Lower back pain is one of the most common physical complaints, affecting millions of people worldwide, I've been one of them, and I'm sure most of you have had experience with lower back pain at some varying degree. Whether it's caused by poor posture, a sedentary lifestyle, or a sudden injury, the discomfort can interfere with everyday activities and lead to long-term health issues if not addressed. A strong lower back is essential for maintaining proper posture, supporting your spine, and preventing injury. In this post, I'll dive into the causes of lower back pain, when to seek medical attention, and how you can strengthen your lower back through targeted exercises to improve both your comfort and mobility.
#1 - Understanding Low Back Pain
It's extremely common for people to just accept backpain as a way of life and something you have to live with and that is just part of aging, which while that MAY be true to some degree, being in your 20s with chronic backpain due to "age" has become all too common and accepted as normal, and that makes me sad. but enough about my feelings, it's not all doom & gloom! all we need is a little understanding and action.
There are many potential causes of lower back pain, and often time it can result from a variety of factors. Some common causes include:
Poor posture: Slouching or poor alignment while sitting, standing, or sleeping can lead to lower back strain. (you immediately sat up straight didn't you, nice work!)
Sedentary lifestyle: Prolonged sitting weakens the muscles around the lower back, leading to stiffness and discomfort. I'm sure you've experienced the ache and stiffness after sitting at a desk for hours on end.
Muscle imbalances: Weak or tight muscles (e.g., tight hip flexors or weak glutes are often the main culprits) can pull the pelvis and spine out of alignment, causing pain & discomfort.
Improper lifting techniques: Lifting heavy objects without proper form can strain the lower back.
Injuries: Herniated discs, muscle strains, and ligament sprains are common back injuries that can cause sharp or chronic pain.
Medical conditions: Conditions like sciatica, arthritis, and degenerative disc disease can also lead to long-term lower back pain.
types of lower back pain, A quick overview
Acute pain: lasts a few days to weeks and is usually caused by an injury or strain.
Chronic pain: persists for 12 weeks or longer, often signaling an underlying issue such as a degenerative condition or improper posture.
Referred Pain: Pain that originates in another part of the body but is felt in the lower back. For example, tightness or injuries in the hips, pelvis, or even the upper back can radiate pain to the lower back area. I personally find that this is the most common cause of pain for most people, and looking around the effected area is often the best course of action
When to Seek Medical Help
While many instances of back pain can be managed with exercise and rest, there are signs that indicate you should consult a healthcare provider. Severe pain that does not improve with rest. Pain that radiates down the legs or causes numbness and tingling. Loss of mobility or difficulty standing/walking. Any sudden injury to the back or a traumatic event (e.g., a fall, car accident). Persistent pain despite self-care measures. Trust me, a physio check up is a whole lot cheaper and quicker than what comes from ignoring these signs & symptoms
#2 - The Importance of Strengthening the Lower Back
So now that we understand back pain a little better and a few of its common causes, now lets move on to some good news! A strong lower back supports many aspects of health and wellness.
Improved posture: Strengthening the lower back helps align the spine and pelvis, preventing slouching and reducing strain on other muscles.
Reduced injury risk: With a stronger back, you’re less likely to suffer from injuries during physical activities, especially those that involve lifting or bending.
Pain management and prevention: A strong lower back helps reduce chronic pain by supporting proper movement mechanics and reducing the load on your spine during everyday activities.
How a Weak Back Leads to Pain Muscle imbalances:
As mentioned earlier, weakness in the lower back, combined with tightness in surrounding areas (like the hip flexors or hamstrings), can lead to an imbalance that causes poor posture and pain.
Prolonged sitting: Sedentary lifestyles weaken the muscles that support the spine. Over time, this weakness can lead to stiffness and back pain, especially when sitting for long periods without proper support.
on that note, Grab a coffee, Have a snack and lets take a break to walk around & stretch for a moment
#3 - Exercises to Strengthen Your Lower Back
Good to have you back! We understand the importance of strengthening our lower back, but how exactly do we do that? There are a few important training modalities and movements that can provide great benefit. As always, we warm up first.
