Fight Back Against Back Pain

Back pain is one of the most common challenges many of us face, but the good news is that there are simple, effective exercises that can help you strengthen your body and manage discomfort. In this post, we’ll share three key movements designed to build strength, improve stability, and get you back to doing the things you love. Jeff Musgrave, doctor of physical therapy and co-founder of StrongerLife will walk you the process. One of our amazing members, Sue, wlll demonstrate.

Deadlifts for Back & Leg Strength

This exercise is a powerhouse for building strength in your back and legs. Here’s how to do it:

• Grab a pair of weights and lower them to about mid-chin level.

• Drive through your feet to stand up tall, squeezing your glutes at the top.

• Repeat for 3 to 5 sets of 5 repetitions with a weight that feels moderately heavy.

Pro Tip: If the movement feels uncomfortable, reduce the range of motion or lighten the weight.

Loaded March or Carries for Core & Balance

A moving plank variation, this exercise targets your core and and as a bonus improves balance:

• Tighten your core as if bracing for a punch and squeeze your armpits.

• With weights in hand, march in place.

• To take it up a notch, walk forward and backward for 50 to 100 feet.

Goal: Use weights that are challenging but manageable and aim for 50 to 100 steps or 50 to 100 feet.

Core Holds or Plank for Stability

Core strength is vital for supporting your spine and managing back pain. Here’s a simple option:

• Sit in a chair with your feet together, squeeze your knees and glutes, tighten your tummy, and breathe steadily.

• Hold for 15 to 30 seconds and repeat for 3 to 5 rounds.

Progression: As you get stronger, move to the floor for added difficulty.

Wrapping It Up

To recap:

• Perform 5 reps of deadlifts, 50 to 100 feet of loaded marches, and 15 to 30 seconds of core holds.

• Aim for 3 to 5 sets of each exercise, adjusting the weight or range of motion as needed.

With consistency, these exercises can help you build the strength you need to reduce back pain and live a more active, pain-free life. Let’s get moving!

Want to Learn More?

If this message resonates with you, we invite you to watch the short clip here, #29 Top 3 Tips for Low Back Pain for simple exercises you can do to build strength, ease discomfort, and help you move better. 🙌

Ready to take the next step? Join our Stronger Life community in Lexington, KY! Give us a call at 859-334-0780, email us at info@strongerlifehq.com, or “schedule a call” below. We’re located at 163 Old Todds Rd., Suite 115, Lexington, KY 40509—stop by anytime and start living a stronger, fuller life with us!