Lifting with Back Pain
Disclaimer: We are not doctors. This advice is for general mechanical back pain, not acute trauma. Consult a professional.
"I tweaked my back. I guess I can't squat anymore." This attitude kills more gains than anything else.
The old advice was "Bed Rest." The new science says "Motion is Lotion."
The Mechanic's Problem: Hinging vs. Rounding
90% of lifting back pain comes from one error: Moving from the Spine instead of the Hips.
| Movement | What Happens | The Verdict |
|---|---|---|
| Hip Hinge (Good) | The spine stays neutral (stiff). The ball-and-socket joint of the hip rotates. | Safe. Powerful. Glutes and Hamstrings do the work. |
| Lumbar Flexion (Bad) | The spine bends forward like a fishing rod. | Dangerous under load. Discs are pressurized unevenly. Erector muscles strain. |
The Fix: Learn to "push your butt back" to a wall behind you. If your spine moves, you failed.
The McGill Big 3
Dr. Stuart McGill, the world's leading spine biomechanist, prescribes three exercises to stiffen the core without hurting the back. Do these every day.
- The Modified Curl-Up:
- Lie on your back, one leg bent, one straight. Hands under lower back.
- Lift only your head and shoulders an inch off the ground. Hold for 10s.
- The Side Plank:
- Knees or feet. Keep spine neutral. Hold for 10s.
- The Bird-Dog:
- Hands and knees. Extend opposite arm and leg.
- Crucial: Do not let your back arch or sag. Imagine a glass of water on your lower back.
How to Train Around Pain
If your back hurts, don't quit the gym. Regress and Pivot.
- Can't Squat? -> Do Split Squats (Bulgarian Split Squats). It keeps the spine upright and uses half the load on the back.
- Can't Deadlift? -> Do Chest-Supported Rows or 45-degree Back Extensions.
- Can't Overhead Press? -> Do Seated Dumbbell Press (with back support) or Incline Press.
Injuries are not stop signs; they are detour signs.
Ready to Upgrade Your Training?
Join thousands of lifters using Bion to track, analyze, and optimize their strength journey with AI-powered insights.
