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Strength Training for A Resilient Lower Back

Develop a stronger, more stable lower back to move past old injuries and minimize the risk of new ones

Low back pain can be a frustrating and limiting experience. As someone who suffered a bulged disc in 2020 and has worked with plenty of clients dealing with low back issues, I understand firsthand the challenges these injuries bring. One common issue is the reluctance to progress beyond corrective exercises, stemming from a fear of triggering flare-ups. Unfortunately, this caution often leaves people stuck in “rehab purgatory” far longer than necessary.

The reality is that minor aggravations can still occur, but building stronger muscles and more resilient tissues significantly increases their tolerance to stress. Imagine this: if you can deadlift 200 pounds, lifting a 50-pound box in your garage becomes far less likely to result in a back tweak.

Recovering from a lower-back injury involves rebuilding the tolerance of your muscles and tissues to handle load and movement—ideally becoming even stronger than before the injury. This process includes retraining your nervous system to support and stabilize the injured area, even when some low-level pain is present.

Every tissue has a threshold of load and movement it can handle. Injuries typically occur when this threshold is exceeded. By progressively strengthening your back and surrounding musculature, you can increase that threshold, reducing the likelihood of future injury.

Romanian Deadlifts
3-4 sets, 8-10 reps
Rest 60-90 seconds between sets. Equipment: barbell or dumbbells. With progressive loading these will target the posterior chain, building strength and endurance in your hamstrings, glutes, and erectors. Work towards a goal of being able to do 0.75x to 1.5x bodyweight based on your training experience.

Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with palms facing you.
Take a breath in and brace your core and engage your lats.
With soft knees hinge at the hips, pushing your glutes back while lowering the weight toward the ground.
Maintain a neutral spine and keep the weight close to your legs throughout the movement.
Once your torso is near parallel or you feel a deep stretch in your hamstrings, squeeze your glutes and drive your hips forward to return to the starting position while exhaling your air.

Pro Tip: A critical component of building a strong and resilient back is mastering proper breathing mechanics and creating intra-abdominal pressure. Proper breathing and bracing stabilize your spine during heavy lifts, acting like an internal weight belt to protect your lower back. Learning to breathe diaphragmatically and engage your core while lifting ensures optimal support for your spine under load, reducing the risk of injury.

DOWNWARD ROTATIONAL CHOP
2-3 sets, 10 per side
Rest 30-60 seconds between sets. Equipment: cable or band with a high anchor point.
Training the transverse plane strengthens your obliques and improves functional stability of your spine through different positions. You don’t need to load this heavy, but ensure you have the intention of your core being the primary mover while staying in control through the movement.

Attach a resistance band or cable to a high anchor point.
In a split stance and slight forward lean, with outside leg forward, grab the handle with both hands.
Rotate your torso diagonally downward, pulling the handle across your body and over your outside leg. Keep hands in line with your sternum to ensure ribcage movement.
Engage your core throughout the movement and avoid twisting at the knees or hips.
Slowly return to the starting position and repeat for the desired reps before switching sides.

Pro Tip: The gorilla press targets the shoulders, arms, and upper body. It’s important to maintain proper form throughout the exercise. Keep your core engaged, chest upright, and avoid arching your back as you press the dumbbell overhead. Start with lighter weights to master the movement before progressing to heavier weights.

HIGH TO LOW HALF-KNEEL CABLE PULLS
2-3 sets, 10 -12 per side
Rest 30-60 seconds between sets. Equipment: cable or band with a high anchor point.
Strengthening the lower portion of your lats through vertical pulls not only improves upper-body pulling strength, but also enhances spinal stability. Having strong lats aid in supporting your spine during heavy lifts and daily activities.

Set a cable machine at a high anchor point, and with one hand grab the handle and set up in a half-kneel position facing the cable machine directly. The leg on the pulling side will be down.
With the working arm fully extended towards the anchor point, you should have a very slight lean forward to line up the cable, your arm, and body.
Brace your core and engage your legs while pulling the handle towards your body by driving your elbow down towards your hip. Think about engaging your lats by having your shoulder stay down away from your ear.
Slowly return to the starting position, maintaining control throughout the movement.

Pro Tip: End the pull once your elbow is in line with your spine, do not have your elbow get behind your spine as this disengages the lats, and rolls the shoulder forward. If you can do 12 with good form increase the weight until you can only do 10 with at most one rep left in the tank.

ZERCHER MARCH
2-3 sets, 10-15 marches per leg, or 30-60 seconds per leg
Rest 60 seconds between sets. Equipment: straight bar, barbell, or racked kettlebells (alternative).
These are excellent for developing core and back endurance while teaching proper bracing and spinal alignment under load. Increase load and/or duration over time. Use a barbell pad to allow for a more comfortable loading.

Start by placing a barbell in the crook of your elbows, keep forearms vertical and elbows just slightly ahead of your ribs.
Stand tall with your feet hip-width apart, bracing your core and having your shoulders, ribs, and hips in alignment.
Brace your core and raise one leg to 90 degrees at the hip in a controlled manner, focusing on maintaining an upright posture and steady breathing.
Keep your marches slow and deliberate and avoid leaning backward or forward during the carry.
Perform for a set number of marches, or time. You can stay in place or march forward.

Photography by Graham Mckerrell