Strength Training

Exercises For Lower Back Pain Prevention and Treatment

In order to strengthen the back, you must strengthen the rest of the body. While there are exercises to work the back, to do these without strengthening the rest of the body is pointless.

Sometimes lower back pain is caused by reasons other than your lower back. Weak abdominal or weak hamstrings can also cause low back problems. Weak trapezoids may cause low back problems by causing the shoulders to slouch, giving way to poor posture and added stress to the lower back. We recommend a total body workout with an extra emphasis on problem areas.

Weight training, strength training, and body building all describe the building of muscle through resistance straining. After a strength-training workout, the muscles have an engorged feeling for a short time. While this feeling subsides within several hours, if done on a regular basis, the feeling starts to become permanent. Within three weeks of regular strength training, one notices a difference in tone, and within two months, a difference in size.

Depending on the number of repetitions and the amount of weight lifted, you can train for strength, size, or tone. Free weights or machines can be used.

Generally, if you want to build size, lift weights for 8 to 12 repetitions. For building strength, the range is 3 to 8 repetitions.

A typical workout schedule for someone with lower back pain includes:

• 3 strength training workouts per week
• 2-3 days of cardiovascular exercise per week

Remember to include a Warm Up and Stretching before every workout.

See below for a Sample Strength Training Program for Lower Back Pain Prevention and Treatment.

REMINDER: Consult your physician before beginning any exercise program. If pain develops, stop immediately and notify your physician.

Sample Strength Training Program

Monday

• Chest – 2-3 sets each; 12-15 repetitions
  -Hammer Incline Press
  -Pec Deck Machine
• Back – 2-3 sets each; 12-15 repetitions
  -Hammer Low Row Machine
  -Hammer High Row Machine
• Biceps – 2-3 sets each; 12-15 repetitions
  -Seated Dumbell Curls
• Triceps – 2-3 sets each; 12-15 repetitions
  -Dumbbell Tricep Kickbacks
• Abs - 2-3 sets each; 12-15 repetitions
  -Abdominal crunches on the floor (2-3 sets, 10 - 25 repetitions)
• Stretching
  -Back stretches on floor

Wednesday

• Legs – 2-3 sets each; 12-15 repetitions
  -Leg Extensions
  -Seated Leg Curl
  -Body Weight Squats
  -Seated Calve Raise
• Shoulders – 2-3 sets each; 12-15 repetitions
  -Seated Lateral Raise
  -Reverse Machine Fly
• Abs - 2-3 sets each; 12-15 repetitions
  -Abdominals on the floor (2-3 sets; 10 - 25 repetitions)
• Stretching
  -Back stretches on floor

Friday

• Chest - 2-3 sets each; 12-15 repetitions
  -Pec Deck Machine
• Back - 2-3 sets each; 12-15 repetitions
  -Hammer Low Row Machine
• Shoulders - 2-3 sets each; 12-15 repetitions
  -Seated Front Raises
• Biceps - 2-3 sets each; 12-15 repetitions
  -Preacher Curl Machine
• Triceps - 2-3 sets each; 12-15 repetitions
  -Tricep Rope Pushdown
• Legs - 2-3 sets each; 12-15 repetitions
  -Leg Extensions
• Abs - 2-3 sets each; 12-15 repetitions
  -Abdominals on the floor (2-3 sets; 10 - 25 repetitions)
• Stretching
  -Back stretches on floor