Strength Training For Back Pain: How To Get Started
Strength Training For Back Pain
Improving movement and building strength are the best thing you can do for the health of your back. With that being said, strength training to look good in a swimsuit is NOT the same as strength training for joint pain. To limit impact on your joints it's important that the movements you choose target the right areas with minimal impact on your spine. Learn more about how to use strength training for back pain below.
Strong Glutes
Most adults with lower back pain have weak glutes. Which is why building strong glutes is the cornerstone to strength training and one of the best things you can do for back pain. Your glutes set the foundation for spinal alignment. Being able to maintain proper spinal alignment limits the impact that goes through your spine.
A good beginner glute exercise is the 'Glute Bridge'. This movement targets your glutes with minimal stress on the lower back. It's also each to progress to mroe challenging variations for even more of a challenge.
Find More Glute Bridge Progressions Here
Strong Core: Front
Building a strong core ensures that the impact from your daily routine is handled by your musculature rather tham the structures of your spine. It's important to rememember that your core isn't just your abs. It'all the muscles that surround your spine and you want to strengthen each part.
Find More Plank Variations Here
Strong Core: Back
Your core isn't just your abs. Your spinal erectors are part of yoru core located on your back. It's their job to keep you erect. Weakness in your erectors predispose you to rounding forward and placing more stress on the structures of your spine.
The BirdDog is a great beginner exercise that targets your spinal erectors. It's also one of Dr. Stuart McGill's 'Big 3' exercises for adults with lower back pain.
Strong Core: Sides
And lastly, it's important to strengthen the outside, or sides, of you core. The side plank targets deeper spinal stabilizers. It's also included in Dr. McGill's Big 3 exercises for lower back pain.
Find More Side Plank Variations Here
Hip Mobility
Mobility is an important part of strength training. Your body is smart. When it's missing range of motion in one joint it will find it somewhere else. Stiffness in your hips can lead to compensations in your lower back that put more pressure on your spine.
Follow the movement flow below to work on loosening yout tight hips.
The Hip Hinge
Movement patterns are defined as how you coordinate your movements to perform certain tasks. The hip hinge is the most important movement pattern adults with back pain should learn. This movement teaches you to keep a neutral spine while bending forward and lifting weights. It's used very frequently in both your strength training and everyday routine.
Learning, understanding and practicing how to hip hinge will help you build strength without stressing your lower back.
Find More Hip Hinge Variations Here
Strength training for back pain is one of the best things you can do to keep active as you get older. Improving movement and building strength limits the impact that goes through the structures of your spine for less pain and arthritis as you get older. Focusing on the five areas listed above is a great place to start.
For the last 12 years I’ve been helping adults 40+ build the strength and confidence to live active, healthy, and happy lives. To help you get started, I’ve put together a free step-by-step strength program to help adults build a solid movement and strength foundation. Check it out down below!