Warm-Up and Mobility Work: Warming up before lower back exercises is essential for preventing injury and increasing flexibility. Some key mobility exercises include:
Cat-Cow Stretch:
Starting Position: Begin on all fours in a tabletop position with your wrists aligned under your shoulders and knees under your hips.
Cow Pose (Extension): Inhale as you arch your back, drop your belly toward the mat, and lift your chest and head, looking up. Your tailbone should point toward the ceiling.
Cat Pose (Flexion): Exhale as you round your back, pulling your belly toward your spine and tucking your chin to your chest. Your tailbone should tuck under as you push through your hands, rounding the upper back.
Repeat: Move through these positions slowly and mindfully for 8-10 repetitions, synchronizing your breath with your movement.
Hip Flexor Stretch
Starting Position: Begin in a kneeling lunge position with one foot forward, ensuring your front knee is directly over your ankle and the back knee is on the ground.
Stretch: Gently push your hips forward while keeping your back straight. You should feel a stretch along the front of the hip on the leg that is behind you.
Hold: Hold the position for 20-30 seconds, then switch sides.
Modification: To intensify the stretch, raise your arms overhead and slightly lean toward the side of the front leg.
Thoracic Spine Rotations
Starting Position: Begin on all fours in a tabletop position.
Movement: Place one hand behind your head, and as you exhale, rotate your upper body toward the supporting arm (threading the needle). Inhale as you rotate your upper body upward, opening your chest and turning toward the ceiling.
Repeat: Perform 8-10 repetitions on each side, making sure the movement is controlled and smooth.
Core Strengthening for Lower Back Health
Planks
Starting Position: Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
Engage the Core: Tighten your core, glutes, and legs to prevent sagging or arching in the back. Your spine should remain neutral.
Hold: Hold this position for 20-60 seconds, depending on your strength level. Focus on maintaining proper form rather than duration.
Bird-Dog
Starting Position: Begin on all fours with your wrists under your shoulders and knees under your hips.
Movement: Extend your right arm forward and left leg backward at the same time, keeping your hips and shoulders level. Imagine creating a straight line from your hand to your foot.
Hold: Hold for a moment, then return to the starting position.
Repeat: Perform 10-12 repetitions on each side. Focus on control and stability, avoiding any rotation in the hips or lower back.
Dead Bug
Starting Position: Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees above your hips.
Movement: Slowly lower your right arm and left leg toward the ground, keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side.
Repeat: Perform 8-12 repetitions per side, ensuring the core remains engaged throughout to prevent arching in the lower back.
Lower Back-Specific Strengthening Exercises
Beginner exercises
Superman
Starting Position: Lie face down on the ground with your arms extended in front of you and legs straight.
Movement: Simultaneously lift your arms, chest, and legs off the ground as high as you can while squeezing your lower back muscles and glutes.
Hold: Hold this position for 1-2 seconds at the top, then slowly lower back down.
Repeat: Perform 10-12 repetitions. Focus on controlled movements to prevent jerking or using momentum.
Glute Bridges
Starting Position: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
Movement: Press through your heels to lift your hips off the floor, squeezing your glutes and lower back at the top of the movement.
Hold: Hold for 1-2 seconds at the top, then lower your hips back down.
Repeat: Perform 12-15 repetitions, ensuring that your lower back doesn’t overextend and that the movement comes from your hips and glutes.
Hip Hinge with Resistance Bands
Starting Position: Stand on a resistance band with feet shoulder-width apart and hold the handles at hip level.
Movement: Hinge at your hips by pushing them backward, keeping a slight bend in your knees and maintaining a neutral spine. Your torso should come forward while your back remains flat.
Return: Squeeze your glutes and engage your lower back as you return to the starting position by driving your hips forward.
Repeat: Perform 10-15 repetitions. The key is to keep your spine neutral and let the movement come from your hips, not your lower back.
Intermediate Exercises
Hyperextensions
Starting Position: Position yourself on a hyperextension bench with your hips resting on the pads and feet secured.
Movement: With your hands crossed over your chest or behind your head, lower your upper body toward the ground by bending at the hips.
