What Sports Should You Avoid with Lower Back Pain?

For those who love to stay active, lower back pain can be a frustrating limitation. While movement and exercise can be beneficial, certain sports may aggravate lower back pain or hinder recovery. Knowing which activities to avoid can help protect your spine and reduce the risk of further injury, allowing you to stay active without making the pain worse. Here’s a look at the sports that are best avoided if you’re dealing with lower back pain.

1. Running

   Running, especially on hard surfaces, can be tough on the lower back due to the repetitive impact it places on the spine with each step. The constant jarring can increase strain on the vertebrae, discs, and lower back muscles, potentially worsening existing pain. For those who enjoy cardio, swimming or cycling may offer lower-impact alternatives that are easier on the back.

2. Golf

   Golf might seem low-impact, but the twisting motion required during a golf swing places a lot of stress on the lower back. Bending to pick up the ball, carrying a golf bag, and repetitive swings can also add strain to the lumbar area. The rotation and bending involved in golf can easily worsen lower back pain, so it’s often best to take a break from golf until the pain subsides or to modify the swing under professional guidance.

3. Tennis

   Tennis, similar to golf, requires repetitive twisting and bending motions that put a significant amount of pressure on the lower back. The quick, explosive movements can also strain muscles in the lower back, especially if an athlete is already dealing with discomfort. Singles tennis is particularly demanding, as it involves more running and sudden directional changes. If you want to stay active with tennis, consider doubles to reduce movement intensity and strain.

4. Weightlifting

   Heavy lifting, particularly exercises like squats, deadlifts, and overhead presses, can easily exacerbate lower back pain if done with improper form or excessive weight. These movements place direct pressure on the spine, especially the lower back, which can lead to increased pain or injury. If weightlifting is a priority, consider focusing on lower weights, using machines, or targeting upper body exercises that don’t engage the lower back as much.

5. Basketball

   Basketball involves frequent jumping, sudden stops, and quick directional changes, all of which can aggravate lower back pain. The high-impact nature of jumping and landing can put pressure on the spine, especially if there’s already an issue. Additionally, collisions with other players can exacerbate any existing discomfort.

6. Rowing and Kayaking

   While rowing and kayaking are excellent for upper body strength and cardiovascular health, the seated position combined with repetitive rowing motion can strain the lower back. The motion involved can overwork the lumbar area, especially if form isn’t perfect, making these sports less suitable for those with lower back pain.

7. Martial Arts and High-Impact Sports

   Martial arts, boxing, and high-impact sports like football or rugby can be especially harsh on the lower back. They involve intense twisting, high-speed impacts, and the potential for direct trauma to the body, all of which can worsen back pain or lead to additional injuries. The intense training routines associated with these sports can also lead to strain if the lower back is already compromised.

Safer Alternatives

If you’re dealing with lower back pain, low-impact sports like swimming, walking, cycling on a stationary bike, or gentle yoga can keep you active without over-stressing the spine. Water-based exercises, in particular, provide resistance and strength-building benefits while reducing pressure on the back.

If you have lower back pain, it’s best to avoid high-impact and high-torque sports that place extra strain on the lumbar area. By choosing low-impact activities and modifying your workout routine, you can stay active while giving your back the chance to heal. Consulting with a healthcare provider or physical therapist can provide personalized recommendations to help manage pain and keep you moving safely.