If your workouts are leaving your back sore, stiff or aching, it might not be a coincidence. Some of the most popular exercises do more harm than good when it comes to your spine health
“Certain moves put a lot of pressure on your lower back, especially if you have poor form or limited core strength,” says Cameron Kia, MD, a spine surgeon with the Bone & Joint Institute at Hartford Hospital. “That pressure can cause inflammation, stress the discs in your spine and even lead to injury over time.”
So which exercises are the worst offenders for your back – and what should you do instead? Here’s your list.
1. Standing toe touches
Why they hurt: Bending forward to touch your toes increases pressure on the discs and overstretches the hamstrings. That combo can flare existing disc or muscle problems, especially if you bounce.
A better move: Hamstring stretches on your back. “Lie down and raise one leg with a strap or towel – it protects your spine while getting the same stretch,” says Dr. Kia.
> Related: 5 Best Stretches for Back Pain
2. Sit-ups and traditional crunches
Why they hurt: These old-school ab moves rely on the hip flexors and compress the spine. That can irritate spinal discs and provoke low back pain.
A better move: Try planks or dead bugs. “Core-stabilizing exercises work your abs without putting that extra strain on your back,” Dr. Kia says.
> Related: 5 Things to Know About Hip and Back Pain
3. Heavy barbell deadlifts (with poor form)
Why they hurt: Deadlifts aren’t inherently bad – but poor technique is. Rounding your back, rushing the motion or lifting too heavy can lead to serious disc or muscle injuries.
A better move: Start light, master the hip hinge and keep your back flat. “If you’re not sure about your form, ask a trainer or physical therapist,” says Dr. Kia.
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4. Back hyperextensions (overextended)
Why they hurt: Overarching during back extensions can compress your spine’s facet joints and overwork the lower back instead of the glutes.
A better move: Limit your range of motion. “Only lift until your spine is neutral – not beyond,” says Dr. Kia. “Don’t forget to focus on squeezing your glutes and hamstrings.”
> Related: 2 Exercises for Hip Pain You Can Do at Home
5. Leg-lifts (straight-leg raises)
Why they hurt: Lifting both legs while lying down pulls on your lower spine, which often arches and strains under the pressure.
A better move: Bend one knee or try single-leg lifts. “Keep your low back pressed gently into the floor to support your spine,” says Dr. Kia.
> Related: 10 Simple Tips to Sleep Your Back Pain Away
6. Weighted twists (like Russian twists)
Why they hurt: Twisting under load – especially with momentum – stresses your spinal discs and surrounding ligaments.
A better move: Use light or no weight, slow down and move from your core. Try anti-rotation exercises – like pressing a resistance band straight out from your chest while keeping your torso still – to build control and stability.
How to protect your back when you workout
Most workout-related back injuries are preventable with the right approach.
“Back injuries don’t usually happen from one rep,” says Dr. Kia. “They build up over time – from poor form, a weak core or doing too much too fast.”
If you’ve had recent surgery, osteoporosis or a known disc issue, check with your provider or a physical therapist before starting (or changing) your routine.
> Related: 5 Surprising Causes of Back Pain
How to keep your spine safe
- Check your form: A personal trainer or physical therapist can help you get it right.
- Engage your core: Your abs and glutes should support every move.
- Keep a neutral spine: Avoid rounding or arching too much.
- Start slow: Increase weight and intensity gradually.
- Stop if it hurts: Sharp or lingering pain isn’t normal – get it checked out.
“If your back is giving you trouble, that’s not a new normal you need to accept,” says Dr. Kia. “Let’s see what’s going on and figure out a plan together.”
