How to Prevent Back Pain with Strength Training | Hardworkout Magazine

Key takeaways

- Back pain rarely has a single cause: previous back problems, low physical activity, prolonged sitting, sleep, stress and large changes in training volume can all contribute.

- A complete back programme should combine pulling exercises such as pull-ups, lat pulldowns and rowing with hip-hinge work such as deadlifts and back extensions.

- Good lifting technique is about controlling the weight and the movement, not about keeping the spine completely straight in every exercise.

- After a long training break you should start with lighter weights than you used before the break and build back up gradually, rather than increasing several training variables at once.

- Mild back pain can usually be managed by reducing weight or sets and choosing exercises that do not worsen the symptoms, but severe or persistent pain, weakness, numbness or pain radiating down the leg should be assessed by a doctor.

Why does back pain affect both regular exercisers and inactive people?

Back pain is common and can occur in both individuals who exercise regularly and those who are less active. The back is used throughout much of the day, whether you are lifting weights, carrying shopping bags, sitting, walking, or bending down.

Strength training can contribute to a stronger back and make it easier to handle both heavy lifts and other physical activities.

How to build a stronger back

Back problems can have several causes and occur in both individuals who exercise regularly and those who are less active.

Strength training can contribute to a stronger back and better physical capacity.

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The back extensors, latissimus dorsi, trapezius, and rhomboideus have different functions and should be trained through various movements.

Pull-ups, lat pulldowns, and various rowing exercises are good exercises for the upper and middle parts of the back.

Deadlifts and back extensions train the back extensors along with the glutes and hamstrings.

Gradually increase weights, repetitions, and the number of sets, especially after a longer training break.

Good technique is about having control over the weight and movement, not about keeping the back completely straight in all exercises.

For mild back pain, training can often be adjusted, while severe or persistent pain should be investigated further.

Back problems have several causes

Back pain can rarely be attributed to a single cause.

Previous back problems, low physical activity, prolonged sitting, sleep, stress, and how physically demanding daily life is can all play a role. In individuals who strength train, significant changes in training volume can also be a factor.

If you have had a long training break, increase weights significantly in a short time, or add more heavy sessions, the difference between what the body is used to and the training you are doing can become large.

Regular activity and a gradual buildup of training give the body time to adapt.

Which back muscles do you need to train?

The back consists of several muscles with different functions. The most important muscles and muscle groups are:

- Back extensors (erector spinae) consist of several muscles that run along the back of the spine. They help to extend and stabilize the back and are particularly active in exercises like deadlifts and back extensions.

- Latissimus dorsi is the large, broad back muscle that pulls the upper arm down and backward. It is trained through pull-ups, lat pulldowns, and various rowing exercises.

- Trapezius covers large parts of the upper and middle back and helps to move and stabilize the shoulder blades.

- Rhomboideus lies between the shoulder blades and helps to pull the shoulder blades inward toward the spine.

The abdominal muscles, glutes, and muscles around the hips also help to stabilize the body when lifting and carrying heavy objects.


Good exercises for the back

A good training program should include exercises that train the upper and lower parts of the back and provide different types of pulls and movements.

- Pull-ups: Primarily train the latissimus dorsi, biceps, and several muscles around the shoulder blades. The exercise can be made easier with bands or heavier by adding extra weight to the body.

- Lat pulldowns: Train many of the same muscles as pull-ups but make it easier to adjust resistance and gradually increase weight.

- Barbell rowing: Trains the latissimus dorsi, trapezius, rhomboideus, and rear shoulder. The back extensors must also keep the upper body stable while pulling the barbell toward the body.

- Seated cable rowing: Trains the upper and middle parts of the back but places less demand on the lower back than barbell rowing.

- One-arm dumbbell rowing: Trains each side of the back separately. By supporting the other hand on a bench, there is less demand on the lower back than with barbell rowing.

- Deadlifts: Train the back extensors along with the glutes and hamstrings. The back extensors help keep the spine stable, while the movement primarily occurs at the hips and knees.

- Back extensions: Train the back extensors, glutes, and hamstrings. Start with your body weight and gradually increase resistance by holding a weight plate or dumbbell in front of your body.

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How fast should you increase weights and sets?

To get stronger, the training must eventually become more demanding, but the body needs time to adapt to the increase.

You can increase the weight, do more repetitions, or add an extra set as you get stronger. Avoid increasing several aspects of the training significantly at the same time. For example, if you go from three to four strength sessions a week, you do not need to significantly increase the weights in deadlifts and other demanding back exercises at the same time.

After a longer training break, you should start with lighter weights than you used before the break and gradually build back up.

Does good technique mean keeping your back completely straight?

Good technique does not mean that the back must be kept completely straight or in exactly the same position in all exercises.

The spine can bend, stretch, and rotate, and some movement during strength training is normal. However, when the weights become heavy, you should still be able to control the movement.

In deadlifts, the bar should be kept close to the body, while the hips and knees contribute to the lift. In barbell rowing, you should be able to keep the upper body relatively stable without using much momentum to lift the bar.

If the execution changes significantly when the weight increases, you should reduce the weight.

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When should back pain be examined by a doctor?

Back pain during or after strength training does not necessarily mean that you have to stop training.

With minor discomfort, you can reduce the weights or number of sets and temporarily choose exercises that do not worsen the pain. When your back feels better, you can gradually return to your regular training.

Severe or persistent back pain should be examined further. Consult a doctor or other qualified healthcare professional if you also experience significant weakness, numbness, or pain that radiates down the leg.


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