It’s not uncommon to feel apprehensive about strength training if you have a history of back pain. But with the right approach, you can safely and effectively build strength, improve your fitness, and even reduce your back pain in the process.
Today, I want to take you through the simple system we use to navigate pain and build fitness when we get personal training client who suffers from back pain. With this simple system, you’ll see why we’ve become the most sought after personal trainers in Fairfax for those with back pain.
Understanding Your Back
Every back is different. Your individual situation, injury history, and mechanics all play a role in determining how to approach strength training safely. Some individuals may have pain with flexion, meaning we need to be careful of exercises that would cause them to round forward or load them in the front. Some personal training clients may have sensitivity with extension, meaning we should be cautious in any exercise that may load the spine from the back or cause axcessive arching. Then others dislike rotation or a combination.
Much like a fingerprint, lower back pain can be extremely individualistic, even with two people who may have the same orthopedic condition (if any at all). It’s for that reason, an individual’s sensitivity needs to be assessesed so that we know what to avoid, modify, and push. For some, this may mean small tweaks to a traditional program, while for others, it may require minimal stress or loading to the spine while we develop other attributes.
It’s for that reason, we use the Traffic Light System to help navigate our client to their goals, while keeping the pain at bay.
Here’s a general framework to guide you:
1) Start with the Green Lights
Begin with exercises that you feel 100% confident in, those that you know won’t aggravate your back. These are your “green light” exercises. Build your program around these movements, gradually increasing the weight and intensity as you feel comfortable.
For someone who is looking to strength train with back pain, this could be exercises that avoid axial loading or vicarious positions such as:
- Belt Squats
- Split Squats
- Leg Press
- Hip Thrusts
- Isolation work
- Almost any upper-body exercise
- Isometric-based core exercises
2) Proceed with Caution on Yellow Lights
“Yellow light” exercises are those that you might have some hesitation or concerns about. These are the exercises where you’ll want to incorporate self-limiting techniques, exercise governors, and modifications.
- Self-limiting exercises are those that inherently limit how heavy or hard you can go. For example, a single-leg Romanian deadlift (RDL) limits the load on your back because it’s also limited by your balance and hip strength.
- Exercise governors are modifications that provide a natural limitation in progressing too quickly. This might involve increasing the reps (making it harder to use heavy weights), slowing down the tempo (increasing the challenge without adding load), or setting an RPE limit (not going past 3 reps in reserve to avoid excessive fatigue).
- Modifications and Variations: These allow you to adjust exercises to make them more back-friendly. This might involve changing the range of motion, joint angles, or how the load is distributed on your body. The best modifications will always be specific to the individual and their needs. For example:
- Trap bar deadlifts: Allow for a more upright torso compared to conventional barbell deadlifts, potentially reducing stress on the lower back for someone who has issues hinging forward.
- Front squats or goblet squats: Can be preferable to back squats if you have difficulty maintaining a neutral spine during deep squats or that needs to avoid extension.
- Box squats: Allow you to control the depth of your squat and avoid positions that might irritate your back.
With modifications, you can still challenge yourself and progress, but with a reduced risk of aggravating your back.
Putting it into practice:
If you’re concerned about your lower back rounding during deadlifts, you might start with an elevated kettlebell or dumbbell deadlift with a limited range of motion (modification). You’ll also probably want to focus on a slow and controlled lowering phase and limit yourself to going past 3 or 4 reps in the tank (governor). These will help you get the most out of your training while progressing slowly, gradually increasing the weight and range of motion as you feel more comfortable.
Then on another day, you could incorporate single leg rdls as a way of pushing your hips and balance, but limiting the load going onto your back (self-limiting exercise).
Not too hard, right?
3) Avoid the Red Lights (For Now)
“Red light” exercises are those that you’re not ready for yet. These are movements that might be too risky for your back, or that don’t align with your current goals.
There’s no need to force yourself into exercises that cause pain or anxiety. Focus on the green and yellow light exercises, gradually building your strength and confidence. As you progress, you can revisit those red light exercises and see if they’re a better fit for your body.
The Importance of Gradual Progression
Remember, conservative progressions done consistently are key. Gradually increase the weight, intensity, or volume over time, allowing your body to adapt and grow stronger. Be patient, focus on your progress, and don’t compare yourself to where you were before.
Strength Training and Back Pain
While it’s natural to be cautious with strength training if you have back pain, remember that exercise can actually be a powerful tool for improving back health. Strength training can has been shown to be incredibly effective in helping to treat and prevent back pain. When utilized correctly, it can:
- Strengthen the muscles that support your spine
- Improve your mobility, posture and alignment
- Increase your core stability
- Reduce pain and improve function
- Decrease many factors related to mortality risk
- Make you feel like a badass
Don’t let your pain hold you back. By approaching strength training with a smart and strategic approach, you can safely and effectively build a stronger, healthier back.
If you need help putting this all together, then sign up for a free consultation.