In our clinic, back pain is one of the most common diagnoses we see. And it’s not surprising considering that a person’s lifetime incidence of a back pain in adulthood is as high as 84% [1]. In this article, I want to share 3 exercises for back pain.
Chances are, if you are reading this article, you either have back pain now, or have in the past.
My friends and I have laughed about how the stories of back pain onset seem to get less impressive as we age. First it’s caused by a race or crazy weekend of lifting. A few years later it’s holding a child the wrong way. Eventually, a sneeze is all it takes.
Exercises & Strengthening for Back Pain
As I have continued to treat back pain I have noticed a very strong correlation between lower extremity strength, back/core strength, and back pain. The back and hips/gluteals work as a team. If the back is too weak, the glutes and hips take on a heavier load. If the hips and glutes are too weak, the back will work overtime and tighten up. If the back pain you experience could be described as gnawing, tight, pulling or stabbing, this could potentially be the cause of your back pain.
What I most commonly see are spasms or tightness in the lower back muscles such as the quadratus lumborum, paraspinals, and iliopsoas caused by weakness. The most common areas of weakness that lead to this pain are typically gluteus medius, piriformis, and hamstrings.
When these weak areas are strengthened, the majority of people’s back pain either disappears entirely or is significantly reduced.
Try These 3 Exercises for Back Pain
If this sounds like you, there are some great exercises you can do to strengthen your posterior chain. Keep in mind, it will take a little over a month to start seeing improvements in muscle strength and therefore reduction in pain and symptoms.
Some great basics include the following 3 exercises for back pain.
1. Deadlifts (Traditional or Unilateral)
Here’s a step-by-step guide to performing a deadlift with dumbbells or kettlebells. This exercise targets the hamstrings, glutes, lower back, and core muscles while improving strength and stability.
Traditional Deadlift Instructions:
- Setup:
- Hold dumbbells at your sides or place the kettlebell between your feet.
- Stand hip-width apart, knees slightly bent, core engaged.
- Lowering:
- Hinge hips back, keeping your back flat and chest up.
- Lower weights to mid-shin, keeping them close to your body.
- Lifting:
- Drive through your heels, push hips forward, and stand tall.
- Squeeze glutes at the top, avoiding back arching.
- Tips:
- Keep a neutral spine.
- Focus on a hip hinge, not a squat.
Unilateral Deadlift Instructions:
- Setup:
- Hold a dumbbell or kettlebell in one hand.
- Stand on the opposite leg with a slight knee bend, core engaged.
- Lowering:
- Hinge at the hips, extending the free leg straight behind you.
- Lower the weight toward the floor, keeping your back flat.
- Lifting:
- Press through the standing heel, driving hips forward.
- Return to standing, bringing the free leg forward.
- Tips:
- Keep the weight close to your body.
- Avoid twisting—stay aligned.
2. Figure 4 Bridges
The figure 4 bridge is a glute-focused exercise that also strengthens the hamstrings, core, and lower back. It involves lifting your hips while maintaining a “figure 4” position, which adds an element of hip mobility and challenges the stabilizing muscles of the supporting leg. This movement is excellent for improving glute activation, enhancing hip flexibility, and reducing muscular imbalances, particularly beneficial for athletes or anyone looking to improve lower body strength and stability.
How to Complete Figure 4 Bridges
- Setup:
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh, forming a “4” shape.
- Position:
- Place arms at your sides, palms down, for stability.
- Engage your core and keep your lower back neutral.
- Lifting:
- Press through the heel of the grounded foot to lift your hips.
- Squeeze your glutes at the top while keeping the “4” shape.
- Lowering:
- Slowly lower your hips to the ground without fully relaxing.
- Reps:
- Repeat for 8–12 reps, then switch sides.
- Tips:
- Keep the motion controlled and hips level.
- Avoid arching your back at the top.
3. Hip Hikes
Hip hikes strengthen the gluteus medius, a key muscle for hip stabilization, along with the obliques and lower back [2]. This exercise improves balance, corrects hip imbalances, and enhances performance in activities requiring single-leg stability, such as running or hiking.
How to Complete Hip Hikes
- Setup:
- Stand sideways on a sturdy elevated surface (e.g., step or box) with one foot planted and the other leg hanging freely off the side.
- Engage your core and maintain an upright posture.
- Lowering:
- Drop the free hip toward the ground by letting the hanging leg move downward.
- Lifting:
- Use the muscles in your standing hip to hike the free hip upward, bringing it slightly above the standing hip’s level.
- Reps:
- Perform 10–15 controlled reps on one side, then switch.
- Tips:
- Keep your torso still and avoid leaning to the side.
- Focus on slow, controlled movements for maximum engagement.
Summary
If these seem outside your comfort level or are too advanced, schedule a visit today to start with more basic strengthening. You an also check out a few other exercises we recommend for back pain here.
Once in a while there is something bigger going on that needs a closer look. Some red flags that necessitate further exam include:
- Zinging, nerve pain down one or both down legs
- Pain that doesn’t ease with rest
- Pain that coincides with new bowel or bladder issues
So, if you want some guidance from licensed clinicians as you start your health journey, or you’d like to further examine and evaluate the source of your back pain, book an appointment online or give us a call to learn how we can help!
References
[1] https://www.ncbi.nlm.nih.gov/books/NBK538173/
[2] https://iris.hattiesburgclinic.com/patadv/exkit/Orthopedic/English/0290000692knhp056m_English.html
