Total-body strength training is essential to building strong lower back muscles and preventing lower back injury. KBNI provides options for strength training programs and techniques to build stronger backs.

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.

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Sample Strength Training Program

  • Monday
  • Wednesday
  • Friday

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

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For more information on the benefits of Strength Training or for a consultation at the Kraus Back and Neck Institute please call:

281.44.NEURO (281.446.3876)