In last week’s newsletter, I spent a chunk of it talking about the hip hinge and how important it is for lower back pain.

Correct movement is just one of the elements needed when it comes to not only successfully navigating lower back pain, but also avoiding it in the first place.

Other key elements include mobility, flexibility, stability, confidence, and strength.

And strength is what I want to discuss today.

See, I have a philosophy when it comes to eliminating pain and showing injuries the back door…

It’s simple - strengthen your way out of pain.

Simply put, the stronger an area is, the less likely pain is.

So today we’re talking core strength.

Let’s get stuck in.

4 Exercises For a Stronger Lower Back

Before I get into this, there are a few points I want to make.

• If an exercise results in pain above a 4/10, stop. Some pain/discomfort is ok, once you keep it to a 2-3/10.
• Make sure you are fully warmed up before you do any form of resistance training - hamstrings, hips, t-spine especially.
• NEVER do movements that are above your level. Instead, practice patience and progressively build up your capabilities.

Now, I haven’t randomly picked a few exercises for the sake of an email. These have been chosen because they represent the 4 ‘anti-core’ movements that are KEY to a strong & resilient lower back.

Those movements are:

1. Anti-extension
2. Anti-flexion
3. Anti-rotation
4. Anti-lateral flexion

More often than not you will see people in the gym training their ‘core’ by performing crunches and medicine ball twists, while this isn’t necessarily wrong, it’s far from efficient, or effective.

Anti-core training utilizes movements that challenge the core to stabilize itself in positions more kin to those you see in everyday life, such as picking up dog poop or lifting a toddler.  

Right, exercise number one coming up.

Bird Dog

Movement: Anti-extension & Anti-rotation 

The bird dog is a bit of a legend when it comes to lower back pain, and for good reason.

This exercise is an excellent choice for strengthening and stabilizing the important core muscles around the spine and hips,

But just as importantly it challenges the individual to move their limbs without compromising their back…

A major key when it comes to lower back pain.

There are plenty of progressions and regressions so it’s very easy to find a variation that is suitable for all ability levels.

If you would like me to share some of these with you, please feel free to pop me a reply and I’ll gladly do so.

As this is predominantly an anti-extension exercise, the goal here is to stop the spine from arching. If your hips drop towards the floor or you feel tension in your lower back, this is usually a sure sign that you have lost position with your spine and your core isn’t doing its job correctly.

Hope to perform it correctly:

•   Start on all fours: Hands under shoulders, knees under hips.
•   Engage core: Keep your back in a neutral and stable position.
•   Extend arm and opposite leg: Reach forward with one arm and back with the opposite leg.
•   Hold steady: Keep hips and shoulders square to the ground.
•   Return slowly: Bring your arm and leg back without shifting your torso.
•   Repeat on the other side: Switch sides and hold again.

Maintain stability and control throughout!

Side Plank

Movement: Anti-lateral flexion 

The humble side-plank.

When it comes to lower back pain, this one may seem simple, but it’s extremely effective.

This exercise works anti-lateral flexion, which is the movement of the spine bending to the side.

With a side plank, the objective is to keep your spine rigid and use the core muscles on the side of the body to do so.

This targets areas that are typically very stiff and weak in people with lower back pain, namely the quadratus lumborum muscles, or QL for short.

I’ll typically start someone off with a side plank from the knees and elbow, and then progress from there, moving to straight legs, and eventually straight arm as well.

One of the issues I see people run into with this exercise isn’t the actual core itself, but rather the shoulder which is taking the brunt of the body weight. 

To avoid any discomfort, make sure you set your shoulder blade in the correct position and actively engage your upper back muscles. This will help you create a strong and stable position.

Hope to perform it correctly:

• Elbow under shoulder: Align your elbow directly beneath your shoulder.
• Stack feet: Place your top foot on top of the bottom foot, or split your stance.
• Lift hips: Raise your hips so your body forms a straight line.
• Engage core: Keep your core tight and your body aligned.
• Hold position: Maintain the plank without letting your hips drop.
• Keep head neutral: Look forward or slightly up, keeping your neck in line with your spine.

