Home » Weight Lifting »
July 21st, 2016 | by Josue Cano, CSCS
The back is a very sensitive yet important area, not just for competitive reasons in our sport but also for daily living. It is estimated that 80% of Americans suffer from lower back pain, which is the second reason for doctor visits. A good friend says, “A strong back is a healthy back.” It’s hard to argue that since having a strong back protects your back from injury and can help you prevent injuries.
Why do people typically get lower back pain?
Lower back pain is a widespread issue that can stem from various factors. One common cause is poor posture, especially for those who spend long hours sitting at desks or using electronic devices. This can lead to muscle imbalances and strain on the spine. Also, improper lifting techniques during manual tasks or weightlifting can cause acute back muscle and ligament injuries. Sedentary lifestyles contribute to weakened core muscles essential for supporting the spine. Overweight individuals are also at higher risk due to the excess load on the lower back. Other factors include age-related degeneration of spinal discs, conditions like arthritis, and herniated discs. Stress can also manifest physically, causing muscle tension in the back. Ultimately, a combination of lifestyle choices, physical conditions, and injury history typically underlies the chronic lower back pain experienced by many individuals, emphasizing the importance of proper ergonomics, strengthening exercises, and awareness of body mechanics.
The lower back involves strengthening several systems, and I’ll show you how.
1. Posterior chain strength: This involves strengthening the back muscles, such as the glutes, hips, thighs, and upper back. The stronger these muscles are, the greater the support they will contribute to the integrity of your spine.
2. Anterior chain strength: Training the front of the body aids in supporting the low back. Muscles such as the quadriceps, chest, and shoulders help keep the back strong and stable.
3. Trunk strength (core): Trunk strength involves the muscles of the abdomen, serratus, and surrounding muscles that make up the center of the body.
Incorporating exercises that target the lower back muscles is essential for personal trainers when working with clients. Strengthening the lower back is crucial for promoting overall spinal health and stability, which helps prevent injuries. Many individuals suffer from lower back pain due to weak or imbalanced muscles, and targeted exercises can alleviate discomfort and enhance functional movement. A strong lower back also supports better posture, improving body mechanics during daily activities and workouts. By including lower back exercises, trainers can help clients develop core strength, improving performance in various sports and physical activities. Moreover, these exercises foster greater stability and balance, allowing for safer and more effective movement patterns. Personal trainers can also educate clients about the importance of a strong back, fostering a greater understanding of body mechanics. Focusing on the lower back ultimately empowers clients to achieve their fitness goals while promoting long-term health and injury prevention.
View Online Education – CLICK HERE.
Additional Reads
Josue Cano (Cap) holds the prestigious Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association (NSCA). He has been a competitive weightlifter and vegetarian/vegan for over 10 years. Some of his past achievements include being the 2013 record holder for the American Masters Clean and Jerk, winning the gold medal at the Cal State Games (77kg class), and winning the gold medal at the American Masters Championships (77kg class).