Why Does My Lower Back Hurt During Biceps Curls?

Core strength training is essential because Even light-weight curls can irritate your low back if your form or core control is off. In fact, experts note that the spine is built to handle loads only in a neutral, aligned position – any arching or “swaying” causes forces to shift onto sensitive structures[1]. In practice, this means that howyou curl matters more than the weight. Common culprits include arching your back, not bracing your core, weak stabilizing muscles, and poor mobility. For example:  
- Leaning backward: Arching your lower spine (lumbar hyperextension) during the curl takes tension off the biceps and onto your back. Breaking Muscle explains that even a small backward lean at the curl’s midpoint creates a “sway-back” posture and unevenly loads the spine[2].  
- No bracing: Failing to tighten your abs means low intra-abdominal pressure and a floppy core. Research shows that raising intra-abdominal pressure stiffens the spine and increases stability[3]. Without that “belt” of tension, light loads can feel heavy on your low back.  
- Weak core and hips: Weak abdominal, lumbar, and hip muscles let the spine drift. Studies consistently find that people with low-back pain often have weaker hip abductors/extensors and core muscles than healthy individuals[4]. If your glutes or abs are underpowered, your back ends up doing extra work.  
- Tight hamstrings/hips: Stiff hamstrings or hip flexors can tilt your pelvis and pull on the lower back during standing curls. In fact, a 2024 meta-analysis found that hamstring stretching significantly reduces back pain and improves function[5]. In short, tight posterior or anterior hip muscles can throw off your posture under load.

Together, these factors – not the light dumbbells – explain why your back hurts. A neutral spine, engaged abs, and good hip mobility are key to keeping load off the lumbar region.

How Can I Tell If It’s Just Form or Something Worse?  

Use simple self-tests before blaming the weight or pushing through pain:

• Video your curl: Have someone (or your phone) record you from the side. Watch for any backward lean or torso swing as you lift. If your chest drifts back as the weight goes up, you’re putting your spine out of alignment[2]. Likewise, check that your elbows stay close to your sides rather than flaring behind you – elbow drift often accompanies an unwanted back arch. If you spot these flaws, address form first (see fixes below).

• Try a very light weight with a brace: Pick a much lighter dumbbell and take a breath before each rep. As you curl, exhale and gently tighten your abs all around, as if preparing for a sneeze. This abdominal “bracing” increases intra-abdominal pressure, which studies show boosts spinal stiffness and stability[3]. If the pain subsides with strict form and a braced core, the issue was likely core stability – not the weight.

• Staggered stance or alternating arms: Perform your curls with one foot slightly forward (a split stance) or do one-arm-at-a-time instead of both together. This shifts your base of support and keeps the center of gravity between your feet. Breaking Muscle notes that a staggered stance plus alternating curls can prevent the need to lean back for balance[6]. If this feels much better, you may have been collapsing under the rotational/torque forces of a standard stance.

If none of these adjustments help, or if you experience any red-flag symptoms (see below), pause and consider medical advice. Otherwise, pain is information – using it to fine-tune your form and core control is the smart move.

What Quick Fixes Can I Use Right Now?  

While you work on your core and technique, try these instant form cues and variations to take stress off the low back:

• Engage your core before each rep: Brace your abdomen gently (don’t hold your breath) and maintain a neutral spine. Think of creating a tight cylinder around your waist. This “natural belt” protects your lower back[3].

• Choose a stable stance: Stand with feet about hip- to shoulder-width apart, knees slightly bent, and ribs stacked over hips. Distribute weight evenly on both feet. A solid base keeps your torso from drifting.

• Slow down and eliminate momentum: Curl up in ~2 seconds, squeeze at the top, and lower in ~2 seconds. Avoid any body English or swinging. Letting the torso rock or tilt forward/back shifts the load from your arms to your spine[2]. Controlled tempo locks tension into the biceps and spares the back.

• Modify the movement: If you still feel back strain, reduce the load further or switch to a supported curl. Seated curls (on a bench or preacher curl machine) or using one arm at a time on a bench can offload the lower back. These positions stabilize your torso so the biceps do the work.

These tweaks create immediate relief and safety. But for long-term results, pair them with dedicated core strengthening (below) so your back can handle the load without pain.

Which Exercises Strengthen My Core and Lower Back?  

