Strength is mandatory for a pain-free, resilient lower back. The best lower back strength training involves working all essential muscles that contribute to back health, while increasing muscular strength and endurance throughout the core and hips.
Lower Back Strength Training Principles
Know The Muscles:
There are a number of muscles that contribute to a strong core and bulletproof lower back. Every one of these muscles need to be strong in order for the lower back to perform at its full capacity. If your lower back perpetually falls into spasm or pain, there is likely weakness in one or more of these muscles.
These muscles include (but are not limited to):
- Quadratus Lumborum (QL)
- Abdominals
- Obliques
- Glutes
- Paraspinals
- Lat muscles
Do Not Ignore Endurance:
Lower back strength training is only one part of the equation. If lower back strength was the only piece, strength athletes would rarely injure their lower backs. Someone who can deadlift 600 pounds with perfect form should be immune to lower back injuries, right?
Wrong. Do not neglect endurance. The least amount of injuries happen in the first quarter, and it is not due to lack of strength. A resilient, healthy lower back can withstand stress over a long period of time and not get fatigued. Make sure to include exercises that push the lower back to withstand stress for time.
Look At Core Strength Holistically:
Core strength is absolutely critical in building a strong, bulletproof lower back. However, core strength can be looked at through a completely wrong lens. The "Core" includes the abdominals, obliques, QL, lower back muscles, glutes, hip flexors, and everything that assists in keeping the torso upright.
The most common way to overlook core strength is to view the abs (especially the frontal Rectus Abdominis) as the sole member of the core. The front abs are only part of the picture of lower back strength training - refer to the muscles above for a more inclusive picture of the core.
Common Mistakes With Lower Back Strength Training
1. Using Partial Range Of Motion:
When performing your lower back strengthening exercises, it is important to be mindful of the 23 hours a day you are not in the gym. In these overlooked 23 hours we want to move well - and one way to help this is to train with full range of motion. Partial range of motion can allow you to lift heavy weights and see great "pumps", but can result in tightness and increased pressure when the muscles come back to their resting state.
It is for this reason that I recommend using full range of motion when lower back strength training. This is especially important for lower body lifts that work the posterior chain like RDLs, hyperextensions, and goodmornings. When using full range of motion in these lifts - feeling a deep stretch at the bottom of each rep - you will have way more range of motion and ability outside of the gym.
2. Ignoring Endurance:
As mentioned above, training lower back strength is only part of the picture. Building stamina and duration in movements like planks and suitcase carries provide a heightened, sustainable level of lower back resilience.
3. Training Through Pain:
Do NOT train through pain. Lower back strength training should not be painful. Aggravating the lower back will not make the pain go away. If your lower back is in pain while training, take a step back, perform deep tissue massage using QL Claw and stretch, and live to fight another day.
A devil's advocate may say "I thought strength training was supposed to be uncomfortable. If I quit every time I felt pain I'd never get anywhere!". This brings up a great point, and a difference between muscle fatigue and deep pain. Muscle fatigue and even discomfort is great, and honestly recommended to push into. You should definitely train muscles to the point of burning fatigue to grow. However, a deep ache of spasm or impingement will not be made better by strength training through it. Trust me, I tried to for years with zero success.
Lower Back Strength Training Program
Lower back strength training can be intimidating and overwhelming. If it appears simple, there could be areas being neglected. A thorough, complete lower back strength training program will work all muscles that contribute to low back strength and health, while building endurance and stiffness in the right places.
Fortunately, at Back Muscle Solutions we developed a comprehensive system including the all-essential lower back strength training - Back Harmony pain relief system - to take the guess work out of the equation. Back Harmony contains value-packed content and routines about back strength training principles, exclusive video content, expert support, and our most effective real-world-tested lower back strengthening program. The Back Harmony strength regimen is 3 days per week, 20-30 minutes per day to supplement to your current routine, designed to build the stabilizers and muscles your lower back needs to be resilient. Check out the Back Harmony at the link below!