I cannot diagnose your back pain over the internet. That said, I can tell you about common reasons for back pain, and provide general strategies that can help you feel less achy.
Doctors and scientists used to think of pain as a simple signal sent from damaged body parts to the brain. It’s now considered more accurate to say that pain is a perception created in the brain in response to a variety of things we experience. Tissue damage can be one of them, but our experience of pain is also shaped by our expectations, our fears, and other things going on in our brain and body.
Obviously, there are back problems that are physical and fixable, so it’s definitely worth getting checked out to rule out serious issues. But if you just have an achy back sometimes and your doctor says nothing is seriously wrong, what can you do?
A strong back tends to be a healthier back
If you’re dealing with pain on a daily basis, the first step doesn’t have to be finding the “best” exercises to deal with it. Instead, focus your efforts on finding something you can do without experiencing pain, or at least without increasing your pain. A physical therapist can help guide you through this process, especially one who specializes in sports medicine or who has experience working with active people. (Some physical therapists prescribe exercises that are too easy to be effective, especially to older adults; this is a recognized problem in the industry.)
Another school of thought holds that core muscles are only a small part of the picture, and that strengthening your back muscles themselves should be the focus of training. This approach is more likely to favor work with free weights, like deadlifts, dumbbell rows, and lunges. Done correctly, these moves also work your core; you need to brace your core to stabilize your spine for a deadlift or squat, and that’s as legitimate a type of core work as anything you do on a yoga mat.
But there are muscles in your back, and they can get fatigued or sore when you use them a lot—just like the muscles in your arms or legs. You wouldn’t be surprised or worried if you had sore thighs after a heavy squat day or after running a race. The muscles in your lower back can feel sore after your deadlift day at the gym, or even after a long day of standing and walking more than you’re used to.
Stretches and exercises that are good for people with back pain
What exercises can you do to potentially prevent back pain and possibly manage back pain you already have? Again, it’s best to check with a professional to be sure of what makes the most sense for you, but here are some strengthening and stretching exercises that are often recommended:
Dead bugs
Side planks
Back-strengthening exercises (with barbells, dumbbells, or kettlebells)
Rack pulls or block pulls
Split squats or your favorite regular squat
Stretches
Cat/cow
Figure 4 stretch
Lying hamstring stretch
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