3 WORST Core Exercises For Low Back Pain – What To Do Instead!

Stop doing these core exercises that are making your back pain worse. Try some of these better alternatives instead! 3 of the worst core exercises for lower back pain that you should avoid and 3 of the best exercises for your back pain that you should be doing instead!

Get Jared’s exercise mat here: https://amzn.to/2UlkGpK


✅ SCIATICA PAIN RELIEF EXERCISES: https://www.youtube.com/watch?v=fDkw-Zi5MBg



✅ 3 EASY STRETCHES FOR A TIGHT LOWER BACK: https://youtu.be/UO6-LRj2bok

At some point or another, most of us will experience a significant episode of lower back pain. In fact it’s estimated that up to 80% of us will experience pain in our lower back that is “debilitating” – a significant limitation to our daily function. 80%! That’s 4 out of 5 people!

Now most of us realize that there are things that we can do to avoid these episodes of pain in our lower backs – one of the most important being keeping our core muscles strong.

But did you know there are certain core exercises you might be performing that are actually making your lower back pain WORSE? No kidding! If you are experiencing pain in your lower back and trying to rehab it via core workouts you need to be doing the RIGHT exercises while avoiding the WRONG ones in order to feel better.

And that’s what you’ll find in this video today. I’lll discuss three exercises you should be avoiding that have potential to make your back pain even worse and provide for you three healthier and better alternatives instead.

Most back injuries are aggravated by three motions in your spine – bending, lifting, and twisting (we refer to this as the “B.L.T.” in physical therapy). If you have pain in your lower back you should try to avoid motions that…

BEND – repetitive forward-bending motions can aggravate your back; especially disc pain.

LIFT – lifting objects (trying to stand upright against a resistance) can be taxing on your lower back.

TWIST – rotation in your vertebrae can also cause pain and further damage depending on the lower back injury.

So the exercises you’ll find in today’s video incorporate all these principles as we explore core exercises you should avoid for your lower back pain and I provide you with some healthier alternatives on what you should be doing instead. Hope it helps!


(2:52) SIT UPS/CRUNCHES – forward bending against resistance puts a lot of stress on your discs. If you have disc bulge issues you should probably avoid this motion.

(4:42) RUSSIAN TWIST/V-SIT TWIST – we’re twisting against a resistance here. If your primary goal is to activate your obliques, there are much safer and more effective ways we can do that.

(7:18) DEADLIFTS – deadlifts are a great exercise, but there is a lot of bending and lifting going on against a resistance. If your back pain is acute or significant, I would recommend a different exercise.


(3:37) PLANKS – 20-30 second holds repeated three times.
Planks are probably my favorite abdominal exercise for lower back pain just because we can contract all the core muscles isometrically without a lot of motion going on.

(5:27) SIDE PLANKS – ALTERNATING T PLANK – 20-30 second holds repeated three times.
Great way to fire the obliques and deeper core muscles all while maintaining a neutral spine position.

(8:06) SWIMMER – 3 sets of 10 repetitions on each side
This popular pilates moves is a great way to activate your hamstrings, glutes, and lower back muscles all while keeping your lower back in a nice, neutral position.

There you have them! Three of the worst exercises for your lower back pain and some healthier alternatives on what you could be doing instead.

I hope you enjoyed this video and found it beneficial – if you did please hit the “THUMBS UP” button above to “LIKE” it – also be sure to “SHARE with a friend who may need this help in his/her life.

Thanks for watching and I’ll see you next time!

Please consult with your physician before starting this or any exercise program if you have lower back pain. These exercises are meant for educational purposes only and are very basic. The information in this video in no way reflects specific care for your individual unique needs. You are encouraged to consult with your local doctor and/or physical therapist for a treatment plan that’s right for you. By participating in the exercises presented in this video you are doing so solely of your own choice and in no way hold Tone and Tighten or its entities responsible for your outcomes.

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