6 exercises you should avoid if you have back pain

The key to safe exercising with back pain is the concentration on movements that promote core stability, spinal alignment, and gentle muscle engagement without overloading vulnerable structures. Pelvic tilts, cat-cow stretches, modified planks, and bird dogs are exercises that can strengthen the trunk in a manner that respects the spine’s natural curves. Always warm up fully with slow dynamic stretches; avoid sudden twists or jerks, and listen to the feedback of your body. Pain that worsens during or after exercise is a sure sign you should stop and seek professional advice.