Hold the position with controlled breathing.

Farmers Carry

Movement: Anti-flexion 

Pick heavy things up, walk a little, and put heavy things down.

Farmers carry in a nutshell.

I’m assuming they’re named after some jacked farmers who used to carry heavy stuff across the farm before there were machines to do it for them.

If you want to maximize your performance both in and out of the gym, then carries should be in your training program. 

Think of it, the strength gained from this exercise translates straight over to regular life.

You walk with the shopping, suitcases, children…

For most people, this exercise will make life that little bit easier.

Not only are these excellent for your core, but they also do wonders for your grip and posture.

Even though your muscles aren’t changing length, they are working hard to keep you in the right position, which for those important muscles in your upper and middle back, is like gold dust when it comes to posture.

Again, like the other exercises I’ve mentioned, there are loads of different variations to try depending on your ability level.

Hope to perform it correctly:

Grab dumbbells: Hold a dumbbell in each hand with arms fully extended by your sides.

Stand tall: Keep your chest up, and shoulders back, and engage your core.

Walk with control: Take small, steady steps without leaning forward or backward.

Maintain posture: Keep your back straight and head neutral throughout.

Breathe steadily: Focus on controlled breathing as you walk.

Walk for as long as you wish!

Pallof Press

Movement: Anti-rotation 

Hands down one of my favourite core exercises and I’d hedge my bets on the chance that you may not know what it is.

If you do then you’ve got some decent gym experience.

If you looked at someone performing a pallof press, you’d think a few things.

1. That person is training the upper body.
2. That looks quite easy.
3. That doesn’t look like it’s very effective.

If they were your thoughts, you’d be wrong on all accounts. 

This exercise works anti-rotation, so the goal here is to perform a movement that forces the spine to resist any rotation.

The result is a killer isolation exercise to the deep core muscles around the spine that are integral for lower back health.

I love everything about this exercise and there are a bunch of regressions and progressions you can try with it. You can try different heights, loads, stances with your feet, time held, and reps, the list is endless.

Another great plus is that it can be done just as effectively with a resistance band, rather than a cable machine, meaning it’s great if you find yourself traveling for work and you want to smash out a hotel workout.

Hope to perform it correctly:

Set cable at chest height: Stand sideways to the machine, and grab the handle with both hands.

Stand tall: Feet shoulder-width apart, knees slightly bent, and core engaged.

Hold the handle at chest: Keep it close to your body, elbows bent.

Press out slowly: Extend your arms straight in front of you, resisting the cable’s pull.

Hold briefly: Pause with arms extended, maintaining tension.

Return to start: Slowly bring the handle back to your chest.

Keep your torso stable and avoid twisting!

So there you have it, 4 of my favorite exercises for a stronger, healthier, more resilient lower back.

If you can add just a few of these into your program each week, I guarantee you will see some notable differences.

And if you would like to know some of the different regressions and progressions, feel free to ask.

Quote for the day

“Everything you've ever wanted is sitting on the other side of fear”

- George Addair

No matter what some people try and tell you, life isn’t easy.

It’s full of struggles and challenges, with a lot of those struggles coming as a result of fear.

Fear stops us, but more often than not, behind our fear is what we crave.

You want to transform your health, yet you are fearful of asking for help.

You want to expand your business, yet you are fearful of failure.

But if you’re brave enough to test those fears, your life will change! 

All the best,

Mark.

My coaching program, The Paradigm Project,  helps ambitious entrepreneurs and professionals live a healthier, stronger, and all around better life.

Most importantly, one of the main aims of the program is helping every single client achieve pain-free performance!

If you are an entrepreneur who is in the mood to transform their health & fitness, then life changing results is within your reach.

Click on the link to book in your free coaching call and we can build a plan that changes your life!

P.S. Whenever you’re ready, here’s a few ways I can help you:

1. Are you an ambitious entrepreneur or professional who wants to get strong, lean, and boost your energy? Then apply for my 1-1 coaching here.

2. Grab a FREE copy of my Ultimate Health Guide for Entrepreneurs by Clicking here now