Buzz
Saying 'my back hurts' is similar to saying 'my car is making a noise.' It could be serious, or it could be nothing, and only an expert can provide a definitive answer. If you’re dealing with lower back pain, you’re far from alone: Around 75% of us will experience it at some point in our lives, often without any clear reason.
While I can’t diagnose your back pain online, I can share common causes and general tips that might ease your discomfort.
Back pain doesn’t always signal an injury
Pain is often assumed to be a clear indicator that something in our body is harmed and needs attention. However, that isn't always the case. In fact, with back pain, approximately 90% of the time, there is no visible injury. This doesn't mean the pain isn't real—there may still be physical reasons that don't appear on x-rays or MRIs, alongside other contributing factors that influence how we experience pain.
For a long time, doctors and scientists thought of pain as a straightforward message sent from damaged parts of the body to the brain. Today, it's more accurate to say that pain is a complex perception formed in the brain, influenced by multiple factors we encounter. While tissue damage can be a cause, our experience of pain is heavily influenced by our expectations, fears, and other elements affecting both our mind and body.
You might feel pain more intensely when you're stressed or anxious about it. This heightens your stress, creating a cycle of worsening symptoms. Or perhaps you've visited a doctor about something that had you worried, only to learn that it's a minor issue, and you'll be okay. It's common to notice less pain afterward, even though nothing has physically changed.
Certainly, there are back issues that are physical and treatable, making it worthwhile to get checked to rule out serious conditions. However, if you only experience occasional back discomfort and your doctor confirms there's no significant problem, what are your options?
A strong back is generally a healthier one.
Exercise can be beneficial for those with lower back pain, as evidenced by a 2021 meta-analysis of trials ranging from strength training to Zumba, all of which have shown positive effects.
If you're dealing with pain daily, the initial step doesn't necessarily involve finding the 'perfect' exercises to address it. Instead, start by identifying activities that you can perform without causing additional pain, or at the very least, without making it worse. A physical therapist, particularly one with expertise in sports medicine or experience working with active individuals, can assist you in this process. (Some therapists prescribe overly simple exercises, particularly for older adults, and this is a recognized issue in the field.)
There’s still some debate about which type of exercise is most effective for preventing or treating back pain. Some physical therapists advocate for core training, arguing that strengthening deep core muscles, such as the transverse abdominis, is essential for protecting the back. This often means exercises like dead bugs and bird dogs, where you practice drawing your belly button toward your spine.
On the other hand, some experts believe that core muscles are only a minor factor and that strengthening the back muscles themselves should be the primary focus. This perspective tends to favor exercises with free weights, such as deadlifts, dumbbell rows, and lunges. When performed correctly, these exercises also engage your core—bracing your core is necessary to stabilize your spine during movements like deadlifts or squats, and that’s just as valid a form of core work as any yoga mat routine.
Actually, it's perfectly fine to have sore muscles.
It's natural to be cautious about protecting your back. After all, if you've heard a million times not to 'lift with your back,' you might fear that any discomfort after lifting or bending signals an injury.
However, your back has muscles too, and like those in your arms or legs, they can become fatigued or sore after heavy use. You wouldn't worry if your thighs were sore after a tough squat session or a race. Similarly, the muscles in your lower back can feel sore after a deadlift workout or even after a long day of standing or walking more than you're accustomed to.
Sometimes, people mistake this typical muscle soreness for an injury and panic that their deadlifts caused serious harm to their back. Before stressing out, try treating your back just as you would any other sore muscle. Apply gentle heat, take a walk, and consider foam rolling or getting a massage. The pain from sore muscles often improves with movement, and usually fades in a few days.
Here are some stretches and exercises that are beneficial for individuals experiencing back pain.
What exercises can help prevent back pain or possibly alleviate existing pain? It's always wise to consult with a professional to find the best approach for you, but here are some common strengthening and stretching exercises that are frequently recommended:
Core strengthening exercises
Bird dogs
Dead bugs
Planks
Side planks
Exercises for strengthening the back (using barbells, dumbbells, or kettlebells)
Deadlifts or Romanian deadlifts
Rack pulls or block pulls
Bent-over rows
Split squats or your preferred regular squat
Reverse hypers
Stretching exercises
Cat/cow stretch
Jefferson curls
Figure 4 stretch
Spinal twist
