Best Weight Training Exercises for Back Pain

For those of you who live with back pain and have thought, until now, that weight training isn’t a good fit, hold up.

Weight training can be enormously beneficial for back pain.

A study done last year has revealed that contrary to popular belief, weight training can really help reduce and manage back pain.  It joins at least 100 other studies which have made the point in the past – that adding weight or resistance training to your exercise routine can make a tremendous difference.

So, this post is dedicated to the best weight training exercises for back pain.

First Things First

If you’re interested in pursuing weight training for the sake of your back, it’s imperative that you have a conversation with your primary care giver first. Knowing your status and the precautions you should take is better than going at it without that information.

Nothing’s worse than setting off on a new course of physical training and getting hurt as a result, so check in first.  Better safe than sorry.

Now that we’ve gotten that out of the way, let’s talk about some specific exercises.

1. Leg Press

While seated, you press the weight away from you.  This engages the muscles of the lower body, which support your back.  As with any weight training, it’s always helpful to have someone on hand to support you, like a trainer or a knowledgeable gym buddy.  Go slow and don’t try to push too much weight at once.

2. Pull Downs

Keeping your upper back strong and building muscle mass in this area helps to support your entire spine.  Holding a u-shaped bar behind the head, the weight is pulled down to promote strength in the lateral (side) muscles of the upper back.

These two exercises are a good place to start.  When you add them to a program of resistance training with items like a Pilates band, you’ll begin to experience a notable increase in strength and stability.

It’s important that you do your weight training at least 2 times each week to see this effect.  But it’s also important that you add resistance training and core strength exercises.  Maintaining balance is about moderation and including your whole body in an exercise program.

Why?  Everybody knows the guy at the gym with enormous arms and tiny little legs.  That’s not balanced.  A balanced approach which addresses key supportive muscle groups (like the core muscles in the abs and glutes) is crucial when addressing back pain with this strategy.

Back & Body Medical

Our award-winning, multi-disciplinarian clinic is so popular with New Jersey patients that we’ve brought here to New Jersey.

Our team of clinicians practicing chiropractic, sports medicine, physical therapy and acupuncture builds care plans for individual patients that work.

If you’re struggling with back pain, weight and resistance training can certainly help.  But our services work to keep your body moving as well as it possibly can, while reducing back pain.

We’re here to help you feel your best.  Contact us to find out more.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.