The untold secrets of chronic low back pain
And the program we like to address it
In a recent post about acute (new) low back pain, I mentioned that chronic back pain is NOT a medical condition. You can read about that below.
And stick around and I’ll link our Hip and Low Back Protocol that’s included for our paid subs. I’ll also discuss why we developed it in the first place.
If you recall, a MEDICAL condition requires MEDICAL intervention
imaging
drugs
surgery
Back pain, without any of the red flags listed in this post (LINK), however painful, most of the time doesn’t require medical intervention.
What’s the best way to manage CHRONIC back pain?
I like to focus on
mobility
low back strength ENDURANCE
low back and hip strength
Mobility
This is usually the hips, as well as upper back. If you are stiff there, the low back ends up moving TOO much. The lumbar spine is not made to move that much.
It still has to move some, mostly flexion and extension, SOME sideways movement, but that mostly comes from the hips and upper back.
Low back strength endurance
You don’t have to be THAT strong for normal, every day life. Most of life requires you to be in positions for a long time
folding laundry
changing a tire
playing with kids on the ground
Having a relatively heavy deadlift is great, but you could probably endure 99.99% of life’s challenges successfully having a 250# deadlift plus some endurance versus having a 500# deadlift.
Hip and low back Strength
The BEST way to strengthen the low back and hips is through direct work. Compound movements are great for “total” strength, but the low back is usually the weakest link.
It’s easy for people to just “power” through the movement with their strongest parts - usually the legs, and successful “complete” the lift, but that comes at a cost. So the back is working at 110% while the legs work at 80% (combined)
The back will need LONGER to recover after this session, if it recovers at all.
Don’t read this as me being against compound movements, I do them all the time. Just be aware the hidden costs, especially when dealing with low back pain. And be sure to be on an intelligent program when doing them.
Stimulate, don’t annihilate.
The best “back pain” programs focus on general strength
Pushing your back to the max all the time, over time, will catch up with you. This is true for any body part. Don’t be afraid to take an extra rest day.
It can work. Until it doesn’t.
Our back pain program is a back strength program. I like to start people here when they have any lower body strength needs.
I’m not going to make you a powerlifter, but I don’t think you guys want to be one?