Over the years, I have helped clients deal with many different kinds of back pain. Some clients are struck by episodes so severe they can barely get out of bed for several days. Many clients feel achy after a long day sitting in an office chair. Still others sometimes suffer from pain related to old sports injuries or accidents.

The good news for anyone suffering from back pain is there are plenty of ways to train around discomfort and increase resiliency to reduce the risk of future injuries.

This two-part article shares my top tips and strategies for training around low back pain. The first part explains what to do (and not do) at the gym when your back is currently bothering you. In part 2, I explain how to structure your workouts to avoid back pain in the future.

Please note that a trainer cannot diagnose or treat medical conditions. If you are in severe pain or have discomfort lasting several weeks, seek help from a medical professional.

Minimize spinal movement during training.

According to Dr. Stuart McGill, the foremost expert in spine biomechanics, the biggest danger to the spine occurs when we move from flexion (rounded spine) to extension (arched spine) while under load.

For example, if your barbell deadlift begins with a rounded back and ends with an arched back, you are putting your spine under a lot of unnecessary stress.

If your back is bothering you, choose exercises that require minimal spinal movement. Exercises like pushups, inverted rows, and single leg variations are good options.

You can also perform upper body exercises like rows and presses from a half-kneeling position, which makes it much more difficult to move your back.

Deadlifts and squats can be problematic for people with back pain. To perform these exercises safely, it’s crucial to keep your spine stable. Always take a big belly breath and brace your core before performing each rep. Choose a variation of these exercises you can perform with great form. You may need to shorten the range of motion, use less weight, and use lower-risk training implements like dumbbells and kettlebells. Depending on your level of discomfort, you may want to skip these exercises altogether until you feel better.

If you deal with back pain, traditional core exercises like sit ups and crunches are not a good option. Many people find these exercises can actually exacerbate pain. Check out part 2 to learn my preferred core exercises to help prevent lower back pain.

Read more: Core training beyond crunches

Think twice before using barbell exercises.

Barbells can put a lot of stress on the spine, especially when held directly on your back. I try to put my clients in the best position to be successful; I want them to train hard without pain and with minimal risk of injury. For this reason, I rarely have my back pain clients perform barbell back squats or deadlifts from the floor.

Instead, we focus on squat and deadlift variations that are more-back friendly. Squat options include goblet squats, double kettlebell squats, zercher squats, and safety bar squats. Deadlift options include kettlebell deadlifts, RDLs, trap bar deadlifts, and block pulls and rack pulls.

Read more: Can’t back squat? Try these front-loaded squat variations

Unless you are a competitive powerlifter lifter, you don’t have to train with a barbell. There are many other tools at the gym you can use. Dumbbells, kettlebells, bands, machines, and even bodyweight exercises offer many of the same benefits as barbell training with fewer risks.

Read more: Which deadlift is right for me?

Choose low-impact cardio.

Landing places a lot of stress on your joints. This is especially problematic when you’re running and rack up thousands of landings during a single workout. When your back is bothering you, it’s best to leave running and plyometric exercises out of your workouts.

Instead, choose joint-friendly cardio and conditioning methods. Walking, sled pushes and pulls, loaded carries, and swimming are all good alternatives. Some trainees will be able to tolerate bike riding, others may experience discomfort from sitting for too long. Pay attention to your body and do what feels best for you.

Just because your back is bothering you doesn’t mean you shouldn’t exercise. Movement is one of the best medicines for low-intensity chronic back pain. Choose low-impact exercises that involve minimal spinal movement. Choose handheld implements or bodyweight movements and avoid heavy barbell exercises. Always use good judgment and never train through pain.

Check out part 2 for ideas on how to use an intelligent training program to reduce future flare-ups and avoid back injuries.

Want to work on squats and deadlifts without exacerbating lower back pain? Download your free copy of my ebook Squat and Deadlift School below. I share the exact progressions and exercises I use to help clients feel strong and confident with these exercises, including ways to modify your training if your back is bugging you.