By Casey Breslin, P.T.
Low back pain is one of the most common reasons adults seek medical care. In fact, about 80 to 90% of us will deal with it at some point in our lives. It’s frustrating, limiting and often hard to pin down. But here’s something that surprises many people: Most low back pain isn’t just about aging — it’s about weak lumbar muscles.
That’s right: the muscles that support your spine can shrink and weaken over time, especially if you’ve been avoiding certain movements or relying too heavily on your glutes or hamstrings to do the work. When you’re experiencing back pain, your impulse may be to keep your back immobile, so you don’t trigger further pain.
But when you stop using certain muscles because of pain, it starts a cycle. Resting too much weakens the muscles that support your spine, making things worse.
The good news? Strength training can help break that cycle.
How strength training helps
Research shows that strengthening your lumbar extensors and spinal stabilizers can reduce both the severity and recurrence of low back pain
These exercises don’t just mask symptoms. They treat the root cause: muscular weakness and imbalance. Strength training exercises can improve the health of your back by:
- Increasing the function of the muscles in your back and core
- Improving muscle strength
- Increasing your lean muscle mass
- Increasing the range of motion of your spine
- Decreasing body fat
Guidelines to follow for back pain relief
1. Make sure your pain is not serious in nature.
If your back pain originates from a previous spinal surgery or a nerve-related condition, strength-training may not be suitable for you right now. A medical professional can help provide an accurate diagnosis and determine if strength training is a safe way to treat your back pain.
2. Train with a professional.
Training under a physical therapist or other experienced fitness professional can significantly reduce the risk of further injury and damage to your spine. At 20 Minutes to Fitness, a personal coach remains at your side throughout your entire workout, setting weights, tracking performance and providing guidance on correct technique and form.
3. Use exercise machines that avoid extreme or abrupt moves. Exercise machines can be a safer and more effective method of building strength in your back than free weights. When used properly and under supervision, these machines may also help reduce the potential for injury.
At 20 Minutes to Fitness, you train on safe MedX equipment originally designed for physical therapy. Tailored to your needs and limitations, our regimen uses slow, steady movements that build strength in core muscles. We track your progress so we know how to set the equipment and weights at each session.
Our techniques make it possible to achieve fitness goals in just one, 20-minute session a week. To schedule a consultation and free session, contact us today.