3 Exercises to Build a Strong & Resilient Low Back

The body really is amazing. Yet many of the people we work with initially come to us as they’ve lost confidence in their bodies. They’ve stopped exercising in the gym and doing the things they love out of fear of making things worse.


Unfortunately, this can be a vicious cycle to be stuck in as inactivity leads to further deconditioning of the body.


Fortunately, the body is amazing at adaptation. The key concept here is an important basic concept of sports science known as the “SAID” principle. This stands for specific adaptation to imposed demand which basically means that when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. Essentially the body will adapt to whatever “stress” you place under it.


This means when choosing exercises we need to ensure that these movements are specific to the activities we’re trying to get back to.

Side note: If you are in pain it’s about more than just what exercises you do as in reality it’s also about learning the basics about low back pain, modifying our lifestyle and training, and developing and implementing a plan of action to get out of pain. The following is information only to build a strong and resilient back if you are in pain book a consult with us or an appropriate healthcare provider. When in doubt get it checked out)


Here are some of my favorite movements for building a strong and resilient back

  1. Crawl Variations

Crawling really is the ultimate full-body exercise. It works everything from your feet, hips, shoulders, and core muscles. In recent years it’s really become a staple in the health, fitness, and rehab industry. Essentially crawling is a developmental movement pattern that really ties everything together and is a great rehabilitative, restorative, and even a performance-enhancing movement

  1. Suitcase March

The suitcase March is a great full-body exercise that works your midsection, quadriceps, calves, glutes, hamstrings, hip flexors, shoulders, grip, etc

3. Deadlift

Deadlifts also work your entire body but in particular is great to strengthen the entire posterior chain of the body (lats, back muscles, glutes, & Hamstrings)

Well, that’s a wrap! Hope you enjoyed 3 of my favorite rehab exercises to help build a strong and resilient back.

If you would like some more guidance on how to get off back pain reach out to us for a complimentary consultation.

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