If you have a “bad back”, strength training isn’t optional. It’s one of the most effective long-term solutions. Back pain often comes from weakness, poor stability, and lack of load tolerance. Not from being “fragile”.
It builds spinal support
Your spine is stability by muscles, not just bones and discs. When your core, blutes and upper back are weak, your spine absorbs more stress. Strong muscles = less strain on irritated structures.
It reduces pain long-term
Research consistently shows progressive strength training improves chronic low back pain better than rest or passive treatments. Avoidance makes backs more sensitive. Gradual loadiing makes them more resilient.
It improves posture and movement patterns
Weak glutes and mid-back muscles lead to compensations (overusing lumbar extensors, gith hip flexors, etc.). Strength training corrects these imbalances.
Best exercises for a bad back (keep it simple):
Start with core stability: Bird dogs, side planks, modified curl ups
Build your glutes: Glute bridges, step ups, romanian deadlifts (light, neutral spine)
Train your core to resist movement: Pallof presses, suitcase carries
Simple. Controlled. Progressive.
The goal isn’t to “stretch your back out”. It’s to make your body strong enough that your back doesn’t have to overwork.
