How to Train Around Back Pain

Back pain affects just about all of us at some point or another. At times the best thing for you to do is rest but in most cases movement and exercise is an important part of recovery and pain relief. With careful thought you can adapt your training program so you can continue to be active. Try using these tips so you can train regularly without further pain or discomfort.

Warm Up Properly

This is something you should be doing before each session but takes on an even greater importance when you’re experiencing pain or discomfort. Our glutes and core muscles provide our spine with the support it needs to move, so priming these muscles for the session ahead is crucial to ensuring you can safely complete your workout.

Avoid Axial Loading

Axial loading refers to weights that sit in a position that can compress your spine, a good example of this would be a back squat where the barbell is resting across the back of your shoulders. These exercises most definitely have their place but are best avoided when you’re experiencing pain or even tightness in your lower back. The use of alternate loading strategies can ensure your training stays safe and effective.

Avoid Heavy Hip Hinge Lifting

The spine is strongest when it’s upright and the vertebrae are stacked on top of each other. When hinging at the hip your spine moves to parallel therefore the vertebrae must resist sheer force, this means the vertebrae need to work harder in order to avoid slipping off each other. Exercises such as bent over rows and Romanian deadlifts can aggravate lower back pain especially when done under heavy load and therefore it is best to limit these types of movements.

Train Within Your Own ROM

We all have different capabilities when it comes to range of motion (ROM) especially if injury or pain is involved. Establish the boundaries of your range of motion for each exercise so that you can work comfortably and safely without any pain. Remember its ok to further reduce the range of motion for some movements in order for you to continue to perform those movements.

Prevention

Prevention is the best strategy for managing pain or injury. To prevent a problem your program needs to be balanced, this means ensuring it includes exercises that engage all muscle groups and includes exercises that move through multiple planes of motion.  Your program should also include stretching and mobility work and allow for adequate rest and recovery, this is an important part of minimising injury risk and pain reduction. Strengthening and stretching the muscles that support your spine (ie. your core and lower body) will help to limit ongoing lower back problems.

Lower back pain doesn’t have to keep you out of training. Asses the severity of your pain or injury and alter your program according to your needs at the time. Staying active will not only keep your fitness goals in sight but it will also help you get back to 100% sooner.

xx Tara

Do you train with back pain? Let me know in the comments section below.

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