The Best Approach for Lower Back Strength Training
Strength training can be tough on our lower backs. When we lift heavy weights, we often put a lot of strain on our lower back muscles, especially when they get tired.
To keep our lower backs healthy, it’s crucial to warm up our core muscles and focus on maintaining good form, according to corrective exercise expert Tatiana Lampa, the founder of Training with T. By establishing a strong foundation, you can enjoy the benefits of strength training while reducing the risk of injury. In a recent segment of Well+Good’s Trainer of the Month Club, Lampa leads a 20-minute strength workout packed with valuable tips to ensure that every exercise is both safe and effective.
Lampa highly recommends bent-over rows as an excellent exercise for developing strength. This exercise involves standing, leaning forward, pushing your hips back, and lifting the weights by bending your elbows. However, improper form can strain your lower back. The key is to maintain a neutral spine position. “I keep my gaze at the top of the mat without straining my neck to maintain that neutral spine throughout,” explains Lampa.
For standing strength exercises, Lampa suggests leaning slightly more forward over your toes to engage your muscles better. This adjustment, according to Lampa, can lead to an immediate difference in how you feel.
During dead bugs—a core exercise where you move your opposite arm and leg away from each other while lying down—Lampa advises keeping your core stable and pressing your spine against the mat. If your spine lifts, Lampa suggests modifying the move by tapping your heel to the floor with a bent knee instead of extending your leg out.
The workout progresses with squats to overhead presses, deadlifts, and pushups. Although these exercises may seem challenging, Lampa provides modifications to help maintain proper form and protect your lower back—and the rest of your body. Don’t hesitate to make modifications as needed; it will enhance your strength for handling heavier weights and mastering your upcoming workouts. Watch the video to begin.
