How to Alleviate Back Weakness

Does your back feel weak when bending over or lifting something from the ground?

A key to overcoming this is strengthening our core and hips, which provide essential support to our low back.

In this article, we’ll explore three effective exercises that target these areas and help support a strong back.

The Importance of Core and Hip Strength

The muscles in your core and hips play a crucial role in maintaining your body’s stability and balance.

A strong core – which includes your abdominal muscles, obliques, and lower back – acts as a stabilizer, reducing the strain on your back when you perform daily activities, especially those involving bending and lifting.

Similarly, strong hips are important as they bear much of the load during these activities.

By strengthening these areas, you can alleviate the burden on your back muscles, reducing the risk of pain and injury.

Let’s look at three exercises you can do from home that are effective in strengthening these areas:

Squats

Squats primarily target your thighs (quadriceps and hamstrings) and glutes but also engage your core and lower back, enhancing stability and strength.

To perform a squat:

1. Stand with your feet shoulder-width apart, keeping your back straight and your chest up.
2. Bend your knees and lower your body as if sitting in a chair. Make sure your knees don’t extend past your toes.
3. Push through your heels to return to the starting position.

Perform two to three sets of ten repetitions.

If you’d like more of a challenge, incorporate a kettlebell or dumbbell.

Sumo Squat

Sumo squats focus on the inner thighs and glutes, providing more hip flexibility and strengthening the muscles supporting the pelvis and lower back.

To perform a sumo squat:

1. Stand with your feet wider than shoulder-width apart with your toes pointing outwards.
2. Bend your knees and lower your body, keeping your back straight and chest up.
3. Ensure your knees are aligned with your toes.
4. Push through your heels to return to the starting position.

Perform two to three sets of ten repetitions.

If you’d like more of a challenge, incorporate a kettlebell or dumbbell.

Dead Lifts

Deadlifts are excellent for the entire posterior chain (back, glutes, and hamstrings) and great for building better back support and overall strength.

To perform a deadlift:

1. Hold a kettlebell with both hands or a dumbbell in each hand.
2. Stand with your feet hip-width apart and your knees slightly bent or unlocked.
3. Bend at your hips and let the weight slide down towards the floor until you feel tension in your hamstrings.
4. Push through your heels to return to the starting position.

Perform two to three sets of ten repetitions.

Our 2024 YMCA Wellness Series class, “Exercising with Back Pain,” aired on Tuesday, Feb. 6th at 7:00pm. This physical therapist-led class helps you determine the cause of your back pain and shows you safe exercises to get relief.

Click below to watch the replay: