The best exercise
for lower back pain
There is generally no such thing as a perfect exercise for everyone. Exercise selection depends upon current capacity and future goals, as well as other factors such as mobility and stability.
However, no matter what your goals are, there is one exercise that transcends the simple notion of exercise, and becomes a fundamental movement pattern necessary for living a healthy life.
That movement/exercise is the deadlift.
Given that the major cause of most low back pain is incorrect lifting mechanics, reinforcing correct movement patterns through exercise is a foundational concept in effective low back rehabilitation.
The deadlift has a reputation amongst uninformed health professionals for injury, but that’s because they don’t know how to coach the lift. Performed properly, the deadlift is as safe as any other exercise, but with benefits no other exercise can offer.
The deadlift is a movement pattern that can be adapted to anyone.
A kettlebell, perhaps off a block, is the perfect tool to begin to learn the hip hinging pattern under load. It may be all most people ever need. Variations might include a wide stance sumo-style deadlift pattern.
The deadlift, in whatever form, truly is the best exercise for lower back pain. Not only does it reinforce correct movement patterns, it helps develop correct motor patterns, strength in the glutes and posterior spinal musculuture, is an excellent core exercise, and also works the hamstrings and quads.
It really is the complete exercise.
Variations of the deadlift pattern using kettlebells include an offset or B stance deadlift, or a Romanian style deadlift.
It’s important in rehabilitation to choose the right tool at the right time for the right reason. Some people may never have any need to perform an offset style deadlift. For others, it may be a key to complete rehabilitation.
The barbell deadlift is the ultimate exercise/movement pattern given the increase in weight that can be used. It’s important if deadlifting with a barbell to ascertain whether you have the mobility to perform the exercise in this style.
Variations could be a sumo deadlift, deadlifting from a rack of block, or using a trap bar, all of which are excellent options.
There is a version of the deadlift suited for everyone. Sumo variations tend to focus more on the gluteals, while the standard method emphasises more lumbar involvement. The difference is somewhat minor, and will also depend upon body shape and proportion.
Back pain isn’t for life – unless you want it to be.
related articles
Does lifting technique matter? Yes. However, depending upon the object, individual mobility and strength, there are several methods to safely lift things from the floor or ground that minimize stress on the lumbar spine.
Does posture matter? Generally, yes. Poor posture - however that is defined - leads to a gradual deterioration in the quality of the lumbar spine tissues, which lowers their failure threshold.
Weak gluteal function may be a contributing factor to your lower back pain. Why? The reason is actually simple. If our glutes are weak, then the lumbar spine has to compensate to extend the hip.
Generally, there is no such thing as one best exercise. Exercise selection is based on current capacity and overall goals. But if there was just one exercise people should master...
