Hurt Low Back? No Problem! Learn How to Train the Lower Body Around Low Back Pain.
If you have ever participated in some sort of exercise, odds are you have experienced some sort of back pain in your training career. Low back pain can feel extremely limiting and debilitating. The pain can make you feel like there is nothing you can do at the gym and you probably just need to rest. However, resting may just make it worse. In fact, movement can be the best for your body and your mind.
Low back pain is one of the most common injuries I see working with clients. A lot of the time it is due to sitting for long periods of time which leads to the development of tight hamstrings, tight hip flexors, and the rounding of the shoulders. This posture tends to "Turn Off" their core muscles and in turn increases the load that their lower back must carry. Throw a resistance workout on top of all that and BOOM! You are sidelined from training and undoing all that hard work you put in the past few weeks, months, and years!
However, what if you didn't have to stay on the sofa till you felt like you were back to your regular self? What if you could still challenge your lower body while rehabbing the low back? Well, I am going to go over a few exercises that will allow you to do just that!
The first 3 moves I am demonstrating are moves that you can load somewhat heavily and challenge the lower body. You are going to want to stay away from moves where your torso leans forward to reduce what is called "shearing forces" on your spine. By keeping your torso upright we can limit the amount of stress on the lower back. This is why the Split Squat and Low Box Step Ups are excellent exercises to challenge the muscles in the lower half. It also stimulates the mind and can break up the monotony of regular old rehab. The Supine Hip Lift is also a good way to challenge the glues and hamstrings while keeping the back in a safe and neutral position.
Split Squats: Allows you to challenge the lower body while still keeping an upright torso.
DB Hip Bridge: A great way to load the posterior chain that doesn't also put tons of tension on the lower back like a deadlift would.
Low Box Step Ups: You can still load the lower body and keep it pretty safe due to the smaller range of motion.
Initially, we want to limit the amount of stress on the low back for the heavier loaded lifts. However, with time, we want to gradually and conservatively introduce stress and challenge the lower back. These are more rehab/prehab movements. All challenging the core, hip extension, flexion and opposite arm/leg coordination.
Bird Dog: This is a great way to coordinate and move opposite limbs while at the same time, challenging the lower back
Single Leg Hip Bridge: Works the posterior chain one leg at a time. It also drills the movement/stress and stability of the low back.
Hip Flexor March: Targets the hip flexors while incorporating core/trunk control. Hip Flexor Strength is just as important as flexibility!
Eventually, you'll be able to reintroduce lower body movements with more of an inclined torso, such as, goblet squats and kettlebell deadlifts. Then slowly, you'll be able to reintroduce trap bars, straight bar deadlifts and then squats back into your routine. The key here is patience people! Master one before you progress and move on to the other! Don't just train, train smart.
