The Complete Solution to Low Back Pain

Struggling with low back pain, or looking to avoid it while boosting your back strength? Here’s how to address it…

Disclaimer: Before starting any new physical fitness routine, it’s always a good idea to check with your doctor or physical therapist, especially if you have any pre-existing health conditions or concerns. They can help ensure your plan is safe and tailored to your needs.

Typically, a “sore” back is simply an indicator of a “weak” back. The key is to focus on strengthening it effectively. As the back grows stronger over time, your pain will likely lessen and, in most instances, may vanish entirely.

Items needed:

* If you say you cannot afford a gym, please stop reading; you are not a serious person. Full stop. There are many gyms available for merely $10 – $20 per month. Maybe it is time to drop cable tv or netflix.

Step 1

Kick things off with a solid game plan.

When it comes to your health and fitness, it all boils down to starting with a clear strategy and then making it happen. As you go, keep an eye on your progress and tweak things when needed. If you’re just winging it without a plan, you might as well call it quits now and settle for a future of feeling lousy and watching your health slide.

Take a second to really think about how you’re doing—both physically and mentally. You can do an honest self-check on your own, or rope in someone to give you a hand. It’s like stashing cash in a savings account with no limit—pure investment in yourself.

So, have you stepped on the scale lately? If you’re hauling around some extra weight, it might be time to think about dropping a few pounds—if you haven’t already. If you’re on it, props to you! But if you’re overweight, there could be other health issues that need tackling sooner rather than later. No joke—consider finding someone to steer you toward better health and feeling good. Stop fooling yourself; most people do, but you can break that cycle.

If you’re stuck, we’ve got your covered—we can sort it out or point you in the right direction.

Learn and perform the following exercises…steps 2 thru 5.

Step 2

Alright, you’re clearly dedicated—kudos to you and everyone who’s got your back (no pun intended!). No matter where you’re at with your fitness, give these a try and get the hang of them. If they’re a breeze for you, awesome! You’ll still have some handy knowledge to share with others who could use a boost. Pass it on 

If your back has a very low tolerance to movement and pain, start with these: 

The Hatfield Back Raise

They are named after Dr. Fred Hatfield, a renowned powerlifter and strength coach. This exercise targets the extensor muscles and is very safe to do. Performing 2-4 sets with high reps using your bodyweight will help kickstart strength gains.

Step 3 

The 45 degree hyperextension

A 45-degree hyperextension is an exercise that targets the lower back, glutes, and hamstrings. It’s typically performed on a piece of equipment called a 45-degree hyperextension bench, where the body is positioned at a 45-degree angle relative to the floor. This angle reduces strain compared to a fully horizontal position while still effectively engaging the posterior chain muscles.

As with the Hatfield Back Raise above, regardless of your level of fitness, learn and practice some of these. If they are too easy for you great! At least you know about them to help others in need. Pay it forward.

Start with 2-4 high rep sets, with Bodyweight.

Step 4

Deadlifts

A lot of people fear deadlifts, but should not. They are kings of strength building. However, like any weight movements, proper form is essential. Study and learn the form, or hire a professional to assist you.

Deadlifts are highly effective at strengthening the back when performed correctly. Research and fitness experts consistently highlight deadlifts as a compound exercise that builds overall back strength. They target multiple muscle groups in the posterior chain, including the lower back (erector spinae), upper back (trapezius and rhomboids), and even the lats to some extent. The movement engages these muscles isometrically to stabilize the spine and dynamically as you lift and lower the weight.

That said, effectiveness depends on proper technique—poor form can strain the back rather than strengthen it. Starting with lighter weights and mastering the hip hinge motion is key. If you’re new to it or have a history of back issues, it’s worth checking with a trainer or physical therapist to tailor it to your needs.

Step 5

Reverse Hyperextensions

Probably the best exercise overall, but we put them last only because most people may not have access to a reverse hyperextension machine. If you have access to one, or can seek one out, do it. Your back will be forever grateful and stronger. Many people attribute this exercise to getting out of back pain entirely.

The reverse hyperextension machine gained widespread recognition through Louie Simmons, a legendary American powerlifter and founder of Westside Barbell. In the early 1970s, Simmons suffered severe back injuries, including broken vertebrae, while pursuing his lifting career. Facing a prognosis that included surgical removal of two spinal discs, he rejected traditional medical advice and instead explored alternative recovery methods like acupuncture, stretching, and weighted exercises. During this period, Simmons developed his own version of the reverse hyperextension machine, refining the movement into a practical, equipment-based solution. By focusing on this exercise, he achieved a full recovery and returned to competitive lifting.

There you go! If you’re struggling with low back pain, keep in mind everything we’ve discussed, and by consistently doing these exercises, with a well thought out plan, that pain will soon be just a distant memory.

THE RECAP

If you cannot do any of the following on your own, YOU NEED HELP!

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THE EXERCISES

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