Back Pain: Insight into Strengthening

What I am about to cover may be one of the most sneaky types of ailments for any athlete or adult: back pain


Whether it happens over an instant, or something that you have developed over time, low back pain can be one of the most debilitating injuries you can experience..

However, what most do not realize is that back pain is most of the time a signal or weaker muscles.

If low back pain continues without proper treatment it can result in pinched nerves, arthritis, ruptured discs, sprain, etc.

Common treatments are spinal adjustments, mobility and hip strengthening modalities, and regular doctor visits.

This however can get pricey.

One of the best ways to treat back pain are strengthening exercises that target the back. More specifically isometric exercises for trunk and spine that cover all important motions of the spine which are flexion, extension, lateral flexion, and rotation.

Back pain often arises from weaker muscles that are unable to support aggressive movement respectively and from the inefficiency of muscle contraction of the various motions in the spine.

The average person sits down more than they are active, causing your back to get stiff and muscles to weaken.

To get these muscles to contract more efficiently and get stronger, incorporate more isometric back exercise in your recovery or training program.

Its always a good idea to check with a specialist first before beginning any type of program and in this case to help you to identify the weakest link in your back.

The Infogram below gives you a pretty good idea of the prevalence and certain treatments for back pain.

Given that pain management and performance enhancement are significant aspects of the WPT Training systems, corrective exercises are automatically implemented into the training program so that athletes and clients are both preventing injury and getting stronger at the same time.

Low back strengthening exercises should be an integral part to any program for elite level athlete and the active adult.

Athletes benefit greatly from having a strong lower back, but so does the everyday adult who sits down a good majority of the day.

Let us know below if or when you have ever suffered from back pain and how you alleviated it in the comments below or any question on what you can do to get your back stronger.

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  1. Mark

    Mark October 8, 2015 at 3:07 pm | | Reply

    I’ve had back troubles on and off for years. I sit at a desk for work. Things I do that have helped in the past

    I don’t usually sit for long periods. When I am on the phone, I pace around the room. I get up often to get water or just walk around. I find it helps keep my back from getting tight and also breaks up the day

    One thing I’ve always been told help keep back pain away is strong abs. Without adequate support in the front of your torso, your back muscles compensate and work harder to keep you upright. This leads to strain and problems with compressed vertebrae which then pinch nerves.

    It amazes me how much your back muscles work without any direction from you consciously. I think that’s why back pain sneaks up on so many people

    1. Armond

      Armond October 27, 2015 at 11:55 pm | | Reply


      I played football for years, and the most out of whack that I have felt has been sitting down at an office desk all day.

      Back issues can be serious if not addressed properly. It will sneak up on you. This goes for athletes as well.

      Keep making it a point to get up walk around. Thanks for the comment even though Inam extremely late seeing this haha

  2. Armond

    Armond October 29, 2015 at 3:12 am | | Reply


    I played football for years, and the worst pain came from sitting down at a corporate job all day for my neck and back. My body hates me for it.

    Definitely a great idea to get up and walk around. And always a good idea to keep strengthening trunk and spine as they are the base of support when sitting down. If they are weak, then the pain will sneak up on you.

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