A beginner’s guide to treating low back pain

Low back pain is a common and often debilitating condition that affects people of all ages and backgrounds. Often due to a collection of factors including sedentary lifestyle, muscle imbalances, history of injury, or poor positioning with daily activities, low back pain can be a frustrating problem to solve. With an abundance of available treatment options, exercise is a powerful tool to help alleviate and prevent low back pain. In this blog, we’ll explore the benefits of exercise and provide a starting point on how to use it to relieve and manage low back pain effectively.

Benefits of Exercise for Low Back Pain

Regular exercise, when done correctly, can offer significant benefits for low back pain relief:

1. Strengthening: Targeted exercises can strengthen the core, back, and supporting muscles, which helps stabilize the spine and reduce pain.

2. Mobility: Dynamic stretching exercises increase flexibility and reduce muscle tightness, alleviating tension in the lower back.

3. Improved Posture: Exercise can promote better posture habits, reducing strain on the lower back during daily activities.

4. Pain Reduction: Regular physical activity stimulates the release of endorphins, natural painkillers that can reduce low back pain.

5. Weight Management: Maintaining or achieving a healthy weight through exercise can relieve pressure on the spine, reducing pain and the risk of developing chronic conditions.

Now that we understand the benefits let's dive into some effective exercises to alleviate low back pain:

1. Farmer's Carry:

The Farmer's Carry is an excellent exercise for building core and lower back strength while also improving grip strength and stability.

How to do it:

1. Stand with a dumbbell or kettlebell in each hand, allowing them to hang at your sides.

2. Stand tall and don’t let yourself sway side to side.

3. March forward with small, controlled steps for a 30-60 seconds.

4. Maintain proper posture, and do not allow your lower back to sag or round.

5. Gradually increase the weight as you become more comfortable with the exercise.

Perform 2-3 sets of Farmer's Carries, gradually increasing the distance, weight, and sets as your strength improves.

2. Suitcase Carry:

The Suitcase Carry is a variation of the Farmer's Carry that specifically targets the oblique muscles, helping to stabilize the spine and improve balance.

How to do it:

1. Hold a single dumbbell or kettlebell in one hand at your side.

2. Stand tall and don’t let yourself sway side to side.

3. Walk forward with small, controlled steps, maintaining an upright posture.

4. Ensure that you switch sides to work both sides of your body evenly.

Perform 2-3 sets of Suitcase Carries on each side, gradually increasing the weight as you progress.

3. Suitcase Lunges:

This exercise combines the benefits of lunges and suitcase carries to further enhance core and lower back stability.

How to do it:

1. Hold a dumbbell or kettlebell in one hand at your side.

2. Take a step forward with the opposite leg and lower your body into a lunge.

3. Maintain proper posture and ensure that your front knee stays directly over your ankle.

4. Push off your front foot to return to a standing position.

5. Switch sides and repeat on the other leg.

Perform 2-3 sets of Suitcase Lunges on each side, gradually increasing the weight as you become more comfortable with the exercise.

4. Partial Kettlebell Deadlift:

Deadlifts are a foundational exercise for building lower back strength and overall body stability. Ensure you use proper form to avoid injury.

How to do it:

1. Stand with your feet hip-width apart, with a kettlebell between your feet.

2. Bend at your hips and knees to lower your body and grip the kettlebell with both hands, palms facing you, and your hands shoulder-width apart.

3. Keep your back straight, chest up, and core engaged.

4. Lift the kettlebell by straightening your hips and knees simultaneously, keeping it close to your body.

5. Reverse the motion by bending at your hips and knees to lower the kettlebell back to the ground.

Perform 3-4 sets, starting with lighter weights and gradually increasing the load as your form and strength improve. Early on, we prioritize proper form over heavy lifting to limit pain.

Incorporating these exercises into your routine will provide a well-rounded approach to alleviating low back pain by improving muscle performance of your back, trunk, core, and legs, as well as releasing those natural painkiller endorphins. Remember to start with lighter weights and always ask a movement pro to ensure that your form is correct and to tailor the exercises to your specific needs.