Strength Training for Lower-Back Pain | Outside Online https://www.outsideonline.com/2418333/full-body-strength-routine-lo...

Health Training & Performance

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By Lauren
Bedosky

Published
Nov 18, 2020

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ower-back pain is miserable and all too common: roughly 80 percent of Americans
(http://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets
/Low-Back-Pain-Fact-Sheet) experience it at some point in their lives. But widely accepted
methods of coping with that discomfort, like avoiding exercise, might actually make things
worse.

“Your body is designed around short-term survival instincts, so when you have pain, you try
to avoid it,” says Samuel Spinelli (https://www.thestrengththerapist.com/), a British
Columbia–based physical therapist, trainer, and cofounder of E3 Rehab
(https://e3rehab.com/). It might seem logical to avoid exercise-related discomfort by
eliminating certain movements altogether. But this can propel you into a cycle of inactivity,
leading to weaker muscles and more soreness and pain over time, he explains. To break the
cycle, you have to train, even if it hurts a little—it’s one of the best things you can do for the
lower back.

If you’ve sworn off deadlifts and bent-over rows, it’s time to get reacquainted. There are
plenty of variations that can help you ease into these exercises without aggravating your
back. Below, Spinelli shares a weighted full-body routine designed to build strength, boost
confidence, and help you progress to other exercises over time.

Spinelli recommends doing this routine three times per week. Start with one set of each of
the following moves. As you get stronger and your discomfort decreases, gradually increase
the number of sets, capping it off at four. Shoot for six to twelve reps in each set, but choose
your volume (and your weight) based on form: stop when you still have three to four good
reps in the tank. As you get more comfortable with the exercises, you can experiment with
stopping one or two reps short of failure.

The key to this workout is paying attention to your body. Try evaluating your pain on a scale
of one to ten, Spinelli recommends, and keep it below a three while you work out. If a certain
exercise hurts, decrease the range of motion, perform fewer sets or reps, or reduce the
weight. If your pain worsens (to a level five or above), increases as you work through your
reps, is heightened after your workout, or continues after a 24-hour period, you should back
off. If you’re rehabbing an acute injury, check in with a physical therapist
(https://www.outsideonline.com/2407735/get-more-from-physical-therapy) before
beginning this routine.

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What it does: Gently builds control and strength in the lower back by challenging your
trunk to resist rotation and arching at the lumbar spine. Slowly moving your arms and legs
between reps strengthens the glutes and rear shoulder muscles, which help lessen the load on
your lower back.

How to do it: Begin on all fours, with your hands directly under your shoulders and your
knees under your hips. Brace your core, and lift your opposite arm and leg off the floor until
they’re straight and level with your torso. Hold there briefly (three to five seconds) before
returning your hand and knee to the floor. Repeat with the opposite arm and leg, keeping
your hips and shoulders square. Maintain a neutral spine from the crown of your head to
your tailbone; avoid sagging or arching your back. If this variation is too easy, do the move
from
(Photo: a plank
Mary position.
Mathis) (Photo: Mary Mathis)

Volume: One to four sets of six to twelve reps on each side.

(Photo: Mary Mathis) (Photo: Mary Mathis)

What it does: Strengthens the abdominals with your pelvis tucked, which can help relieve
lower-back stress.

How to do it: Lie on your back, with your knees bent and your feet flat on the floor. Press

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your lower back into the floor to fire up your abdominals. Then lift both knees until your
shins are parallel to the floor. Extend both arms toward the ceiling. Keeping your lower back
pressed into the floor, slowly lower one arm backward and straighten the opposite leg. Only
lower as far as you can without allowing your lower back to lift off the floor. Return to the
starting position, making sure your knees don’t creep toward your chest. Repeat with the
opposite arm and leg. If pressing your lower back into the floor is uncomfortable, allow a
small arch, but keep it consistent throughout the move. Gradually work your way down to the
floor as you get stronger.

Volume: One to four sets of six to twelve reps on each side.

(Photo: Mary Mathis) (Photo: Mary Mathis)

What it does: Builds strength in the glutes and hamstrings. This variation offers
similar benefits to other deadlift variations, but it’s gentler on the back because you’re not
pulling the weight off the floor with every rep. Starting this exercise from the top helps you
build strength without stressing your lower back and will help you eventually progress to
traditional deadlifts.

How to do it: Stand in an athletic stance, with your feet hip-width apart, holding two
kettlebells or dumbbells in front of your thighs, with your palms facing your body and your
arms straight. Choose your weight according to your rep scheme. Start lighter than you think

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you need, and work your way up. To get into the starting position, consider moving your
weights to a bench first and then lifting them into position rather than lifting them directly
from the floor. This will help protect your back.

Bend your knees slightly, sit back into your hips, and hinge forward at the waist to slowly
lower the weights. Let them skim against your thighs, and stop when you feel a slight pull in
your hamstrings. Choose your depth based on what feels approachable for your body. Return
to a standing position, and squeeze your glutes at the top. Repeat. You should feel your glutes
and hamstrings light up during this move.

Volume: One to four sets of six to twelve reps.

(Photo: Mary Mathis) (Photo: Mary Mathis)

What it does: Strengthens the back, shoulders, and arms. This variation on the more
traditional bent-over row puts less stress on the lower back, Spinelli explains, by using three
points of contact to provide more support. This allows you to better isolate your middle and
upper back muscles without loading your lower back.

How to do it: Start in a three-point stance, with your right knee and hand on a bench. Your
right hand should be positioned directly under your right shoulder, and your right knee
directly under the right hip. Your left leg should be extended, with your foot flat on the floor.

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Grip a dumbbell or kettlebell in your left hand, with your left arm fully extended toward the
floor. (Choose your weight according to your rep scheme, as explained above.) Keeping your
chin tucked and your back flat, pull the weight toward your rib cage, keeping your arm tight
against your body. Then lower the weight with control until your arm is fully extended. Keep
your core engaged and your spine neutral throughout the entire movement. Repeat.

Volume: One to four sets of six to twelve reps on each side.

(Photo: Mary Mathis) (Photo: Mary Mathis)

What it does: Builds strength through the legs’ major muscle groups. Many other lunge
variations involve moving your feet between reps, which places stress on your back as you
stabilize through various positions. Plus, for people with lower-back pain, holding weight in
front of your body tends to be more comfortable than holding it behind your body or on your
shoulders (as in back squats).

How to do it: Begin standing with your feet hip-width apart, holding a kettlebell or
dumbbells against your chest with both hands in a goblet position. Slowly take a big step back
with one foot, and lower your back knee to just an inch or two off the floor. Your legs should
both be at 90-degree angles. Make sure your front knee is directly above and laterally in line
with your front ankle. Allow your weight to be more heavily distributed on your front leg.
Then drive through the midfoot of your front foot, and push yourself back up to standing,

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with both legs extended. Without moving your feet, bend your front knee to drop into your
next rep.

Volume: One to four sets of six to twelve reps on each side.

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Lead Photo: Mary Mathis

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