Spine can be separated into 3 segments, lumbar, thoracic, and cervicle. In this article, I will be sharing the exercises that you can use to restore the lumbar, or lower back, function and strengthen.
Freeing Lower Back
As much as we want to get right into strength exercise, without freeing the lower back from inflammation and stiffness, you are asking for more trouble. It is vital to free the lower back by reducing disc inflammation and loosen up the tight muscles that are causing the stress to the spine.
Majority of the time, lower back pain or stiffness is due to the tightness of the muscles that are surrounding the lower back and it is usually imbalanced. What I mean by imbalanced is one side of muscle can be tighter than the other. For example, there is a muscle called psoas muscle that is originated from lower portion of the spine and attached to top portion of thigh bone called femur.
Psoas Smash (Video 1)
When psoas muscle is tight, the femur will be pulling on spine which may cause friction and irritate the disc. However, just by stretching will not help because it is already tight. So before stretching the psoas, you will need to massage the psoas. Video 1 shows exercise that use ball and kettlebell to massage the psoas muscles. Way to this muscle is first lie down facing up with one knee up and identify your navel. From there, move your finger inch to the side and then inch to the bottom. Then place the ball (baseball, lacrosse ball, tennis ball) to the spot and place the weight (10-20lb) on top of the ball. Move your leg in and out so you can massage the psoas muscles. This probably will feel uncomfortable.
Psoas stretch (Video 2)
After massaging your psoas muscle for 1-2 minutes, now we are ready to stretch the muscle. To stretch your psoas, place one knee on cushion or padding then place the opposite leg in front. Rather than just moving your hip front and back, have the image of pointing the navel towards the ceiling. Hold the position for about a minute then work on other side. Take your time with the stretch.
Another muscles that may require some work is Quadratus lumborum or QL muscles. This muscle is originated from top of the hip bone called iliac crest and attached to bottom portion of the rib. Main action of this muscle is to flex the torso to the side but it is also important muscle to stabilize the spine, especially in lower back region.
When sitting for extended period of time, even when you are working on keeping the posture straight, lower back will flex forward. When this happens QL muscle also shortens and may become tighter. With psoas muscles and QL muscles being tight, load on the lower back is huge. This becomes worst with long distance driving because of vibration of the engine. Load on the spine can go up by 3 times the body weight.
Foam Rolling Bridge (Video 3)
One way to reset the QL muscle is foam rolling bridge. Place the foam roller, pillow, or rolled up blanket at lower back and then lean back. Simple as it looks, it may surprise with how challenging this may be. Take your time and breathe as you go through this process.
Non-Negotiable Activation Work
After loosening up those muscles, you will need to teach your body how to engage those muscles properly. These type of exercises must be simple and preferred to be isometric based exercise. Muscles that you should be focusing on engaging are abdomen, glutes and use psoas and QL muscles as supporting muscles.
Plank (Video 4)
Although it is such a simple exercise, plank is one of the most important exercise to teach the "core" muscles to work properly. It is not just getting into push up like form and hold for 1 minutes. When done right, sustaining plank for 20 seconds can be challenging. Plank form can be vary based on how you like to position yourself. You can do straight arm version or forearm version. Most important part is to get in to straight position where, ear, shoulder, hip and ankle is in straight line. In this position, you will engage your abdomen and glutes hard to the point the body starts to shake after 10-20 seconds. If the lower back starts to ache, you will need to stiffen the abdomen more.
Side Plank (Video 5)
Typically, this is the hardest one for many. Benefit of side plank is to be able to work on side abdomen, or obliques, and QL muscles at the same time and easy to experience how it feels like. You will lay on the side and brace yourself with your arm and leg. Important part is to get the posture straight. Another important things is to support the spine with the muscles that are at the bottom. In case of this video, that would be my left side. Start off with 10 seconds then work your way up to 30 seconds.
Farmer's Carry (Video 6)
Farmer's carry or loaded carry is great way to teach you core how to work while you are walking or in upright position. All you need to do is carry a pair of weights, kettlebell or dumbbells, and walk. Things to pay attention is to keep the posture upright with shoulder pulled back. The posture should not be swayed because of the weight. Start off with 10lb on each side for 30 yards then work up to 50 yards. If you are into international traveling you want to get comfortable with carrying 25lb on each side, because carry on item limit is usually at 22lb.
Strengthen The Lower Back
Deadlift (Video 7)
Deadlift, though frequently spoken negatively, it is very important skill to be learned and improved on and it is also a great way to strengthen the lower back. Most challenging part for the most is the skill called hinging where hip is pushed back as you lean forward. By doing so, instead of using the lower back, you will be able to use your glutes as the main source of movement and strength.
Start without using any weights and practice the hinge movement. You may want to use mirror to check your form. Once you get comfortable with the movement then start utilizing objects such as kettlebells, dumbbells and so on.
Place the object as close to you as you can. Farther the object is more strain you can get in your lower back. As you bend over to reach for the object, keep the spine neutral at all time and use you glutes by pushing it back. As you lift, use the legs to do the work and not the upper back. Have an image of standing up from the hinged position. Well executed deadlift should be felt more in hamstring and glutes, but not in the lower back.
Strive for being able to lift at least 50lb without any lower back issues.
Squats (Video 8)
Great exercise to teach your spine to stay steady while carrying the object. Video is back squat, however, there are so many different variations of squat available. I will recommend starting with a goblet squats and work on depth of the squat. A lot of time, trainers may say it is ok not to squat deep, but for efficient functioning, you should strive for squatting deep before increasing the weight. Majority of my clients are required to squat below their knee line before we can increase the weight unless they have genuine knee issues. Throughout the exercise spine must stay neutral regardless of the weight.
With combination of freeing the lower back, activation of core muscle, then strength the spine with loaded exercises, will gradually improve the lower back condition. Of course, the entire process until you feel comfortable with your lower back health may take time but much more effective than just going through pain management.
One rule is, although all the exercises listed above are excellent, if you are experiencing tingling sensation down your leg you will need to avoid the exercise until you feel comfortable doing them. Once your discs and muscles recovers, your back will be able to handle the exercise again.
Part 4 of this series will cover thoracic or mid back portion of the spine.
Kota Shimada
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