The Bottom Line About Back Pain

(Spoiler: it's probably not just about your back.)

Back pain is a common complaint and can stem from an array of issues as the back is large area filled with many layers of muscles as well as the complexity of the spine. As a personal trainer and yoga instructor, I am not qualified to diagnose the origin of back pain, but I can help clients create more flexibility and strength in their back (with an MD’s approval, if appropriate.)

There are several very important concepts to keep in mind where back health is concerned, including posture and core strength which we will touch on today! Correct posture is highly important - everybody knows that! It seems simple (stand up tall!) but unfortunately, there is a bit more to it.

After I did my general training to become a Personal Trainer, I went back to get certified in Corrective Exercise. I learned how to look at someone’s posture and be able to tell which muscles are under-performing and which are over-performing. During my education, I was amazed to learn that we aren’t just training our muscles, we are educating nerves to properly innervate muscles! I tell clients it usually takes around 12 sessions (12 weeks) until I feel confident to let them walk into the gym or an exercises class on their own and do things correctly. This is because, in my experience, it takes this long for people to become fully aware of their habitual postural distortions and to do exercises correctly.

If your back is weak, it’s quite possible your core is even weaker. Just like if your hamstrings are tight- or your knees tend to go inwards, that also says something about other parts of your body that you may have never considered to be an ‘issue.’ This is why I teach clients to train their whole body in a way that is best for them individually. By the way- did you know we have different kinds of core muscles? Some are stabilizing (they keep you upright) while others provide mobility. Knowing how to strengthen both types of core muscles is essential to good posture and overall back health.

I love this Plank Row exercise. It is a back exercise, but also a core exercise. While it’s not for beginners, it shows how engaged the body learns to become and work as a unit. Shoulder blades and mid-back muscles engage, shoulders are “down the back” and not up by the ears. The core is engaged (there is no sway in the low back), legs are active and engaged. Chin is not too far forward. Everything is kinetically lined up! A plank row is a great back exercise to aspire to if you are a beginner. For other tips, check out my other yoga + training posts here!