Lift: Engage your lower back and glutes to lift your torso back to the starting position. Keep your spine neutral throughout the movement.
Repeat: Perform 10-12 repetitions, controlling the movement to avoid jerking or overextension at the top.
Romanian Deadlifts
Starting Position: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
Movement: Hinge at your hips, lowering the weight down your legs while keeping a slight bend in your knees and a neutral spine.
Return: Engage your hamstrings and glutes to pull yourself back up to the starting position.
Repeat: Perform 8-12 repetitions. Focus on maintaining a flat back and using your hips and hamstrings to lift the weight.
Good Mornings
Starting Position: Stand with feet shoulder-width apart, holding a barbell across your upper back (not your neck).
Movement: Hinge at your hips, pushing them back while lowering your torso forward. Keep a slight bend in your knees and a neutral spine.
Return: Engage your lower back, glutes, and hamstrings to raise your torso back to the starting position.
Repeat: Perform 8-10 repetitions. Start with light weights to master the form.
Advanced Exercises
Deadlifts
Starting Position: Stand with feet hip-width apart, barbell in front of you. Bend at your hips and knees, gripping the bar with hands shoulder-width apart.
Movement: Engage your core and drive through your heels to lift the bar, keeping the bar close to your body. Your hips and shoulders should rise together.
Return: Lower the bar by pushing your hips back, maintaining a neutral spine throughout.
Repeat: Perform 5-8 repetitions. Form is crucial—keep your back flat and don’t let it round during the lift.
Kettlebell Swings
Starting Position: Stand with feet shoulder-width apart, holding a kettlebell with both hands between your legs.
Movement: Hinge at your hips, swinging the kettlebell backward between your legs, then drive your hips forward to swing the kettlebell up to chest height.
Control: As the kettlebell swings back down, control the movement by hinging at your hips again.
Repeat: Perform 12-15 repetitions. Ensure that the power comes from your hips and glutes, not your arms or lower back.
#4 - Additional Tips for Managing and Preventing Lower Back Pain
Posture and Ergonomics Posture: Maintain a neutral spine while sitting, standing, and walking to reduce strain on the lower back.
Ergonomics: Adjust your workspace (desk, chair height) to support good posture. Use lumbar support cushions if needed to maintain the natural curve of your spine.
Stretching and Flexibility: Stretching helps relieve tension and lengthen tight muscles that contribute to lower back pain. Some effective stretches include:
Child’s Pose: A gentle yoga stretch that elongates the lower back and provides relief from tension.
Piriformis Stretch: Loosens the piriformis muscle, which can reduce pressure on the sciatic nerve and alleviate lower back pain.
Lifestyle Adjustments Stay Active: Incorporate regular physical activity, including walking, swimming, or cycling, to keep your back and body healthy. Avoid Prolonged Sitting: Take breaks to stand, stretch, and walk around every 30 minutes if you have a desk job.
Rest and Recovery Resting when needed: Don’t push through intense back pain—rest is essential for healing.
Sleep: Quality sleep helps the body repair itself. Consider sleeping positions that support your spine, such as lying on your back with a pillow under your knees.
#5 - Common Mistakes to Avoid When Strengthening Your Lower Back
Overloading too quickly: Gradually increase weights and intensity to avoid strain or injury.
Neglecting other muscle groups: Strengthening just the lower back without addressing the core, glutes, and legs can lead to imbalances.
Pushing through pain: Never continue an exercise if it causes pain—modify or stop until you are pain-free.
Focusing too much on one type of movement: Balance your routine with a variety of exercises that target different muscles to ensure a well-rounded program.
Final thoughts
Back pain isn't something we should just learn to live with. Sure, as we get older, our bodies change and aches and pains can creep in. However, by incorporating a combination of mobility, core, and specific lower back exercises into your routine, you can build a strong foundation for long-term spinal health. Remember, consistency and gradual progression are key. Health and fitness are lifelong pursuits, not a short-term endeavor. Always listen to your body. If pain persists, consult a healthcare professional.
If you need help with your training plan, click below to learn more about my services! Until next time
Cheers,
-Coach Taj
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