Our Level 4 strength training workout for lower back pain is an advanced workout. By now you should have a solid understanding of how to perform all the important movement patterns (the hinge, lift, squat, and lunge). All that’s left is to add weight. This is where the magic happens and where you really start to feel stronger.
Always keep in mind that the goal of these strength training workouts is to solve lower back pain. The last thing we want is to aggravate our back by progressing too quickly. If you’re still in some pain or not feeling fully confident in the movements, it’s ok to keep with your Level 1, Level 2, and Level 3 workouts until you feel comfortable and confident.
Equipment Needed
Our workouts are designed to be performed with minimal equipment. With that being said, resistance is required to build strength so some bands and weights are necessary. Before beginning your workout be sure to have all equipment available.
- Foam Roller (I prefer The Trigger Point Brand)
- Rubber Resistance Band
- Medium Dumbbell of Kettlebell
Warm Up
The Level 3 and 4 strength training for lower back pain warm up is designed to improve mid-back and hip mobility to take pressure off your spine. Grab a timer and perform each movement for 1 minute (each side if applicable).
Foam Roll Extensions
Tightness in your mid back can lead to compensations that place more impact on your low back. Improving mid back extension is important to counter the hours many spend rounded forward.
Foam Roll Thread The Needle
Many times I’ll work with clients who are limited in their mid back rotation. Thread the needle’s are a great rotational mid back mobility exercise.
Yoga Mobility Warm Up
A beginner yoga movement flow designed to improve hip mobility and loosen stiff joints before your workout.
Strength Exercises
Our strength training workout for lower back pain is designed to strengthen the most important areas to protect your spine as you move through your day. Use your timer and perform each exercise for 1 minute. Performing slow and maintaining control is more important than number of reps.
Banded Glute Bridge
A rubber exercise band is a safe and easy way to add resistance to your glute bridge and continue to buid strength in the glute complex.
RKC Plank
Being able to develop tension in your muscles is vital to limiting impact on your joints. The RKC Plank helps your practice skill.
Single Leg Deadlift
My personal favorite exercise to improve single leg strength, balance, and control. Keep the weight light until the movement is perfected.
Suitcase Carry
Lifting up heavy things and carrying them is one of the best things you can do to build core strength to support your favorite activities.
Full Body Movement Patterning
Improving movement patterning limits impact on your joints as you move through the day. It just so happens that these foundational movement patterns also are great exercises to build full body strength. As you move to heavier weights it becomes very important to focus on form and control to avoid aggravating your lower back pain.
Kettlebell Lift
Possibly the most important exercise to solve lower back pain. The kettlebell lift improves patterning and is the best way to build full body strength to protect your lower back.
Goblet Squat
Now that you’ve perfected the squat pattern, it’s time to build strength in the movement. Holding a dumbbell or kettlebell as close to your chest as possible perform your squat.
Bulgarian Split Squat
The most challenging lunge variation we will do in our series. The bulgarian split squat builds single leg strength, balance, and control.
This strength training workout for lower back pain meant to be performed in a circuit. After you’ve completed the first round, start back with your glute bridge and perform series again (don’t do warm up twice). Workout should take 25-30 minutes to complete.
Need Some Extra Motivation? Follow Along With Dr. Baird As He Takes You Through This Strength Training Workout For Lower Back Pain
