Today’s video covers four low back or lumbar spine strengthening exercises. These exercises were recently shown in the research to be more effective than general resistance training and general movement, like walking for back pain, especially chronic low back pain. They are also great options for keeping your low back healthy and reducing the chances that you get injured.

In this systematic review and meta-analysis, researchers searched for articles published between September 2019 to August of 2020 that met their inclusion and exclusion criteria. In total, 8 articles were chosen that included 408 subjects who either participated in a general exercise program (including walking and general resistance training) or a posterior chain focused strengthening program for chronic low back pain.

Findings: While general exercise has been shown to have a significant positive impact on pain, disability and strength, posterior chain strengthening was shown in this study to be even more powerful, especially when done over a longer time interval (12-16 weeks vs 6-8 weeks). Additionally, no difference in terms of the number of adverse events was found between the two types of exercise.

Application: As a clinician who often treats individuals with chronic low back pain, I have seen how helpful resistance training exercises that target the posterior chain (glute bridges, hip thrusts, hamstring curls, supermans, deadlifts, etc) can be for people with persistent back pain. I don't think this research means we should get rid of general resistance training or walking as a treatment for low back pain, but I do think it means we should make sure to emphasize these types of movements when combatting back pain.

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00:00 Introduction
00:37 Exercise 1: Bridge
01:38 Exercise 2: Bird Dog
03:07 My New Book
04:02 Exercise 3: Skydiver & Superman
05:10 Exercise 4: Sumo Deadlift

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