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It’s hard to think about any negatives or drawbacks when it comes to exercising. After all, it’s recommended that adults get at least 150 minutes of activity each week to maintain good health. And, of course, we would never tell anyone not to exercise. It should be a part of your daily routine. There are countless benefits to physical activity, so make sure you’re doing something that works for you.

But, not all exercises are created equally. If you have a bad back, certain types of workouts or even individual moves could be contributing to your pain. 

We’ve talked before about some of the best exercises for those with a bad back. But, what about the worst? Could you be exacerbating your back pain with the exercises you’re doing each day? 

Let’s take a look at some specific moves you should be avoiding if you want to stop back pain before it starts.


Sit-ups are one of the most classic exercises you can do. While they might be good for your abs, they are incredibly hard on your back. They put a lot of pressure on your discs, which can create excess pain for even the healthiest of individuals. Plus, they only work about 20% of your abdominal muscles. You’re better off trying a different ab exercise.


Squats are great for your glutes and can help to strengthen your legs. But, they can be hard on your back, especially when they’re done with improper form. Until you’re sure you’re doing squats the right way, opt for wall sits that will support your back as you try to strengthen your glutes and legs. 


Most people know that running can be hard on your feet and knees, but it can also cause a lot of damage to your back. It’s the pounding of your feet, especially on pavement, that creates pressure on your discs and could even cause them to become inflamed or “slip”. If the pain becomes too bad, you might need to see an experienced professional, like Dr Ian Edwards Chiropractor

Jumping Rope

Jumping rope is a great way to get a quick cardiovascular workout in. Plus, it’s a lot of fun, so it can break up the boringness of traditional workout routines and help you to feel like a child again. 

But, once you’ve finished your workout, you probably won’t be feeling very childlike with serious back pain. 

Like running, jumping rope puts a lot of pressure on your back, every time your feet hit the ground. It’s a harsh exercise that might be fun in the moment but could leave you in a lot of pain in the days that follow. 

While you don’t need to avoid these exercises completely, keep them in mind if you tend to struggle with back pain. By finding alternatives or only doing them periodically, you can manage your pain and work on strengthening your back, rather than causing it to hurt. Focus on the exercises that are actually good for your back, and you can put together a fitness routine that will leave you feeling great.

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According to an article in The Daily Mail an ergonomic foot rest has been hailed as a revelation for easing back pain while working from home, or anywhere else for that matter.

It has over 2,200 great reviews with customers raving on how brilliant it is. The Huanuo Foot Rest is available from Amazon at the moment with £10.50 off the RRP now at £25.49 – I’ve just ordered mine.

I have always had a small foot stool under my desk upstairs but this one is adjustable which I think would be much better and one I could use downstairs as well. It says that the Ergonomic foot rest can improve your posture and blood circulation by holding your feet and legs up, which makes you feel more comfortable. Relaxing your legs and back when you work in the office or at home, even when you are playing game. Not only can footstools correct sitting posture but also help relieve discomfort in the shoulder or intervertebral disc area.

The height can be adjusted manually in 2 different positions: 10.5 cm / 15.2 cm (connect two foot cushions with Velcro). It’s easy to find the perfect position to meet your needs. You can also move the footrest cushion under your knees or ankles when you sit on the floor or lie down. The underside with high-quality silicone can not only prevent it slipping, but it also has gentle massage function. The pillowcase can be easily removed for cleaning and reusing. The zipper is located on the side of the mat.

The filler is made of high-density memory cotton with excellent elasticity that fits into the soles of your feet and supports them at the same time. The size of the entire product is 43.2 * 28.7 * 15.2cm  

As one reviewer put on Amazon“I normally use a tilted plastic flat footrest at work.
This one is way more comfortable and doesn’t make noises all the time and fits under my home desk better. Has allowed me to get better posture, and reduced back pain in just a few days.
I’m getting one of these for my real office when I go back.

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Pain & Stiffness: The Best Ways to Workout With Arthritis – guest post from Arthritis Hope.

