Back pain is by far one of the most common challenges we see when people first join us at Innerbloom. Before they dive into our onboarding process, many members come in carrying some form of back pain or stiffness. We’ve worked with hundreds of individuals just like you, and in nearly every case, we’ve been able to provide tools and guidance that empower them to manage and reduce their pain over time.
Why Does Back Pain Happen?
Our modern lives are built around sitting too much and moving too little. Hours at desks, hunching over phones, and even one-sided sports can all contribute to imbalances that lead to back pain. When it comes to lifting, many people rely on squats for nearly everything, avoiding natural movements like hinging forward or trusting the body’s ability to lean, creating stress in all the wrong places.
So while the reasons behind back pain vary, the fix often revolves around addressing underlying muscle imbalances.
Our Approach: Strengthen the Right Muscles
To address back pain, we start by targeting and activating key muscles. It’s common for people to think of the deadlift as a “back exercise,” but when performed correctly, it’s actually about harnessing strength from the hamstrings and glutes, while relying on the abs and obliques to stabilise the torso. The lower back shouldn’t be doing the heavy lifting.
Key Muscles for Tackling Back Pain
In our experience, four main muscles often need extra attention when addressing lower back pain:
- External obliques
- Lower abdominals
- Gluteus maximus
- Inner hamstrings
If any of these muscles aren’t engaging properly, it can lead to strain and discomfort. Working with a coach to activate and strengthen these muscles can make all the difference.
Exercises to Build a Strong, Pain-Free Back
Here are some of our go to moves to help eliminate back pain by targeting these essential muscles:
Side Plank with Hip Rotation
Start in a side plank position with your elbow on the floor, then rotate your top hip downwards (not just the shoulder) toward the floor. You can position your top foot slightly forward for better alignment. This rotation activates the external obliques. If it’s too challenging, you can place a hand or knee on the floor for support. Try both sides and see if one feels more difficult – it might indicate an imbalance.
Here is a video to demonstrate the movement:
Glute Bridge on Toes
Lie on your back and bring your feet about a foot or so away from your glutes, with heels lifted so only the big toe side of each foot presses down. Without moving your feet, actively “pull” them toward your hips to engage the hamstrings. Tilt your pelvis slightly under and squeeze your glutes to lift your hips. You should feel activation in the lower glutes and inner hamstrings. The longer you hold this burn, the more relief you’ll experience.
Here is a video to demonstrate the movement:
Deadlift Variations with Sandbag, Kettlebell, or Dumbbell
Using different deadlift tools like sandbags, kettlebells, or dumbbells can help alleviate back pain by engaging key muscles without overloading the lower back. Each tool offers unique benefits for improving form and activating the correct muscles.
Start from the lowest position that feels manageable, lifting only to knee height, with hips slightly higher than in a squat. Focus on squeezing your glutes to drive the lift rather than pulling with your chest. This teaches your body to hinge properly, shifting tension to the glutes and hamstrings, which relieves pressure on the lower back and supports a healthier spine.
Here is a video to demonstrate the movement:
Ready to Leave Back Pain behind?
At Innerbloom, we’re here to help you move better, feel stronger, and live pain-free. If you’re dealing with back pain, let’s work together to get you back on track. Reach out to book a consultation and take the first step toward a healthier back.
We’ll help you build the strength you need to move with confidence, one day at a time!
