Workouts when your back or knees hurt: what you can and can’t do
A sore back and knees are not a ban on training, but a reason to choose the right movements. Rest almost always makes things worse: the muscles that support the joint weaken, and the load on the joint itself increases. For the back, the core and glutes work, while weighted bends and twisting do not; for the knees, squat to a chair instead of doing deep squats, take steps instead of jumping, and build strong thighs. Below is what you can and cannot do in each case, how to distinguish “unfamiliar” from “not allowed,” and when you need to see a doctor first.
0
sharp pain during movement
2-3 wk
until relief from pain caused by sitting
5
movements with limitations
1
rule
First: when you shouldn't exercise without a doctor
Acute back pain that radiates into the leg, numbness or weakness in the leg, pain after an injury or fall, pain that wakes you at night, swelling and a hot joint — see a doctor first, not the mat. The same goes for recent surgery, pregnancy with complications, and blood pressure that is not under control. The program does not replace a diagnosis in these conditions.
Everything else — aching pain after a sedentary day, knees that don't like deep squats, a back that gets tired from carrying bags — is about weak muscles around the joint, and it can be treated with movement. How it is built into the method — training and movement according to the method.
Back: What You Can and Can't Do
Lower back pain in a seated person is almost always caused by inactive glutes and a deep core: eight hours in a chair, and the lower back takes over their work. It is treated by activating what has been switched off: glute bridges, bird-dogs, knee planks, side planks, and rows with a straight torso. Do everything slowly, without jerking and without pain during movement.
What not to do: weighted forward bends, abdominal twists, sit-ups from a lying position, deadlifts “for the back,” or deep squats with a rounded lower back. All of this puts stress on what hurts. A posture and core program by week is available here — posture, back, and core.
Substitutions for limitations
| Pain | Instead | Do | Why |
|---|---|---|---|
| Lower back | Weighted bends, twists | Bridge, bird dog, knee plank | Load the core and glutes, not the spine |
| Knees | Deep squat, lunges, jumps | Chair squat, bridge, marching in place | Smaller knee angle, stronger hips |
| Shoulders | Push-up from the floor, overhead press | Chair push-up, towel row | The row balances the shoulder; push-up against a support means a smaller angle |
| Hips | Deep squat, lunges | Bridge, side plank, walking | Glutes stabilize the joint |
| Wrists | Push-up on the palms, palm plank | Forearm plank, push-up on fists or from a table | Neutral wrist |
Knees: weak hips, not a “worn-out joint”
Knee pain during squats and on stairs is in most cases not “worn cartilage”, but weak hips and glutes, which cause the knee to cave inward and put the load in the wrong place. Cartilage is also nourished by movement: complete rest with knee pain often does more harm. What helps — squats to a chair with the knees tracking the toes, bridges, walking, strengthening the hips; what doesn’t — deep squats, jumps, long-stride lunges, running on asphalt at the start.
Squat depth increases as hip strength improves, not according to the calendar: once a chair squat with a touch has been pain-free for three weeks, move to the next step. Technique checked by video — basic movement technique.
Technique first, then load. No records during the first three weeks.
“Unusual” or “not allowed”: how to tell the difference
Unusual means a pulling sensation throughout the muscle, symmetrically, intensifying toward the end of the set; muscle soreness appears the next day and goes away after three days. This is a normal reaction, and the movement continues. Not allowed means sharp pain in a specific spot or in a joint during movement, shooting or radiating pain, pain on one side, or pain that does not go away after the set. Replace this movement with an alternative from the table, and if the pain remains with the alternative — see a doctor.
There is only one rule: pain during movement — stop. Not “push through the pain,” not “work it out.” How to distinguish post-exercise pain from signal pain — recovery and muscle soreness.
In the workout mini-questionnaire, back, knees, shoulders, blood pressure, and pregnancy are noted—and movements with contraindications are not included in the program; safe alternatives are selected instead. Failing to mention them means getting activities that hurt in your program. What to indicate — «how to choose a program».
Joints recover more slowly, and the muscles around them become more important. Chair squats, bridges, walking, strength training twice a week — and 48-72 hours of rest. More details — «method after 40».
Every kilogram means four kilograms of load on the knee when walking up stairs. Jumping and running — no; walking, chair squats, bridges — yes. Weight will come off through your diet, and your knees will be relieved.
Do not hold your breath during exertion: exhale as you rise. No inverted positions and no maximum-effort sets. Walking is the best option. Exercise only after talking to a doctor.
How to start when you have back or knee pain
Week 1: safe exercises only
Glute bridge, bird-dog, knee plank — two sets every other day. Walk 20-30 minutes daily.
Week 2-3: add support
Squat to a high chair with a touch, towel pull, side plank on your knees. Everything slowly, three seconds in each direction.
Week 4: check-in
Pain from sitting is gone or noticeably less — switch to the regular program with the restrictions in the questionnaire. If it has not gone away — do not change the movements for another two weeks; if it gets worse — see a doctor.
After that
Progression steps only for movements that do not hurt. Substitute the others for as long as needed.
Common mistakes
- Complete rest «until it passes»
- Training «through the pain»
- Twists and bends with weights «for the back»
- Deep squats and jumps when your knees hurt
- Keeping a limitation secret in the questionnaire
- Giving up movement altogether after one unsuccessful set
Frequently asked questions
My knees crack when I squat, but they don't hurt. Is this normal?
Cracking without pain or swelling is usually normal. If there is pain, squat to a chair, reduce the depth, place your feet wider apart, and read the article on technique.
My lower back hurts after planking. What am I doing wrong?
Your pelvis is sagging: your core isn't holding. Do the plank on your knees, keep your glutes tense, and hold it for 15-20 seconds rather than a minute. And do a bridge before the plank to activate your glutes.
Can I walk if I have knee pain?
In most cases, yes, and you should: cartilage is nourished by movement. Walk on a flat surface, wear comfortable shoes, and don't run down stairs. If you have swelling and acute pain, see a doctor.
I have a herniated disc in my lower back—can I exercise?
Only after talking to a doctor and with the restrictions specified in the questionnaire. Core exercises without spinal flexion and walking are usually allowed; bending and twisting are not.
- Getting Started with Training
- Home Workouts
- Movement in Everyday Life
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.