A Healthy Back Is Your Foundation Of Fitness

A Healthy Back Is Your Foundation Of Fitness

Having a strong back is a cornerstone in having a healthy, safe training routine. Unfortunately it’s also one of the most overlooked steps in weight training. The upper and lower back, glutes, and hamstrings complete what we call the posterior chain.

The posterior chain is the cornerstone of having strong posture and a functional, athletic body. If you focus too much on working the front part of the body such as the deltoids, chest, abs, and quads, you’ll overdevelop those muscles and this condition could quite possibly lead to an injury.

And one of the most common injuries that come from neglecting the posterior chain is lower back pain. Back pain and/or injury can prevent you from getting in the gym and can lead to many other ailments. When your back is out of whack, it makes the most basic movements difficult. And it’s those very movements that can increase the effectiveness of any weight training program. Let’s take the stiff-legged deadlift for example.


Body Toning

Body Toning [EN]


It’s one of the most effective movements for developing a stronger core and hamstrings. However, suffering from a bad back will make any bending over from the waist nearly impossible. When you’re suffering from daily back pain, keeping the body upright becomes a struggle in itself. In the case of a weak core, it become highly important to eliminate any weak points that may lead to future back pain.

It’s also very important to stabilize those muscles around the core and keep them strong so that your back becomes a strong point instead of a hinderance. Strengthening your lower lumbars and abs build a natural girdle/corset around your waist protecting your spine and enabling you to move easier without pain. I suffered from back pain when I was younger and the only thing that keeps me from having a relapse is keeping my core strong.

When training your abs, you want to make sure you contract the muscles as hard as you possibly can. Partial abs done on the floor don’t train the abs as effectively so doing hundreds of half reps don’t do much to help train the abs. The truth is, your back is your foundation in training. If you’re able to build your abdominals to help protect and keep your back healthy, you’re well ahead of the crowd.

14 thoughts on “A Healthy Back Is Your Foundation Of Fitness

  1. Esmay Cummings says:

    If you suffer from back pain or recurrent cervical disorders, it is a question that you have probably asked yourself: what sport should you avoid, and above all what physical activity can you do to improve it?

  2. Ace Palacios says:

    If you ask this question around, you can receive hundreds of different answers (even very conflicting), because of course everyone, both the operators of the sector and the uninitiated, have their opinion about it.

  3. Iwan Solis says:

    Most of the time, the answer is: it is your personal opinion rather than a real scientific foundation.

  4. Norah Bostock says:

    There are those who say that the answer to the question is simple: there is NO sport that should be avoided regardless. But it does not seem to me that it is so.

  5. Asia Baird says:

    It is not to say that the stresses of a specific sport are negative for the back of the individual person. Take two people with back pain and make them run: it is very possible that one will feel the pain worsening, but that perhaps the other will even benefit.

  6. Leonard Farley says:

    The problem may not be the stresses of the sport, but the weakness of the column: at that point any excess stress triggers the pain. However, the solution should be to reinforce the column, not to avoid stress.

  7. Connagh Mcintosh says:

    The topic “sports and back pain” is unfortunately the one richest in real urban legends.

  8. Lillie-Mai Mercado says:

    This is one of the recommendations that you hear most frequently: if you have back pain you can’t run, because there are too many stresses.

  9. Lucas Prince says:

    There are no studies showing that running increases the risk of back pain: a recent study revealed that 49% of marathon runners surveyed have reported an improvement in back pain since they run, while only 27% reported worsening.

  10. Kristy Cole says:

    I stopped running just for this reason but now I’m slowly regaining confidence. Thanks for the support, this information is gold for me.

  11. Aedan Lane says:

    In essence: the column is perfectly capable of withstanding the stresses when running, but this has to be correctly programmed.

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