Back pain can be a persistent challenge, impacting daily life and overall well-being. Incorporating targeted strength exercises into your routine can offer a powerful solution for relief and improved spinal health. In this blog post, we’ll explore the effectiveness of three key strength exercises—deadlifts, squats, and Pallof press—in addressing back pain and promoting a strong, resilient back.
Deadlifts
Deadlifts, when executed with proper form, are a powerhouse exercise for strengthening the entire back, including the lower back. Often given a bad reputation when relating to back pain, they can on occasion cause injury, however it’s important to remember that they are extremely beneficial for strengthening muscles responsible for back pain and with proper load and technique, are extremely safe to perform. This compound movement engages various muscle groups, such as the erector spinae, glutes, and hamstrings, promoting overall spinal stability. There are a number of different styles of deadlifting you can complete: a kettlebell or dumbbell deadlift, a traditional barbell deadlift or a trapbar deadlift are the most common. We’ve highlighted the trapbar deadlift, as it’s used most commonly for people with lower back pain: it’s gentler on the lumbar spine, as it works the quads and glutes a little more than a barbell deadlift.
Squats
Squats are a versatile and effective exercise that targets the muscles in the lower back, hips, and thighs. This compound movement not only strengthens the back but also promotes better posture and stability. To perform squats, stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, and then return to the starting position. It’s a good idea to progress the complexity of your squatting exercises: starting from bodyweight, progressing to a goblet squat (with weight) before finally attempting a barbell back squat. Remember to increase your loads throughout your squats slowly: weight increases that are too large can be dangerous. Squats engage the core and lower back muscles, fostering a robust foundation for spinal health and reducing the risk of back pain.
Pallof Press
Core exercises are extremely important to incorporate into a strength- based routine targeted at reducing back pain. While there are literally hundreds of core exercises available to assist in reducing back pain, we’ve chosen to highlight the pallof press for a number of reasons: it’s done in a standing position, can be completed anywhere and rarely flares up back pain.
The Pallof press is a targeted core exercise that enhances stability and mitigates the risk of back pain. This anti-rotational movement challenges the core muscles, including those around the spine, promoting strength and reducing the likelihood of back pain.
Using a cable machine or resistance band, stand perpendicular to the anchor point, grab the handle with both hands, and extend your arms straight in front of you. Resist the pull of the band as you rotate away from the anchor, then return to the starting position.
For individuals seeking effective relief from back pain, incorporating deadlifts, squats, and the Pallof press into a regular exercise routine can be a game-changer. As always, it’s crucial to approach these exercises with caution, focusing on proper form, and seeking guidance from healthcare professionals such as exercise physiologists and physiotherapists, especially if pre-existing back issues are a concern. By embracing the strength-building benefits of deadlifts, squats, and the Pallof press, you can fortify your back, improve spinal health, and embark on a journey toward lasting pain relief and resilience.