Building a resilient core through core strength training—focusing on your core muscles like the lower abdominals, obliques, and spinal stabilizers—is key to protecting your back under load. Focus on “anti-movement” drills, a category of core strength exercises that improve lumbopelvic stability and help strengthen lower back muscles by teaching your trunk to resist bending, twisting, or arching. Good options include:

• McGill curl-up: Lie on your back with one knee bent and hands under the lower back. Gently lift head/shoulders a few inches, keeping your lower back flat. Hold 8–12 seconds. (This is a safe curl that targets the deep abs without loading the spine.)

• Dead bug: Lie on your back with arms straight up and knees bent 90°. Brace your abs and slowly lower one arm and the opposite leg toward the floor (keeping the lower back pressed down). Return and switch sides. (This teaches you to keep your spine stable while your limbs move.)

• Bird-dog: On hands and knees, brace your core and extend one arm forward and the opposite leg back. Keep your spine flat. Hold, then switch sides. (This trains spinal extenders and cross-body coordination.)

• Side plank (on elbow): Lie on one side, prop on your elbow with hips lifted so your body forms a straight line. Start with knees bent, then progress to legs straight. Hold 10–20 seconds per side. (This builds the lateral core and oblique stabilizers.)

• Planks (front plank): In a push-up position on elbows, tighten your core and hold your body in a straight line for 15–60 seconds. (This is a full-core brace.)

• Glute bridges: Lie on your back with knees bent, feet on floor. Squeeze your glutes to lift hips until knees-hips-shoulders align, then lower. (Strong glutes support the pelvis and reduce lumbar strain.)

• Pallof press (band or cable): Attach a band/cable at chest height to one side. Stand perpendicular and press the handle straight out in front of you, resisting its pull. Hold and repeat. (This anti-rotation move forces the core to lock the spine.)

Perform 2–3 sets of each exercise 2–3 times per week. Focus on quality: move smoothly and hold positions with a braced, neutral spine. (These exercises are widely used in rehab and training to increase spinal stiffness and reduce back pain.)

What Other Tips and Stretches Help?  

Beyond core strength training, it’s important to address flexibility and posture. Incorporating obliques exercises and simple abdominal exercises at home can improve lumbopelvic stability, strengthen lower back muscles, and support a strong core and pelvic floor for long-term spinal health.

• Stretch your hamstrings and hips: Tight hamstrings or hip flexors can tug on your pelvis. Regular hamstring stretches (standing or seated) and hip flexor stretches (kneeling lunge stretch) can improve your pelvic alignment. Research shows that adding hamstring stretching to treatment reduces back pain intensity and disability[5].

• Strengthen your glutes and hips: Exercises like clamshells, hip abductions, and single-leg deadlifts can fortify the gluteus medius/maximus. Strong hip muscles help control pelvic tilt and side-to-side stability. (Studies report that people with back pain often have weaker hip abductors/extensors[4].)

• Warm up properly: Before curling, do a few minutes of dynamic movements (glute bridges, hip hinges, gentle cat–camel spine mobilizations) to “wake up” your muscles and groove a neutral spine position.

• Stay active and avoid prolonged sitting: Gentle walking or light activity keeps blood flowing and prevents stiffness. Breaking up long sitting periods helps prevent your low back from “locking up.”

Combining these mobility and strengthening strategies with your curl routine will help ensure your biceps workouts stay pain-free.

When Should I See a Doctor?  

Most exercise-related aches improve with the above fixes. However, stop and get medical attention if you notice any of these red flags:  
- Severe back pain with leg weakness or numbness, especially in the groin or inner thighs (possible nerve compression).  
- Loss of bladder or bowel control or new difficulty emptying your bladder.  
- Unexplained weight loss, fever, or night pain.  
- Pain after a significant fall or injury, especially in older adults.  
- Any “burning,” “electric” pain that shoots into a leg and doesn’t improve with rest.

These symptoms could indicate serious spine or nerve issues (like cauda equina syndrome or infection) and need prompt evaluation. Otherwise, continue refining your form and core strength – the goal is a strong, stable trunk so light curls no longer hurt.

Scientifically Proven Tools to Strengthen Your Core at Home

⚠️ Disclaimer: The information provided is for general fitness and educational purposes only. You don’t need to purchase equipment to benefit—bodyweight exercises can be equally effective. Always consult a qualified healthcare professional if you have pain or medical concerns.

