Lower back

Training with lower back discomfort

This guide is for information only and does not replace an assessment by a doctor or physical therapist. If you have sharp pain, swelling, a recent injury, or the pain gets worse when you train, see a professional before continuing.

The lower back works in almost every standing exercise. When it bothers you, it often helps to choose supported variations, reduce the load on hinge exercises and spend time on trunk stability.

Adjustments that often help

Prefer supported variations: a one-arm row with a hand on the bench loads the back less than a barbell bent-over row.

In hinge exercises such as the Romanian deadlift, use less weight, shorten the range and keep a neutral spine from start to finish.

Stability exercises such as the bird dog, the side plank or the glute bridge train the trunk without bending or arching the spine.

When to stop and get checked

Stop and see a doctor or physical therapist if the pain is sharp or stabbing, if there is swelling, if the pain travels down your leg, or if you feel tingling or weakness, or if it feels worse the day after training.

Mild discomfort that doesn't increase during or after exercise often allows you to keep training with adjustments, but a professional who assesses you is the best person to say so.

How Pulsiko takes it into account

In your profile you can mark the joints that bother you. The workout generator then avoids the exercises that demand the most from them and suggests alternatives for the same muscles. You can also swap any exercise during a workout.