Are you suffering from chronic lower back pain (>12 weeks)? If so, then this post is one you do not want to miss out on. 

Lower back pain can be very frustrating, especially if it has been lingering for a while. Although our first instinct would probably tell us to rest and avoid movements with our lower back when we experience pain, however this would likely do more harm than good. Exercise therapy, specifically strength training, has been found to be very effective in improving chronic low back pain condition (Owen et al., 2019).

In fact, a recent research study by Tataryn et al., (2021) showed that a progressive strength training program targeting the posterior chain (upper back, lower back, glutes & hamstrings) is very effective in improving pain, disability and muscular strength for people with chronic low back pain. Even when compared to a general exercise program (walking program & general resistance training), the progressive posterior chain training program showed significantly better outcomes.

Here are some exercises that you can try to perform at home/gym:

1. Glute bridges – targeting the glutes (2 sets of 10-12 reps)

2. Banded rows using resistance band – targeting the upper back (2 sets of 10-12 reps)

3. Bird dog – targeting the glutes, hamstrings, lower and upper back (2 sets of 8-10 reps/side)

These exercises can be performed 3x/week to begin with. Each week, you can try to increase the number of reps, weight, sets, or frequency (days/week); depending on how well the body is adapting. We want to challenge the body a bit more each week, so that the body becomes stronger and able to tolerate more load. 

Let us know if these exercises have been helpful in the comment section below. If not, feel free to contact us anytime and make a booking with one of our physios to tailor a specific treatment program for you.

By James, student at Exercise Thought.
Reference:

Owen, P. J., Miller, C. T., Mundell, N. L., Verswijveren, S. J., Tagliaferri, S. D., Brisby, H., Bowe, S. J., & Belavy, D. L. (2019). Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis. British Journal of Sports Medicine, 54(21), 1279-1287.

Tataryn, N., Simas, V., Catterall, T., Furness, J., & Keogh, J. W. (2021). Posterior-chain resistance training compared to general exercise and walking programmes for the treatment of chronic low back pain in the general population: A systematic review and meta-analysis. Sports Medicine - Open, 7(1). https://doi.org/10.1186/s40798-021-00306-w