If you’re a lifter or athlete, nothing halts you like low back pain. When a limb is injured, you have another limb to rely on and can adjust your activities, but there is no sidestepping back pain. When it hurts, many movements become painful, and it sucks.
Ten years ago, I suffered from three herniated disks in my lower back, but thanks to luck, strength training, and excellent medical care, my pain is now behind me.
Over 50 years ago, the recommendations for treating it differed from those of today. Cold and heat therapies, limited bed rest, and painkillers were the go-tos, but today, doctors and strength coaches know better. Here, Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner, shares why strength training matters for lower back pain.
Take it away, Brodie.
Why Opinions Have Changed
Well, times are always changing, for the better or worse, but in the treatment of lower back pain, Brodie explains that it’s for the better.
“A large part of the reason for this is that over the past 50 or so years, ” explains Brodie. “Researchers have been examining what helps to assist and accelerate recovery, as well as increasing the specificity and accuracy in identifying the cause of it, compared to what we’ve always done or always thought.”
This change in attitude and application was due to the heavy lifting by researchers such as world-renowned lower back specialist Dr. Stuart McGill, whose lab has published over 200 peer-reviewed research articles.
McGill changed the game regarding low back pain, and bed rest and pain pills are now a thing of the past.
“It is now known that being active in your recovery is the most important factor,” says Brodie. “You need to change how you move, your strategies for movement, and develop proper movement patterns, resilience, and daily habits that will help you eliminate spine stressors.”
Different Types of Low Back Pain
I’ve never contemplated different types of lower back pain because pain is pain, baby. But now I know there are various triggers for it, thanks to Brodie.
“Regarding back pain, it falls into a few general categories,” explains Brodie. ” As flexion intolerance (bending forward), extension intolerance (bending backward), compression intolerance (such as barbell back squats), and rotational Intolerance. There is also pain that is caused by shearing forces, where instability and opposing forces are in action, such as a Pallof Press.”
Since there are many factors, it’s best to undergo a detailed, personalized assessment with a qualified professional to identify your issues and develop a suitable plan to begin healing.
Why Strength Training Matters
Before getting to the strength training, there are steps to take to get to the heart of the matter. Brodie outlines the five steps below.
1. Identify the exact and specific injury: what tissues and involved triggers, and what movements are causing pain. If you’re a chronic pain sufferer, an assessment is necessary.
2. Once you know your pain triggers, aviod them and find a pain-free position to turn down your pain.
3. Learn & practice spine-sparing movement strategies and patterns. I.e., learning to move through the hips instead of the spine when standing from the toilet or brushing your teeth.
4. Build resiliency and strength endurance for these movements and muscles.
5. Build strength and performance for an active and healthy lifestyle.
Brodie says you need to learn or relearn how to move in a way that is safe and protective for your spine. This includes building resilience through better movement patterns, and once you have that, adding strength on top of it. Simply lifting weights or doing exercises to make my back stronger is only part of the solution and skips the top four steps outlined above.
Strength Training For Low Back Pain
If you’re a chronic sufferer, it’s best to seek qualified help to get the first four steps squared away. However, if you experience episodes of lower back pain, the “McGill Big 3” is an excellent starting point for strengthening your lower back.
It’s essential to note that how you perform these movements will determine whether you can build the strength needed to reduce pain. These videos are not short because the details are crucial for achieving the right outcome when dealing with low back pain.
McGill Curl-up (AKA “McGill Crunch)
Bird Dog Progressions
Side Planks Endurance Style
Once you’ve built some strength and resilience in your lower back, consider the exercises Brodie recommends below to further strengthen it. Choose good form and no pain over the weight you use; if any pain exists, discontinue the exercise and live to fight another day.
1A. Deadbugs: One to two sets, six reps per side
1B. Eccentric Romanian deadlift: One to three sets, 6 to 12 reps
1C. Three Point Dumbbell Row: One to three sets, 8 to 12 per side
1D. Goblet Reverse Lunge: One to three sets of 6 to 12 reps per side
Wrapping Up
Lower back pain is tough, and if you’re a chronic sufferer, don’t just tough it out; seek help. Strength training is excellent for managing it, but only if you do exercises tailored to your specific needs and body. Strength training for the lower back is too necessary to get wrong.
If you need further assistance, please don’t hesitate to contact me here.
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