I wanted to share some insights into how I approach personal training and addressing common issues like lower back pain.
Firstly, I'm not a physiotherapist, so you won't hear me throwing around terms like "acromioclavicular" or "rhomboid” during my sessions. I spent four months obtaining my Personal Trainer qualification, which is quite different from the three years it takes to become a qualified physio. My focus is on helping people move more often and more effectively, which I strongly believe to be preventative measures when it comes to the issue of pain.
Over the past ten years working as a Personal Trainer, a recurring concern I've encountered from friends, family, and potential clients is a dull, lingering pain in the lower back region. While this can stem from an injury, in many cases, it's a symptom of a sedentary lifestyle:
Prolonged periods of inactivity can lead to stiffness and reduced flexibility.
Insufficient movement can result in muscle atrophy and weakness in crucial areas like the core, glutes, and legs, which support the spine.
In essence, incorporating more movement into your routine and including regular full-body strength training, can significantly reduce the risk of developing or worsening lower back pain.
However, there are instances where lower back pain persists despite an active lifestyle. As someone who has been active most of my life, I managed to avoid pain until my thirties. After my daughter was born over two years ago, I found myself frequently lifting and carrying her, which began to take a toll on my lower back.
Carrying a child is quite different from lifting weights at the gym. Unlike a kettlebell, a child moves unpredictably, often requiring us to carry them on one side to maintain visibility while walking. This uneven carrying, especially with added weight, demands strong core muscles and stability to prevent strain on the lower back.
Despite my active lifestyle and frequent strength training, certain physical demands had exposed the need for a stronger core.
To address this, I started incorporating core-strengthening exercises recommended by Stuart McGill, an expert in spine function and back pain. Two exercises I found particularly effective are the side plank and the Bird Dog. You can view demonstrations of these exercises in the videos linked below:
I have been performing these exercises three to four times a week as part of my workouts for a few months now, my core is stronger and I am no longer experiencing back pain.
As I mentioned, I don’t consider myself a problem solver when it comes to pain, and there are people far more qualified that you could talk to if you’re experiencing issues, but I will share things that have worked for me, and worked for my clients.
I hope you find this information helpful in understanding the importance of movement and core strength in preventing and managing lower back pain. As usual please comment below or reply to this email if you have any questions.
Thanks for reading.
Freddie