Low back pain is one of the biggest causes of disability in North America, so it’s no surprise people are looking for the secret to help them avoid back pain and the disability that comes with it. As a physiotherapist, I see many patients that come into the clinic with low back pain and I’ve found that the best way to prevent it is by strengthening the low back muscles.
Think of it this way, the stronger you make the muscles that surround your spine, the less likely you are to pull your back out lifting something heavy off the floor. When you strengthen a muscle through specific exercises, you increase its ability to tolerate load (ex: lifting heavy boxes to help a friend move houses).
Below are my favourite exercises to give to people looking to strengthen their backs to avoid injury or to add a bit of muscle definition.
Deadlifts have gotten a bad reputation over the years, but I can assure you that when this exercise is done properly, you’ll reap all the benefits it has to offer which including strengthening your lower back, hamstring, and get core workout all in one. There are many different forms of deadlifts. You can use either a set of dumbbells, a kettlebell or a barbell to complete this exercise.
Make sure to seek out the advice from a personal trainer or physiotherapist to ensure you’re completing this exercise correctly to help strengthen your back and avoid injury.