When you’re in pain, the last thing you probably want to do is exercise. But understanding arthritis and its relationship to exercise is an important part of managing your pain and learning to live with arthritis. Now, there’s no one-size-fits-all pain relief guide, but there are many ways you can incorporate exercise and natural workout supplements into your daily routine to help manage pain and feel like yourself again. The benefits of exercise stem well-beyond muscle definition and weight loss. When you have arthritis, exercise can help maintain bone strength, protect joints, build muscle, decrease stiffness, and even possibly reduce swelling in some cases. Understanding arthritis is a complex subject, but learning about the relationship between exercise and arthritis is a great place to start.

So, let’s get moving and get into the best ways you can workout with arthritis!

Range of Motion Exercises

Exercises like these include dance, yoga, and regular stretching, but don’t worry. Understanding arthritis and doing range of motion exercises can be as simple as doing toe curls while you’re sitting at your desk. Arthritis makes it difficult to achieve full range of motion due to inflammation, pain, and stiffness, but incorporating simple exercises into your pain relief guide can make a noticeable difference in managing your pain.

Toe Curls

This exercise is perfect if your feet are a source of pain, and you can do this one while lying in bed. Slowly, curl all your toes toward the sole of your foot, then extend outward to the ceiling.

Glute Kicks

Stand with your feet shoulder-width apart, bend your knee, and bring your heel to your glutes (your bum muscle). This is a great exercise for understanding arthritis in your knee and increasing that joint’s range of motion.


This exercise should go in your shoulder pain relief guide. While standing tall, let your arms hang loosely by your side. Next, lift your arms up until they reach shoulder height, turning your body into a “T” shape.

Strength-Training Exercises

It’s easy to lose muscle when arthritis starts taking over. Lack of movement can lead to weak muscles and actually make your arthritis worse. Strength training can be used in combination with a variety of pain medications and natural workout supplements to maximize your exercise and help manage your arthritis. Simple movements like squats and leg lifts are great in building back muscle around joints that have been impacted by arthritis.

Hamstring Stretch

We’ll start off easy with something you should be doing every day for your body and mind: stretching. In your efforts to ease pain and start understanding arthritis better, hamstring stretches are a great place to start. Just sit on the floor with your feet straight out in front of you. Touch your hands to the floor, and slowly inch them up as close to your ankles as you can go without hurting yourself.

Knee Stabilizers

Make sure you have support at the ready for balance. With your feet together, put one hand on the back of a chair. Stand on one leg, then raise the other leg slightly to the side without bending it. Be sure to switch legs after your desired number of reps and mark it in your pain-relief guide.

Bicep Curls

This is a great strength-training exercise to help in understanding arthritis in the elbow and mitigating its pain. With weights or even full water bottles, place your arms in front of you with palms facing toward the ceiling. Then, bending at the elbow, bring the weights up toward your shoulders, hold, then slowly lower back down.


Understanding arthritis and the everyday pain it causes can be frustrating, but stretching works to relieve arthritic pain from knees, shoulders, hips, back, and other problematic joints. These exercises are a must-have for every pain-relief guide. But it’s important to not overdo it.


Get on all fours with your hands placed below your shoulders and your knees below your hips. Tuck your pelvis toward your chin and lift your navel toward your spine(cat). Then reverse the motion and lift your chin, chest, and tailbone up toward the sky(cow).

Head Turns

You can do this one sitting down. Simply turn your head to the left, centre, and right, being careful to not over-extend your neck.

Arm Circles

This exercise works great for understanding arthritis and managing pain in your shoulders. Get in a T-position with arms at shoulder height, and rotate them forward, making big circles with your fingertips. You can repeat this motion going backwards as well.

If you have any doubts or questions about what exercises you should and shouldn’t be doing, be sure to consult your physician and get their input before committing to strenuous exercises or incorporating natural workout supplements. In all things, do what works best for you. Making your own personal pain relief guide is a great step to take toward understanding arthritis and managing your pain.