Many of us have backaches or discomfort at some point in our lives. We hear different conclusions from our medical or fitness professionals about why we suffer lower back pain. Some say you should exercise, because it will eliminate or reduce the pain. Some say you should avoid exercising completely, because the wrong movements can cause you more harm than good.
So who should we really listen to? Here are 5 ways to get your own answers and decide what to do next.
Below are some experiences I have had in my personal training career, which mainly focuses on movement-based, corrective exercise strategies. Using this extended experience, I have been training clients who have suffered long-term lower back pain from injuries, surgery, or bad posture.
Over 95% of these clients no longer suffer any pain, including my husband, who had a slipped disc and underwent surgery on his spine. Doctors and physical therapists told him he could never run again. After about a year of regular rehabilitation with my corrective training techniques, he’s now able to run a 10K easily and sprint with maximum effort without suffering any pain.
#1 First, identify why you suffer lower back pain.
This is one of the most important questions I ask in my first consultation session with a new client. There are many reasons for lower back pain, including:
- Extended periods of sitting with poor posture, such as sitting on your sacrum, which alters the length tension of your hamstrings and glutes.
- Extended periods of wearing poor footwear (such as high heels or shoes with no arch support), which can alter your gait and posture.
- Poor training techniques such as deadlifting with a rounded spine, which shows that the deep core muscles of your spine (erector spinae) are weak, or sit-ups in which you rock through your hip flexors with a bulging abdomen, which shows that your superficial core muscles are overactive.
- Bad habits with gait and sleep. These can alter your spine position over time.
- Lack of core and glute stability and strength.
- Scoliosis or previous injuries/surgeries.
- Flexibility restrictions or hypermobility.
- Stress.
#2 Know what to do, and what not to.
I suggest that my clients move/exercise instead of avoiding it because of pain. If you let back pain prevent you from exercising, you’ll end up suffering more in the long run. Work with your trainer to find your limit in each exercise and map out what you should do.
In order to better plan a client’s program, I usually do an assessment featuring different movements to test what he/she is capable of doing without pain/within a safe threshold, such as spinal flexion/extension, torso rotation, lunge depth, and some overhead exercises. We work to discover movements that cause pain.
By doing the tests above, I can then create a pain-free program for my client to build strength and mobility in his or her lower back or any other body part they’re compensating for. If you do not have a trainer, you can still perform some of the movements I mention above, which should help you identify what you can and cannot do.
#3 Learn when to stop and how much is too much.
At my studio, you will never hear “Push through the pain.” I never allow that to happen to Fitness Compass clients! If your brain is signalling pain to your body, that equals negative feedback, which means STOP!
Though you may feel slight discomfort when trying out a new exercise, you should never cross the line into pain. Take the time to listen to your body. It’s smart to give you signals and seek your attention when there’s something wrong.
Refer to #2 to learn how to know your body better and how you can avoid hurting your lower back. Set an easy target, and if your body responds well and feels good after the session, then try something a little harder. Start with lower repetitions and smaller weights and progress slowly.
#4 Accept the fact that you might not be able to do any exercises just yet. Start with learning how to do them right, then progress.
Why rush? Training and keeping your back healthy and strong is a lifelong commitment. I guarantee that it’s worth every minute to build a solid foundation and perfect the important techniques you need to prepare for more advanced movements in the future. Take your time to learn and pick your trainer’s brain for a pain-free life!
#5 The ultimate combo: connecting your physiotherapist with your personal trainer.
If you aren’t confident enough to create your own pain-free program, hire a trainer who can support you and help you through it. Take your time and meet with trainers personally to get a sense of their experience with problems like yours.
And if you’ve been consulting with a physiotherapist on your lower back issues, I highly recommend that you connect him or her with your trainer for a joint consultation. Have them speak directly to each other in their specialized language to help you to build a pain-free program and get back on track.
Watch out for my next article on exercise planning for a sensitive back for more insight on what you should and shouldn’t do in the gym.
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