending joints beyond their normal range of motion puts undue pressure on the spine.

When the back is in a hyper extended position, the discs pull away and the spinal processes grind against each other. This occurs when doing full neck circles or yoga. This hyperextension compresses the cervical spine and may result in nerve damage. When using the stationary bike, take the time to adjust the bike seat properly to avoid back strain, keeping knees slightly bent at the position of full extension. If the seat is too low your knees will hit the handlebars and the spine will be in a weak position. If the seat is too high, you will have to rock your hips to reach the pedals.

While using the stair climber, maintain posture in an upright, erect position. The safest and most effective workout is achieved by keeping the body in a straight line, shoulders squared over hips, head parallel to the floor and the neck relaxed.