The following is a continuation of describing upper body exercises for those suffering from a back injury. Here are some reminders: Keep the weight load light, ensuring good form throughout the entire lift. Do not hold your breath; get help from a partner to monitor your movements and to help you get the weights up and down. Also, use benches, machines, and a wall for stability of your trunk, core, and back. Your starting goal can be 1-2 exercises, 1-2 sets, and 15-20 repetitions.

Shoulders
A lot of shoulder exercises are done by bringing the arms up overhead. This position usually promotes arching of the back. Any overhead lift should be done with a bench providing back support, or with extremely light weight to prevent back arching. Overhead lifts are ideally done while seated. Do not try to do a standing lift against a wall, because the back will most likely arch. Many machines are available for shoulders, some of which are overhead presses. This is a good choice, since the machine provides back support and stability during the lift.

Other alternatives are side raises using dumbbells, machines, or bands. This is the safest method of shoulder exercises, since they can be done with little excess back movement.

As with the back exercises, bent-over shoulder exercises are discouraged due to the amount of stress the back receives. There are shoulder machines that create a “rear facing” position in which the arms move back. Since these provide a pad for the upper torso, they are okay to use. These produce little stress on the back, but it is important to stay in contact with the pad, and to avoid arching the back as the weight is lifted.

Arm
Using light weight for the biceps and triceps will should not cause a lot of pressure on  the back. Do not allow the back/hips to swing the weight up into position. Both muscles can be trained using free weights, machines, or exercise bands. Of the two, more comfortable positions can be found for exercising the biceps, but an effort should be made to train both. There are quite a few machines that target these areas and also provide support for the back and chest, and therefore minimize the danger of hurting an injured back.

Seated dumbbell curls are safe to perform. Light standing barbell or dumbbell curls are also a good choice. Do not arch the back excessively with either of these methods. Concentration curls involve “bend and twist” motions, so these need to be avoided. Care must be used when exercising with cables, since the handle position often creates a bend and twist mechanism as the person reaches to grasp the handle.

Tricep machines such as rope press downs do require some abs/back activation. Often, the movements for the tricep muscles are done overhead or bent over. We have discussed the rules for this type of lift in the previous sections. Do not arch the back, and ensure there is some support on the chest area to decrease the load on the spine.

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher

Disclaimer: The material presented is for informational purposes only. It is not intended to treat, diagnose, or cure any condition or ailment. It does not replace nor supersede guidance from qualified medical professionals. Reader assumes any and all risk if they choose to perform any of the activities presented.