Back pain is by far the most common issue we see when people join our gym before they go through our onboarding process. We’ve worked with hundreds of people who walked in with some form of back pain. During onboarding, we sit down with each member to review their current and past injuries, and “back pain” or “tightness” almost always comes up.
For most people, it’s a straightforward fix, and we guide them through learning how to address it themselves as they progress.
Why Does Back Pain Happen?
A lot of factors in our modern lifestyles contribute to back pain. We sit too much and move too little. Our diets can lead to gut inflammation, which affects both posture and breathing. When lifting objects, many of us squat everything and don’t trust our bodies to hinge or lean forward, creating imbalances. Sports that favour one side of the body can also lead to imbalances, as can challenges like recovering core strength after a C-section.
The list of reasons for back pain is extensive, but the solution is often the same: correcting muscular imbalances.
The Solution: Strengthen the Right Muscles
To fix back pain, we need to target the correct muscles. Often, people think of a deadlift as a back exercise, but ideally, it should work the hamstrings and glutes, with the lower abs and obliques stabilising the torso—not the lower back.
So, which muscles are crucial for getting rid of back pain? Based on what we see, there are four main muscles that tend to underperform in those with lower back pain:
- External obliques
- Lower abdominals
- Gluteus maximus
- Inner hamstring (inside head)
Usually, one or more of these muscles isn’t working as it should. Working with a coach or movement specialist can help identify and activate these muscles to relieve your pain.
Effective Exercises to Activate Key Muscles
There are countless exercises to get these muscles firing, but the body benefits most when movements mimic how we naturally move. Here are three of our favourite exercises that help eliminate back pain by targeting all four muscles simultaneously:
1. Side Plank with Hip Rotation
Start in a side plank position with your elbow on the floor, then rotate your top hip downwards (not just the shoulder) toward the floor. You can position your top foot slightly forward for better alignment. This rotation activates the external obliques. If it’s too challenging, you can place a hand or knee on the floor for support. Try both sides and see if one feels more difficult—it might indicate an imbalance.
Here is a video to demonstrate the movement:
2. Glute Bridge on Your Toes
Lie on your back and bring your feet about a foot or so away from your glutes, with heels lifted so only the big toe side of each foot presses down. Without moving your feet, actively “pull” them toward your hips to engage the hamstrings. Tilt your pelvis slightly under and squeeze your glutes to lift your hips. You should feel activation in the lower glutes and inner hamstrings. The longer you hold this burn, the more relief you’ll experience.
Here is a video to demonstrate the movement:
3. Deadlift Variations (Sandbag, Kettlebell, or Dumbbell)
We prefer using sandbags, but kettlebells or dumbbells work too. Start at the lowest point you can manage, lifting only to about knee height, with your hips higher than in a squat. Keep your knees nearly straight—too much bend can shift the tension to your lower back. As you lift, focus on squeezing your glutes to lift your torso, rather than pulling up with your chest. This version of the deadlift teaches your body to hinge forward safely under load, engaging all the right muscles without creating back tension.
Here is a video to demonstrate the movement:
Conclusion
Back pain is a frequent issue among new members, but after our onboarding sessions, they leave with the knowledge to manage and eliminate it. If you or someone you know struggles with back pain, reach out to us at CrossFit Structure. We’re here to help you strengthen your body and move pain-free.
Ready to Leave Back Pain Behind?
If you’re tired of dealing with back pain and want a solution that lasts, reach out to us at CrossFit Structure. Our expert team is here to help you strengthen your body, correct imbalances, and move pain-free. Book a consultation today to get started on your journey to a healthier, stronger back—and a better quality of life.
Click here to contact us now to schedule your free consultation and take the first step toward a pain-free life!