Lower back pain bench press. How to Prevent Back Pain From Bench Pressing?

Bench pressing is arguably the most popular workout in the gym. It is common knowledge that you should train your chest and triceps on Mondays. Shoulder and wrist pain are common side effects of benching. People who already suffer from back discomfort will also have pain in their lower backs (no kidding).

No more lower back pain bench press! In this article, we will learn together how to do crunches with correct form to avoid lower back pain. By following these tips from Field John, you can continue strength training without the risk of further injury. Start!

How to Prevent Back Pain From Bench Pressing

One of the most common exercises in the weight room is the bench press. Unfortunately, this exercise is also one of the leading causes of lower back pain. The problem lies in the fact that when you are lying on a flat bench, your spine is not properly supported. This can lead to injury over time.

Check Your Bench Press Form

The first thing you need to do to prevent back pain from bench pressing is to check your form. When you lie down on the bench, your back should be flat against the surface. If it is not, then you are putting yourself at risk for injury.

Check Your Bench Press Form

In addition, make sure that you keep your feet firmly planted on the ground throughout the entire exercise. This will help to keep your back in alignment and prevent it from moving during the exercise.

About Your Body Position

When you are bench pressing, your body should be in a straight line from your head to your feet. This means that your hips and buttocks should be in contact with the bench at all times. If they are not, then you are putting unnecessary strain on your lower back.

If you find that it is difficult to keep your hips and buttocks on the bench, you may need to use a pad or towel to help keep them in place.

How Are Your Hip Flexors?

Another thing that can contribute to lower back pain during bench pressing is tight hip flexors. The hip flexors are a group of muscles that connect the pelvis to the upper thigh. When these muscles are tight, they can pull on the lower back and cause pain.

To help prevent this, you should stretch your hip flexors before you start your workout. This will help to loosen them up and prevent them from causing pain during the exercise.

Troubleshooting Bench Press Back Pain

If you find that you are still experiencing lower back pain after following these tips, there are a few things you can do to troubleshoot the problem.

First, make sure that you are using the proper weight. If the weight is too heavy, it will put unnecessary strain on your back. Second, try using a different bench. Some benches are harder than others and can cause more pain. Finally, consult with a doctor or physical therapist to see if there is another underlying condition that is causing the pain.

If you follow these tips, you should be able to prevent back pain from bench pressing. Remember to check your form, keep your hips and buttocks on the bench, and stretch your hip flexors before you start your workout. If you still experience pain, consult with a doctor or physical therapist to find the cause. With proper care, you should be able to enjoy a pain-free workout.

Additional benefits associated with leg raise chest presses

include improved lower back pain and greater range of motion in the hips. Additionally, this exercise can help to increase the strength of the stabilizing muscles around the spine and pelvis, which can help to prevent injuries during other activities.

Additional benefits associated with leg raise chest presses

One of the best ways to target the muscles of the lower back is with a leg raise chest press. This exercise works the lower back muscles by eccentrically contracting them as you raise your legs. Additionally, the isometric hold at the top of the movement helps to build strength in the stabilizing muscles around the spine and pelvis.

To perform a leg raise chest press, start by lying on your back on a bench with your feet flat on the floor and your knees bent. Place your hands on your hips and press your lower back into the bench. From here, raise your legs up until they are perpendicular to the floor. Hold for a count of two, then slowly lower your legs back to the starting position. Repeat for 8-10 repetitions.

In addition to improved lower back pain and greater range of motion in the hips, another benefit of leg raise chest presses is that they can help to increase the strength of the stabilizing muscles around the spine and pelvis. This can help to prevent injuries during other activities.

Note about pressing strength for these variations & reduction of low back arch

If you find that your back rounds or arches excessively when performing any of these variations, it is likely that you lack the pressing strength to keep your spine in a neutral position. In this case, you will want to focus on building up your pressing strength with other exercises such as the flat bench press before returning to these variations. Additionally, make sure that you are using a weight that is appropriate for your level of strength – too much weight can put excessive stress on the spine and lead to injury.

If you have existing lower back pain, it is important to consult with a doctor or physical therapist before beginning any new exercise program. They can help to determine whether these exercises are appropriate for you and can provide guidance on how to modify them to avoid exacerbating your pain.

F.A.Q lower back pain bench press

How many times a week should I bench press?

2–3 times a week on average
If you want to include bench presses into your weightlifting regimen, you should attempt to limit the number of times per week that you execute bench presses to between two and three. Enable at least one day of rest in between sets of bench presses to allow your muscles to recuperate and get stronger. Your fitness objectives will determine how many repetitions you should accomplish throughout each session.

Should I arch my back when bench pressing?

While you’re bench pressing, it’s really better for your health to keep a small arch in your lower back since your lower back is naturally curved. An arch makes it simpler to tuck your shoulder blades together, which reduces the risk of damage to those areas, as explained by Jordan Syatt, a powerlifter who holds the world record and a strength coach.

Why does my back hurt after doing bench press?

Back discomfort due by improper posture or lifting technique is the most common cause of back pain when lifting weights. Back rounding is a frequent issue, and it can cause your hips to be at an odd angle, putting stress on the ligaments around your spine.

Can lifting weights cause lower back pain?

Lifting weights on a daily basis enhances cardiovascular fitness, strength, a healthy metabolism, and even good bone health as a kind of strength training. It does, however, put a lot of strain on other portions of your body, especially your spine. When this happens, you may have back pain to some degree.

How do you relieve lower back pain?

Continue to move forward. When you’re in agony, you might not feel like it.
Stretch and strengthen your muscles. Your back is supported by strong muscles, particularly those in your abdominal core.

  1. Maintain Good Posture
  2. Eat a Healthy Diet
  3. Stop Smoking
  4. Use Ice and Heat
  5. Know Your OTC Medications.
  6. Medicated Creams should be rubbed on.


These recommendations are based on my personal experience and the results I’ve achieved with clients. Don’t take any of the measures lightly. You won’t be able to create proper IAP if you can’t breathe properly.

You’ll be flopping around on the bench in the three-month position if you can’t build sufficient IAP, and no one wants to be the one who falls off the bench. That’s as awful as falling off the treadmill while looking at the person next to you!

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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