I’ve spent more than a decade working as an Exercise Physiologist, Personal Trainer & Strength and Conditioning Coach. During this time I’ve had countless encounters with people from different walks of life, each with unique stories and experiences. But one narrative stands out – Back Pain.
Back pain is a common ailment that affects millions of people worldwide. Whether you’re a professional athlete, a weekend warrior, or simply someone who wants to be able to play with their grandkids, experiencing back pain can be debilitating and frustrating. The good news is that during my career I’ve identified the strategies and knowledge to manage and overcome back pain to get back to doing what you love.
In this comprehensive guide, we will explore the causes of back pain, debunk common myths surrounding its treatment, and provide practical solutions to help you alleviate pain and regain strength. From understanding the importance of proper form to incorporating targeted exercises, we will cover everything you need to know to conquer back pain and get back on track.
Take Samantha, for instance, a former client and busy mum with 3 kids to look after.
“Ouch!” She would often find herself wincing and holding the lower part of her back after piling her kids in and out of the car, or unloading the groceries, or sometimes even just bending to tie her shoes. Like 80% of adults, Samantha had regular dates with back pain, her days fraught with pain and feeling apprehensive about anything that could make the pain worse. (Deyo, Mirza, & Martin, 2006).
As a full time working mum, Samantha had a lot on her plate. Between her career, juggling kids activities and trying to run the household she didn’t have the option to ‘take it easy’ and she felt like she was in this never ending cycle of gritting her teeth and seeing her chiro each week when the pain got too much to bear. More than this, she used to exercise regularly to stay fit and healthy – not to mention it was really the only time she had to herself all week.
Now, she had gained weight, she was in pain and she felt like she had no ‘me time’ anymore. She wanted to get back to exercising, but was worried that she could make her back worse if she went back to the gym.
Despite that, I told Samantha that avoidance might not be the best option. Back pain often stems from weak core muscles, improper posture, and inadequate flexibility (Hoy et al., 2010). Strength training, contrary to popular misconceptions, can help alleviate these problems and improve back pain (Vincent, Vincent & Crowell, 2012).
Over time I was able to dispel the misconceptions about strength training for her. It’s not solely about bodybuilders or lifting heavy weights, but rather a customisable process designed to enhance strength, balance, flexibility, and yes, even fix a bad back!
Multiple studies highlight the positive impact of strength training on back pain. For instance, a systematic review by Searle et al., (2015) noted that strength training has high-level evidence supporting its use in reducing both pain and disability in chronic low back pain cases. The benefits go beyond that. With a stronger core from strength training, one can expect improved posture, enhanced flexibility, and better balance, all vital for managing back pain (Calatayud et al., 2015).
Moreover, the mental health benefits, such as mood boost and stress reduction, shouldn’t be overlooked (Ensari, Greenlee, Motl, & Petruzzello, 2015). Samantha gradually found her stride. Starting with simple bodyweight exercises and resistance bands, she eventually progressed to weights. The “ouch” moments became less frequent as her “sore” back strengthened, and she regained her strength – and more importantly her confidence in her body.
If you, like Sam, have a ‘bad back’ that causes you pain, stops you doing what you love and just leaves you feeling miserable – you need the back pain blueprint!
You can read more about our clients results HERE.
Step 1: Understanding Back Pain
The Prevalence of Back Pain
Back pain is a prevalent condition that affects a significant portion of the population. Studies estimate that over 80 percent of people will experience severe lower back pain at some point in their lives. It is one of the leading causes of missed workdays and can have a significant impact on your daily activities. So back pain is not only normal, it is an expected part of your life. Treat it as such, something that is normal, and something that will pass.
The Two-Pronged Approach to Back Pain
Dealing with back pain requires a comprehensive approach that includes both pain management and strengthening weak areas. It’s essential to identify the factors that aggravate your pain while focusing on exercises and techniques that promote strength and stability. This is a simple case of activity modification in the early stages – stop doing things that hurt. This often includes things like sitting (especially with a poor posture) for extended periods of time, standing for extended periods of time and impact activities. Strengthening is essential, and should follow a structured and customised approach.
Step 2: Nip It in the Bud: Preventing Chronic Pain
The Importance of Early Intervention
When it comes to back pain, early intervention is key. By addressing acute back pain promptly, you can prevent it from becoming chronic and recurring. Understanding the basics of back pain can equip you with the tools to manage and navigate through future episodes effectively. This means speaking to a healthcare professional, and beginning suitable exercises as soon as practical.
Building a Mental First Aid Kit
Arming yourself with knowledge about back pain and the fundamentals of the rehabilitation process can empower you to take control of your situation. Learn about nociception, the body’s natural pain response, and how to avoid catastrophizing, which can exacerbate pain. By building a mental first aid kit, you’ll be better equipped to handle future back pain episodes. Back pain is normal, and the body’s response to pain is far less overwhelming when you understand what is happening.
