Strength Training for Lower Back Pain

This article was written by Vincent Capobianco, BSc.

Vincent is a graduate of the Kinesiology program at York University, and clinical volunteer at Iron 97.

Lower back pain is one of the most common physical issues that people face. According to research conducted by the WHO, up to 80% of people will experience lower back pain at some point in their lives, with a majority noticing symptoms by the age of 50. While this can sound discouraging, the good news is that most lower back pain can be treated and prevented through rehab. With proper strength training, the lower back can become stronger and more resilient to load, making it far less likely to flare up during daily life or exercise.

World Health Organization (WHO): https://www.who.int/news-room/fact-sheets/detail/low-back-pain

Common Causes of Lower Back Pain

Everyone is different, and their lower back pain can arise due to many different factors. Most of the time it slowly develops based on how we move, exercise, and live.

1. Deconditioning of Back Muscles:

The back muscles that support the spine will become weakened if they are not used. A weaker posterior chain may have a tougher time dealing with everyday strains and can cause injury.

2. Too Much, Too Soon:

Sudden surges in activity such as picking up a child or shoveling snow can overwhelm un-prepared tissues and result in low back irritation.

3. Long-held Postures:

Too much time spent sitting down or in the same position decreases movement variability. This can cause stiffness in the lower back.

4. Core Weakness:

The core is a group of muscles that includes the abdominals, obliques, lower back, and diaphragm that work together to stabilize the spine and transfer force between muscle groups within the body. When the core muscles aren’t performing their role to stabilize effectively, the lower back often compensates, leading to stiffness, overuse, and muscle strain.

5. Restrictions in Adjacent Joints:

Weakness or stiffness in the hip joints and thoracic spine can force the lower back to compensate by taking on more than it should. Over time, this extra strain can lead to tightness, irritation, and lower back pain.

Why Strength Training Works

The lower back is designed to handle a load, and just like other muscles and body tissues, it will grow and develop when a sufficient force is applied to it consistently. Strength training helps to achieve development through a progressive load applied to the muscles of the back, hips and core regions. Strengthening of the posterior chain muscles helps to distribute the force exerted on the body and increase load tolerance to prevent strain on the lower back.

Key Exercises for Lower Back Pain

At Iron 97, we focus on exercises that directly strengthen the back while reinforcing the hips and core, the muscles that protect it.

Deadlifts

If you had to choose one exercise to combat lower back pain, it would be the deadlift.

What it trains: Lower back muscles, glutes, hamstrings, core, and upper back muscles.

Why it helps: Deadlifts allow for the progressive loading of the back, helping it tolerate stress rather than avoiding it. The core and lower back muscles must work extremely hard to stabilize the spine during every rep which helps strengthen its control. Unlike many other exercises, deadlifts allow for significantly higher loading and a more horizontal torso angle, placing greater demand on the spinal stabilizers and improving the back’s ability to resist stress under real-world lifting conditions.

Effective form: Neutral spine with slight back extension, chest out, core set before lift, bar very close to body, and move through the hips. Load is increased as technique improves.

Hips and Glutes - Squats

Squats strengthen your hips and glutes which play an important role in protecting your lower back.

What it trains: Glutes, hip adductors, quads, hamstrings, core, and lower back muscles.

Why it helps: Squats target the hips and keeps the core and lower back muscles engaged to transfer force from the legs and hips to the bar. When the muscles of your lower body are strengthened, your lower back muscles don’t have to compensate as much, reducing your risk of injury or discomfort.

Effective Form: Balance through the mid-foot, engage the core, sit back and down, maintain controlled depth to achieve full tension in the movement.

See this article to read more on the form of the squat.

Core Training – Quad Planks, Chin ups

Core exercises are a lot more important than people think. They’re not only used to build a six pack!

What it trains: Deep trunk stabilizers, helping to support the body when faced with large loads to reduce strain on your other muscles such as the lower back.

Why it helps: Exercises such as chin-ups while stabilizing with the core muscles, as well as quad planks, and pressing movements (specifically overhead), help to teach your core and lower back muscles to function together with the upper body. This reduces unwanted motion in the spine and prevents added strain on your lower back.

Effective Form: Training your core requires engaging the muscles of your midsection so they can stabilize your body, avoid arching or collapsing your trunk.

The Goal and How Iron 97 Applies It

Strength training to address lower back pain isn't just about pain relief. At Iron 97, we progressively expose the body to load, build strong movement patterns, and teach clients how to lift with confidence. This approach creates a back that's prepared for real life, not protected from it.

Lower back pain does not mean you should stop moving, instead it means that you start training smarter. Being proactive and preventative pays off. Yes, a strong and pain-free back is achievable, and the ability to move without fear is one of the most valuable assets you may ever have.