8 exercises to decrease lower back pain
Written by Coach Rae
Chronic Lower back pain is a common issue we coaches hear from new clients at Ladies Who Lift. In fact, according to the CDC, lower back pain is the most common chronic pain issue in the US, with about 60-80% of adults experiencing it on a consistent basis.
And while sometimes the lower back pain can be caused by improper form, loads, or bracing during heavy lifts, more often than not the issue will trace back to weak core musculature and weak glutes.
Simply getting into a good lifting and strength training routine where you are consistently challenged to brace and stabilize your core using proper technique and breathing mechanics, as well as putting your glutes through a series of squat, hinge, lunge, and abduction-based movements can help to resolve this issue. However, if you are a new mother whose core muscles may have been affected by pregnancy and childbirth, have a sedentary job where you spend the majority of your time sitting, or if you DO have a regular training routine but still experience consistent lower back pain, you may need a few more exercises to help strengthen these deep core muscles as well as your glutes.
WHY BEING SEDENTARY LEADS TO A WEAK CORE AND GLUTES AND MAY LEAD TO LOWER BACK PAIN….
THE CORE:
The main job of our core is to help create inner abdominal pressure to support our trunk and stabilize our spine through movement or when withstanding loads. However, when we are sitting for most of the day or spending a lot of time in a slouched position-the core does not get to do its job correctly, if at all, leading to inactive and weak core muscles. Because the core and back muscles work together to support the trunk, the back will end up overworking itself when it comes to lifting, running, or other exercise.
THE GLUTES:
The glutes support pretty much everything we do with our lower body. They contain some of the biggest muscles in our body and can be thought of as the “powerhouse” for movement. However, when we spend long periods of time sitting or being inactive, the glutes will lengthen and become inactive and weak- once again leading to the lower back compensating for the power lost.
SO, WHAT CAN I DO TO STRENGTHEN MY GLUTES AND CORE?
In an ideal world, you would be following a well rounded strength training program that allows you to lift weights at least 3 days a week, hitting all muscle groups- including your core and your glutes. You would be performing these exercises with pristine form and intention, and would have a solid and braced core throughout each and every movement. However- if you find yourself glued to a desk, without much time to spare, unable to find or follow a well rounded strength training routine, or even if your core and glute strength could use a little more TLC- consider adding some (or all) of these exercises to your fitness routine 3-5 days a week to help eleviate chronic lower back pain.