Step 3: Choosing the Right Professionals
The Limitations of Traditional Approaches
While chiropractors, osteopaths and physiotherapists can provide short-term relief, it’s crucial to take control of your situation and not rely solely on treatment. Many traditional approaches focus on structural diagnoses, and local manual therapy which may not address the root cause of your pain. It’s essential to seek out professionals who understand both the acute stage of pain and progressive overload principles that allow you to regain strength and remove pain. Remember that if something sounds too good to be true – it usually is. So if you’re in a significant amount of pain, a few 30 minute adjustments aren’t the answer.
The Role of Strength Coaches in Pain Management
Working with an experienced strength coach who understands rehab and back pain can be a game-changer in managing and overcoming back pain. Strength training, when adapted to accommodate pain, can help strengthen weak areas and promote overall stability. By investing in a knowledgeable strength coach, you can optimise your training while minimising the risk of further injury.
To speak to one of our experienced strength coaches about how getting stronger can accelerate your recovery Click Here.
Step 4: Embracing Non-Linear Progress
Understanding Non-Linear Progress
Recovering from back pain is not a linear process. I’d love to be able to tell you that in exactly 27.5 days you won’t feel any pain, but that’s not how this works. It’s essential to recognize that progress may have its ups and downs, and setbacks are part of the journey. Celebrate small victories and notice how you bounce back faster from flare-ups. Focus on the overall trajectory of your progress rather than fixating on specific goals. Think about what you can do now that you couldn’t do before.
Rethinking Performance Metrics
Instead of measuring yourself against past accomplishments, shift your focus to your quality of life and overall well-being. As you recover and strengthen your back, you’ll regain the ability to perform daily activities without pain. Embrace the journey and prioritise long-term health over short-term performance metrics.
Step 5: Exercise Modifications for Back Pain
*note – these exercises are examples only and should not be used in place of recommendations from your healthcare professional*
Seal Rows for Back Strength
Traditional dumbbell rows can put stress on the lower back if not performed with proper form. Fisherman rows, an alternative exercise, can help strengthen the back muscles while minimising the risk of lower back rotation. By setting up with your chest supported on a bench you can target the intended muscles without placing additional load through your lower back.
Goblet Squats for Lower Body Strength
Back squats are a staple exercise for lower body strength, but they can be challenging for individuals with back pain. Goblet squats reduce the amount of compressive load on your back, and are an excellent substitute for the back squat. In addition by placing the load in front of the body you’ll be forced to engage your core muscles.
Trap Bar Deadlifts
No, deadlifts are not bad for your back. And, a strong back is a good back. However, initially using the Trap Bar instead of a straight barbell can be a great way to reduce compression through the spine. You may also consider raising off the floor to reduce the range of motion and allow you to start in a more favourable position and increase over time.
Planks & Pallof Presses
A strong core is key to reducing back pain. While at surface level there is nothing wrong with situps and crunches, it may be wise to avoid flexion while in pain. Isometric exercises such as the plank and pallof press are excellent ways to train the core that place little load through the lower back.
Low Impact Exercise For Cardio
Jumping, running, burpees – all have their place. (I’m not a fan of burpees for most people to be honest, but if you’re healthy go for it, you psycho).
However due to the repetitive and dynamic nature of the impact, these things can cause a flare up without warning. To put it simply – the risk isn’t worth the reward. Modifying for cardio exercises that are low impact is a safer bet, and allows you to push harder without risking more pain. Examples can include incline treadmill, sled pushes, bike*, rower*
* If flexion causes pain, use very sparingly.
Conclusion
If your back hurts, know this – strength training is not your enemy. On the contrary, it’s essential. Building a strong and resilient back is the key to preventing chronic back pain. It’s time to let go of the fear, embrace the process of strengthening your body, and begin to feel confident again. Remember – it’s important to seek early intervention for back pain. And, if you’re ever unsure of what exercises you should be doing, or more importantly – what exercises you shouldn’t be doing. Then consulting with a qualified personal trainer or exercise physiologist with experience in back pain is essential.
Every step, every rep you take brings you closer to a world where back pain does not dictate your life. The Back Pain Blueprint is how you stop living in fear – and how you get your life back.
References:
- Deyo, R. A., Mirza, S. K., & Martin, B. I. (2006). Back pain prevalence and visit rates. Spine, 31(23), 2724-2727.
- Hoy, D., March, L., Brooks, P., Blyth, F., Woolf, A., Bain, C., … & Buchbinder, R. (2010). Measuring the global burden of low back pain. Best practice & research Clinical rheumatology, 24(2), 155-165.
- Vincent, H. K., Vincent, K. R., & Crowell, M. R. (2012). Strength training for individuals with low back pain. Sports Health, 4(4), 291-297.
- Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.
- Calatayud, J., Borreani, S.,
