What are the exercises which you have to avoid if you have any back problem, disk problem, lower back, upper back, mid back problem . What is the exercise which you have to avoid and what are the supplements and food which you have to add. Almost 30%-50% of people in the gym are facing these problems. There are many exercises in the workout which affect our lower back. Precaution is very important while doing any exercise if you are training any muscle. Make sure you don’t involve your bones, joints, and ligaments as it will affect you in long run. Following are few exercises to avoid during back and disk pain:1. STIF LEG DEADLIFT
In this exercise your legs should be straight and stiff, your knees should not be bent when you go downwards, your lower back gets bent and then there is a lot of pressure on your lower back. This exercise you have to avoid.
ROMANIAN DEADLIFT
You can do Romanian deadlift instead of this exercise as in this your back is straight and your knees are bent, so this exercise can be done instead of deadlift.
2.FULL SQUATS
This is also an exercise which you have to avoid. In this exercise, you are going all the way down, although this is a very effective exercise in case of lower back pain, you have to avoid this exercise because when you go all the way down your lower back is getting compressed.
MID RANGE SQUATS
In mid-range squats you are not going all the way down, you are going half the way down and then all the way up. Your back should be straight, a lot of people bent their back.
3.SIDE TWIST
You have to avoid this exercise as in this exercise your spine is getting twisted, your lower body is fully locked. If you have back disk pain then you have to avoid this exercise.
SIDE PLANKS
You can do side planks instead of side twist as it is the most simple exercise. Remember to keep your body straight.
STANDING HAMSTRING STRETCHING
This exercise is very dangerous if you have back pain. This is a stretching exercise which you have to avoid. In this exercise, you try to touch your toe and your back gets bent, this is the exercise which you have to avoid.
SINGLE LEG HAMSTRING
You can do single leg hamstring in this exercise your back should be straight, your knees should be straight.
NUTRITION
You have to add Vitamin-K, as it helps in binding the calcium. Lot of people dont take enough Vitamin-K in their diet. Green leafy vegetables are a very good source of vitamin-K. You can also add vitamin-K supplement in your diet. Vitamin-D is equally important to add in regular diet. Egg yolk, fish and milk are a good source of vitamin-D. If you have the vitamin-D deficiency then your body will not be able to absorb calcium. Adding vitamin-D and vitamin K in your diet is important as it will help absorb calcium for a healthy back.