Leg press exercises can cause lower back pain if you perform them incorrectly. Common mistakes include lifting your butt too far off the seat and using too much weight. If you use the correct form, you’ll be able to get the results you want without the risk of injury. Do you feel lower back pain after leg press? Then read this post to know why it can be happening.
Common problems when doing leg press
1. You lift your butt off the seat
One of the most common mistakes I see when people doing leg press is that they lift their butt of the seat. Your back and butt should always touch the seat! Here is how to do it properly:
- Adjust the seat so that you can sit with your back flat against the seat.
- Adjust the seat pan so that it supports your thighs evenly along the length of the seat. By doing so, you will increase circulation in your back and open your hips.
- Remember to follow the full range of motion when using the leg press.
- Be sure not to lift your hips while using the machine.
- Make sure that your head and neck remain straight against the seat back.
- Breathe normally throughout the exercise, especially during the effort phase. Do not hold your breath, but rather exhale as you exert and inhale when you release the weight.
2. Too much weight
While the leg press is designed to take pressure off the lower back, too much weight can lead to back strain. The right amount of resistance will challenge you enough to keep your form, while also controlling the amount of stress you put on your lower back. Too much weight may also result in joint abnormalities, such as overarching the lower back, hyperextending the knee, or elevating the hips. All these abnormalities can negatively impact the spinal column.
To avoid lower back pain, use the proper form when doing leg presses. Make sure your legs are shoulder-width apart, and position your toes slightly outward. Use a leg press machine only when your physician gives the go-ahead. If you’re already injured, try to avoid leg presses with too much weight. A proper form will reduce lower back pain, and it will help you build stronger legs.
3. You are going too fast
If you’re experiencing lower back pain while doing leg press exercises, you may be going too fast. Most people underestimate the time it takes for the body to adapt to heavier weights. Overtraining may also cause pain. A good rule of thumb is to leave 48 hours between workout sessions. Even if you only exercise once a week, it’s still possible for your knees to hurt hours later.
To avoid back pain, try to maintain an appropriate weight. The weight should be light enough that you’re challenged, but not so light that it strains the lower back. Also, remember to maintain proper posture. When doing leg press exercises, the knees should be parallel to the floor, with the knees not bowed inward.
4. Lowering weight down too far
Lower back pain can be a sign of lowering weight down too far. Generally, it is caused by overstretching the muscles, ligaments, and soft tissues that support the lower spine and keep the body upright. This can lead to muscle strain or a pulled muscle, which can be a sudden and painful pain.
Choose alternative exercises
If you suffer from lower back pain, leg press is an exercise that may be too strenuous. There are few alternatives to this exercise, which can help people with back pain. Some of these exercises involve using dumbbells or resistance bands, while others involve bending your knees and lifting your chest.
1. Leg press using resistance bands
The movement begins by lying flat on your back with the resistance band looped around your ankles. From there, press your legs up into the air, keeping your knees bent at 90 degrees. Slowly lower your legs back down to the starting position, and repeat for 10-12 reps.
If you want to make the exercise more challenging, you can place your hands behind your head or keep them at your sides. You can also try different leg positions, such as keeping your legs together or crossing one leg over the other.
Lunges are an excellent way to tone your legs and improve your balance and coordination. To do a lunge:
- Start with your feet together, then take a large step forward with your right foot.
- Lower your body until your left thigh is parallel to the ground and your right knee is at a 90-degree angle. Make sure your front knee doesn’t extend past your toes.
- Return to the starting position, then repeat with your left leg.
These leg press alternatives target the same muscle groups, but are less demanding on the back. They’re also good for people who don’t have access to leg presses. For example, a leg press with higher feet requires more flexion of the hips and knees, whereas an alternative that uses a barbell to press the leg will target the hamstrings and glutes.
There are a number of potential risks associated with leg press exercises. The biggest problem is bad form while doing leg press. So if you feel lower back pain after leg press exercise make sure you are doing it right! And if you still feel pain then you can choose any of the alternatives to leg press from this post.