3. Burpees
This tried-and-true calorie-blasting move involves repeatedly dropping down into a push up and then bouncing back up into a jump.
Burpees are surging in popularity and part of many gym classes and trainer-guided workouts, but you should skip them if you have back issues--or even if you have a history of back pain, says Fischer.
"Burpees activate the majority of muscles in your upper and lower body, and also involve jumping in explosive, high-impact movements," he says. "Not only can this be painful for those already dealing with back pain, but it can even cause back pain if the muscles you're using in order to perform the burpees are weak."
Exercise to Do Instead: High-Intensity Interval Training (HIIT)
The next time you're doing a strength-training session, interrupt your routine every 10 to 15 minutes to do 2 to 3 minutes of fast-paced cardio intervals on the treadmill or elliptical. And by "fast-paced" Fischer doesn't mean running or another high-impact cardio exercise.
"You'll be surprised at how you can really get your heart rate up by walking briskly or even picking up your usual pace on the elliptical," he says. "These bouts of high-intensity cardio will increase your calorie burn and boost your cardiovascular health without exacerbating your back pain."
More From Prevention: 6 Simple Moves To Ease Sciatica
4. Toe Touches
Chronic hamstring tightness can cause pain in the low back. Yet if you do traditional toe touches in order to stretch the backs of your legs, there's a good chance you'll round your back too much, and put pressure on your spine, says Fischer.
"Keep in mind that as you get older, your muscles get inherently tighter, and that's compounded if you sit for much of the day," says Fischer.
The tighter those muscles, the more rounding you'll have to do to touch your toes.
Exercise to Do Instead: Supine Hamstring Stretch
Lay flat on your back, legs straight, and bring your left knee to your chest and grasp it with both hands. Pull it toward your chest until you feel a stretch in your left hamstring; hold it for 20 to 30 seconds, then repeat with your left leg.
"This exercise is safe for the back because you do it while flat on the ground, which ensures the spine stays in neutral alignment," says Fischer.
Related Articles:
- 5 Yoga Poses for People Who Sit Too Much
- 4 Exercises to Help Relieve Lower Back Pain
- How to Relieve Your Back Issues
Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.
Stay in shape in a fitness class or read more fitness articles.
