Sports and exercises are meant to keep us healthy. You always have to ask for a specialists’ advice when you start a program. Exercise is supposed to be a great way to stay healthy, but not all exercises are beneficial for everyone. For instance, burpees, sit-ups, toe touches, and deadlifts can have a bad impact on your back. Here is why:
To performe burpees, a person does a deep squat and then moves into a plank position. From there, the person brings his or her feet between the hands quickly, then stands again. This exercise makes the quadriceps tighten, then stretch again quickly. Fitness expert Jamie Atlas says that this exercise hyper extends the knees and irritates the membrane within the synovial joints. According to chiropractor Dr. Christopher Notley, doing 75 burpee reps forces you to flex your back rapidly 150 times. This type of prolonged strain on the lower back can cause pain.
Experts recommend as alternative exercise high-intensity interval training (HIIT)
To perform a sit up, a person lies with his or her legs flat on the floor with his or her hands locked behind the head. Then, the person sits straight up, bending at the waist. This exercise causes both the rectus abdomens muscles and the external obliques to contract. Dr. Stuart McGill, a professor of spine biomechanics at Canada’s University of Waterloo, says that sit ups can squeeze spinal disks.
The alternative exercise for sit ups may be half crunches.
Toe touches require you to stand up straight then bend forward at the waist, in order to touch your toes or place your hands onto the floor. As there is no support from the back muscles, toe touches strain the ligaments around the hamstrings. Your spinal disks are also put under intense strain when you perform toe touches. Dr Jolie Bookspan, Director of Neck and Back Pain Sports Medicine, considers that toe touches can be detrimental to back health.
You can replace this exercise with supine hamstring stretch.
You should start this exercise by standing behind a weight on the floor. Then, you have to bend down while bending slightly at the knees. The practitioner picks up the weight, stands straight up, and locks his or her hips and knees. This exercise works the muscles that run from the base of your skull to your lower spine. Additionally, your gluteous maximus moves the top of your pelvis back as you complete this exercise. A deadlift makes your quadriceps do a lot of work, too. These muscles straighten your knee joints when you stand up. According to Dr. Stuart M. McGill, when deadlifts are done incorrectly, the consequences can be severe. Poor form can put all of the stress on your spine. The sciatic nerve can also be damaged, and ruptured disks are common when performing deadlifts.
An alternative exercise for deadlifts can be leg presses on a machine.