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Lower-back pain is miserable and all too common: roughly 80 percent of Americans experience it at some point in their lives. But widely accepted methods of coping with that discomfort, like avoiding exercise, might actually make things worse.
“Your body is designed around short-term survival instincts, so when you have pain, you try to avoid it,” says Samuel Spinelli, a British Columbia–based physical therapist, trainer, and co-founder of E3 Rehab. It might seem logical to avoid exercise-related discomfort by eliminating certain movements altogether. But this can propel you into a cycle of inactivity, leading to weaker muscles and more soreness and pain over time, he explains. To break the cycle, you have to train, even if it hurts a little—it’s one of the best things you can do for the lower back.
If you’ve sworn off deadlifts and bent-over rows, it’s time to get reacquainted. There are plenty of variations that can help you ease into these exercises without aggravating your back. Below, Spinelli shares a weighted full-body routine designed to build strength, boost confidence, and help you progress to other exercises over time.
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Strength Training for Lower-Back Pain
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