Safe Leg Exercises for Bad Backs

Back pain can make you nervous about tying your shoes, let alone working out. However, while resting a painful back may help for a time, often getting back in the gym and moving makes it feel better.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b667de08-a176-45b5-8032-7de2ba044bf7 You can even do lower body exercises, as long as you choose the ones that are safe for your back.
Choosing an Exercise Choosing the Right Exercise One of the most common ways that you can hurt your back in the gym is from lifting something too heavy. Whether your form was off or you used too much weight, lower body exercises like the deadlift can cause too much movement of the spine. This can cause an injury like a disc herniation or fracture of the spine that might be the source of your back pain. If you’ve been cleared by a doctor to exercise again but aren’t sure what to do, it’s best to start simply. Some cable machine exercises, like the leg extension or leg curl, are safe since they don’t put pressure on your back. When you start doing these exercises, even though they’re relatively safe for your back, you should still be cautious. Start with light weights and avoid exercises that aggravate your back pain. Stop if you feel sharp pain or tingling.
One Leg vs. Two One Leg Vs. Two Generally, single-leg exercises are also easy on the back. That’s because you can keep your torso straight and tall, minimizing movement of the spine, and still get a good leg workout because all of the weight is on one leg. In two-legged movements, like the squat and deadlift, you’re at a higher risk for injury because you have to lean forward more at the torso and, since those movements are more powerful, you’re going to be using more weight. Some two-legged exercises, like the glute bridge, are fine because they don’t put much pressure on the back. Here are six back-safe leg exercises to try: You can repeat this sequence of exercises two to three times (two to three sets). Give your muscles 48 hours to recover before repeating this routine.
Split Squats Split Squats With feet hip width apart, step one leg in front of the other in a lunge position. Keeping your torso tall, drop your back knee 1 or 2 inches and then rise back up, driving through both legs. Do 10 repetitions and then switch sides. You can hold a dumbbell in front of you in a goblet position or hold one in each hand to make it more challenging.
Leg Extension Leg Extension Sit at the leg extension machine and put your legs behind the pads. Extend your legs until your knees are straight, then lower them back down under control. You can also do this exercise with one leg at a time to make sure they stay balanced. Do 10 reps with either both legs together, or 10 reps on each leg.
Leg Curl Leg Curl Sit down at the leg curl machine and adjust it so that your legs are straight from the beginning. Slowly pull your heels toward your butt and then let them come back up under control. You can perform this exercise with one leg at a time as well. Do 10 reps with either both legs together, or 10 reps on each leg.
Exercise Ball Leg Curl Exercise Ball Leg Curl If you don’t have access to a machine, use an exercise ball for your leg workout. Start by sitting on the floor with an exercise ball in front of you. Lie on your back and put your heels on the ball. Your knees should be straight. Pull your heels toward your butt, rolling the ball toward you, as you bring your hips up into the air like you’re doing a bridge. Keep going until your body forms a straight line from your knees to your shoulders and the ball is close to your butt. Slowly extend your legs and drop your hips back down to the floor. Do 10 reps.
Glute Bridge Glute Bridge Lie on your back with your knees bent and feet flat on the floor, a foot in front of your butt. Drive your hips up into the air until you form a straight line from your knees to your shoulders. Squeeze your butt at the top and then lower yourself back down to the floor. Do 10 reps.
Step-Up Step-Up Start by standing in front of a raised flat surface raised, like a workout bench or box. Put one foot flat on the surface. Lean forward and step up onto the surface with your other foot. Then, step down with the same foot. Do 10 reps on one leg, then repeat doing 10 reps on the other leg.
The Takeaway It’s tempting to rest and take it easy when you have a back injury, but exercising carefully can actually help heal your back. Safe strength-training leg exercises include glute bridges, step-ups, and leg curls, among others. If you feel any pain while working out, stop and try another, gentler exercise.

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