Lifting weights overhead isn’t just about building strong shoulders—it’s a real-life skill. Whether you’re placing a suitcase in the overhead bin or lifting your child into the air, being able to press weight above your head without pain is vital. But for many people, especially those with weak core stability or mobility issues, overhead pressing can trigger lower back discomfort.
If you’ve ever felt a twinge—or worse, a sharp pain—in your back while doing shoulder presses, you’re not alone. The problem usually lies not in the shoulders themselves, but in how the spine and core are handling the load.
We spoke with movement specialists and rehab trainers who shared three simple, joint-friendly variations that allow you to build upper body strength without putting your back at risk.
1. Supported Seated Overhead Press
If standing shoulder presses strain your back, try doing them seated with back support. This small change can make a huge difference.
Why it works:
By sitting on a bench with back support (set at around 75-90 degrees), you minimize the chance of arching your lower back during the press. Plus, the support helps you isolate your shoulders while keeping your spine neutral.
How to do it:
- Sit upright on a bench with a slight incline.
- Keep your lower back in contact with the bench at all times.
- Hold dumbbells at shoulder level, palms forward.
- Brace your core as if someone’s about to tap your belly.
- Exhale and press the weights overhead, keeping the motion slow and steady.
- Lower with control and repeat.
Sets/Reps: 3-4 sets of 8-10 reps.
Pro Tip: Reduce your usual weight slightly—without leg drive, you’ll be relying purely on shoulder strength.
2. Landmine Press (One Arm at a Time)
A landmine press involves pressing at an angle, which reduces strain on your spine and shoulders while still targeting the same muscles.
Why it works:
Pressing unilaterally (one side at a time) helps your body stay balanced. The arc of the landmine press follows a more natural movement path, which makes it easier on your joints and spine.
How to do it:
- Secure one end of a barbell in a landmine attachment or wedge it into a corner (with a towel or pad).
- Stand with your feet hip-width apart, holding the free end of the bar at shoulder height.
- Brace your core and glutes.
- Press the bar upward in a curved arc.
- Slowly bring it back down.
- Switch arms after completing all reps on one side.
Sets/Reps: 3-4 sets of 10-12 reps per side.
Pro Tip: Stand slightly staggered to enhance stability and reduce wobble.
3. Half-Kneeling Single-Arm Press
This is a game-changer if your back flares up during pressing movements. The kneeling stance turns this into a full-body stability exercise.
Why it works:
By kneeling on one knee, you reduce the chance of leaning or arching your back. It also forces your core and glutes to activate and stabilize your torso during the lift.
How to do it:
- Kneel on your left knee, with your right foot flat in front (like a lunge).
- Hold a dumbbell in your left hand at shoulder height.
- Engage your glutes and core.
- Press the dumbbell straight up.
- Lower slowly and repeat.
- Switch legs and arms after completing reps.
Sets/Reps: 3-4 sets of 8-10 reps per side.
Pro Tip: Keep your hips square and your front knee directly above your ankle for balance.
Additional Tips for Pain-Free Overhead Pressing
1. Always Brace Your Core
Think about “zipping up” your abs before every lift. A strong core helps take the pressure off your spine.
2. Avoid Fast, Jerky Movements
Moves like push presses or jerks involve momentum, which can put sudden pressure on your back. Stick to slow, controlled reps until your core is solid.
3. Breathe the Right Way
Exhale during the exertion (when pushing the weight up) and inhale when bringing it down. Holding your breath increases spinal pressure and might make pain worse.
Final Thoughts
Just because a standard shoulder press hurts doesn’t mean you have to skip overhead training entirely. By modifying your form and choosing spine-safe variations like the ones above, you can keep building upper-body strength while protecting your lower back.
If the pain persists, it’s always worth consulting a physiotherapist, osteopath, or movement coach to find out what’s really going on.
Your body isn’t fragile, but it does need the right support. Train smart, not just hard.