1. Resistance band (long band) — for Pallof presses / anti-rotation work
   Why: lets you train anti-rotation bracing (Pallof press) which improves transverse-plane core stability and pelvic control. Multiple studies and reviews list anti-rotation band work as an evidence-based core stabilization tool. [6]
2. Mini loop (band) — for glute activation & hip control
   Why: placing a loop band around the knees/ankles increases glute medius/max activation during bridges, squats and side steps, improving pelvic control that protects the lumbar spine. [7]
3. Stability (Swiss/physio) ball
   Why: used for roll-outs, supported planks and bridging progressions; ball variations increase core demand and are shown to meaningfully recruit core muscles versus some floor exercises. Good for training spinal stiffness without heavy loading. [8]
4. Suspension trainer (TRX or straps)
   Why: suspension roll-outs, suspended planks and anti-rotation drills raise core co-activation and are effective at challenging trunk stabilizers in a scalable way. Research shows high core activation during suspension exercises. [9]
5. Ab wheel (roller)
   Why: roll-outs are a high-demand core stability drill that strongly activates the rectus and deep abdominal system when performed correctly — useful progressions for building anti-extension control. (Use strict progression to avoid overload.) [10]
6. Adjustable dumbbells / kettlebell (for loaded carries & deadbugs progressions)
   Why: loaded carries (farmer’s carry, suitcase carry) and kettlebell drills create real-world core demand across planes and are supported by recent studies showing strong core activation and transfer to stability. [11]
7. Yoga / exercise mat
   Why: not a strength device but essential for comfort and consistent floor work (dead bugs, bird-dog, McGill curl-ups) — helps you perform core drills correctly and consistently. (Practical, low-tech support; many studies of core drills assume a mat for execution conditions.) [12]

Quick note on use and safety: start light and progress slowly (bands → body-weight → added instability → loaded carries). For devices that create long lever arms (ab wheel, suspension rollouts), build base endurance first (planks, dead bugs, bird-dogs) to protect the lumbar spine.

Bottom line: Pain during curls is usually a form/stability warning, not just the weight. Use it as feedback: film your form, brace your core, and try staggered or supported curls. Simultaneously, build your “internal belt” with core and glute exercises (dead bugs, planks, bridges, etc.). This dual approach fixes the underlying issues (poor posture and weak stabilizers) so you can curl pain-free. If pain persists despite these steps or you have any alarming symptoms, consult a healthcare professional.

Sources: Biomechanics and exercise science research have established these guidelines[1][3][4][5]. The cited studies show how spinal alignment, intra-abdominal pressure, and hip/core strength all influence low-back stress.

Resources

[1]   [2]   [6]Anti-Bro Arm Movements: Bicep Curls for a Healthy Back - Breaking Muscle

https://breakingmuscle.com/anti-bro-arm-movements-bicep-curls-for-a-healthy-back/

[3]Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure - PubMed

https://pubmed.ncbi.nlm.nih.gov/10552322/

[4]Hip biomechanics in patients with low back pain, what do we know? A systematic review | BMC Musculoskeletal Disorders | Full Text

https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-024-07463-5

[5]The effects of hamstring stretching exercises on pain intensity and function in low back pain patients: A systematic review with meta-analysis of randomized controlled trials - PubMed

https://pubmed.ncbi.nlm.nih.gov/39086556/

[6]Comprehensive Approach to Core Training in Sports Physical Therapy: Optimizing Performance and Minimizing Injuries , doi: 10.26603/001c.84525 , PumMed

[7] Looped Elastic Resistance during Squats: How Do Band Position and Stiffness Affect Hip Myoelectric Activity?, doi: 10.3390/jfmk7030060 ,  PumMed

[8] Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises , jospt.org

[9] Core Muscle Activation in Suspension Training Exercises , doi: 10.1515/hukin-2017-0023 , PumMed

[10] Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls , PMID: 15085210 , PumMed

[11] The Quantification of Muscle Activation During the Loaded Carry Movement Pattern , PMID: 38665162 , PumMed

[12]A Comparison between Core Stability Exercises and Muscle Thickness Using Two Different Activation Maneuvers , doi: 10.3390/jfmk9020070  , PumMed

How we reviewed this article

Sources
Our experts continually monitor the health and wellness space, and we update articles when new information becomes available.
Current Version
Aug 22, 2025
Written By
Nour Hany
Edited By
KirolosReda
Reviewed by Certified Fitness Coach
Coach/ Riham Hamouda