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If you have a bad back, it can be painful to exercise sometimes. You should want to exercise, and not have to worry about being in pain. That is why I am going to give you the 3 best and worst exercises for bad backs. Let’s get started with the 3 best exercises first then we will get into the 3 worst exercises.

Best Exercise #1: PLANK. The tougher form of the plank is to do it in a push up position. You want to make sure that you are keeping your back straight. If you have a bad back, this exercise forces you to engage your core, instead of using your back. Having a strong core will help alleviate stress on your lower back. You can also do an ELBOW PLANK, which is another static exercise. Try to keep your back as straight as you can. If you get to a point where you want to make it harder, you can do SHOULDER TAP PLANKS. For this, you would slowly rock side to side tapping your hand to your opposite shoulder.

Best Exercise #2: BEAR ROW. This is similar to a renegade row, but slightly different. If a renegade row puts too much stress on your back then I want you to try the Bear Row. Instead of having your legs straight out, you are going to bend your knees being in a bear crawl position. From there you will rock from side to side, and pull one dumbbell up at a time.

Best Exercise #3: BANDED ROW. Use a lower anchor point, and you can do them seated or standing. Make sure you have some pre-tension in the bands already by standing further away from the anchor point. Put a slight bend in your knees, keep your back straight, and pull the bands bringing your elbows behind your back. If you have a bad back, you can do this seated until you build the lower back support to do them standing.

Worst Exercise #1: TRADITIONAL SIT UP. It can be very easy to have bad form when doing this exercise, which will kill your back. You lock your fingers behind your neck and pull your head forward when trying to get up. This puts so much stress on your neck and spine when you do that.

Worst Exercise #2: BACK SQUAT. If you are going to the gym, avoid using a barbell. It is easy to use too much weight when putting the barbell on your back. Having it on your back, means that all that weight is being put through your back. If your back is rounded or arched when doing this exercise, you are putting your back in a very compromised position.

Worst Exercise #3: HEAVY OVERHEAD MOVEMENTS. This is bad for your back and your shoulders, especially doing standing overhead presses. Use lighter weight and dumbbells while seated, if you are going to do an overhead press.

Alright guys, that wraps up this video tutorial with the 3 best and worst exercises for bad backs . Make sure to subscribe to our channel for more videos on how to build muscle and get ripped at home.

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