I used to deal with lower back pain and don't anymore. What worked for me:
1. Losing weight
2. Walking
3. Lifting weights
Obviously proper form for weightlifting is important, but I had no idea how weak my core was (and how much that impacts back strength) until I put in the effort to improve it.
Being able to bend over without worrying about throwing out my back is such a blessing.
You're right but word of caution, go easy with advice from things like Stronglifts that claim squats & deadlifts will solve any back problems. They will throw out your back faster than lifting a fridge out of your trunk.
Body weight exercises are much safer and imo better at solving back issues than moving 30Kg of metal around
I think we need to be more specific that lifting _too_ heavy weights will do this. A properly planned and followed progressive overload program for a beginner should start with form, follow with just the bar, and then add weight slowly while pausing if any unusual stress is encountered.
Bodyweight programs are effective too, of course. Whatever keeps an individual motivated is usually the best choice for them.
I really agree with this, given that deadlifts are how I got my back problem in the first place. What sort of bodyweight exercises would you recommend?
Stretches like bird-dog, cat-cow, bottom to heel stretch, knee to stretch chest, knee rolls, back arch, lunges, bridge, gluteal stretch... (the names are confusion, just look it up and you'll understand). Do them slow, hold the poses, breathe deeply in and especially out.
Do these on a yoga-like mat but thicker (like 1cm, off Amazon). Print some screenshots on to a single piece of paper and you're good to go, at the gym or at home.
Not body weight but real good: full body routines with a kettle bell (Caroline Girvan on YT).
Yeah, it only takes a lapse of concentration to slip into bad form when you're lifting heavy.
I went to a personal trainer in order to learn proper form, and he told me I wasn't ready for barbell lifting yet. It took about 6 months of body weight / mobility training before I was ready.
Even then I only started squats with bar weight, and went slowly with progressive overload. Same with deadlifts, using a trap bar. If I feel tired one session I just skip or cut the set short.
I'm almost 40 so this very cautious approach helped prevent injury. I recommend everyone talk to an experienced personal trainer before they start a weightlifting routine.
I used to deal with lower back pain and don't anymore. What worked for me:
1. Losing weight
2. Walking
3. Lifting weights
Obviously proper form for weightlifting is important, but I had no idea how weak my core was (and how much that impacts back strength) until I put in the effort to improve it.
Being able to bend over without worrying about throwing out my back is such a blessing.