Why Strength Training Matters for Back Pain

Many people associate back pain treatment with stretching, rest or avoiding activity. While these approaches may provide short-term relief, research increasingly suggests that strength and endurance in the muscles that support the spine are key factors in long-term back health.

At Winchester Spine Centre, we often see patients who remain generally active but continue to experience recurring back pain. In many cases, a lack of targeted strength and endurance is an important contributing factor.

Understanding why strength matters can help people make more informed decisions about managing and preventing back pain.

The Spine Relies on Muscular Support

The spine is a flexible structure made up of bones, discs, ligaments and joints. However, it does not function in isolation.

It relies heavily on surrounding muscles to:

• stabilise movement

• control posture

• absorb and distribute load

Research into spinal biomechanics, including work by Stuart McGill, highlights the importance of muscular endurance, particularly in the core and hip muscles, in maintaining spinal stability.

When these muscles fatigue easily, the spine may be exposed to increased stress during everyday activities.

Why Weakness Can Contribute to Back Pain

Weak or poorly conditioned muscles may lead to:

• reduced control of spinal movement

• increased strain on joints and discs

• earlier fatigue during activity

This can make tasks such as lifting, gardening or even prolonged sitting more likely to trigger discomfort.

Importantly, this does not mean something is “damaged”. It often reflects a capacity issue—the body is being asked to do more than it is currently prepared for.

Strength vs Flexibility: What Matters More?

Many people focus primarily on stretching when they experience back pain.

While flexibility can be helpful in some cases, research suggests that strength and endurance are often more important for long-term resilience.

A strong, well-conditioned system is generally better able to tolerate everyday loads than one that relies on flexibility alone.

What Does “Strength Training” Mean in This Context?

Strength training for the spine does not necessarily mean lifting heavy weights in a gym.

In many cases it involves:

• controlled, low-load exercises

• building endurance rather than maximal strength

• focusing on technique and consistency

Examples may include exercises that target:

• abdominal stability

• hip strength

• spinal control

The goal is to gradually improve the body’s ability to support and protect the spine during everyday activity.

Building Strength Safely

A gradual and structured approach is important.

Helpful principles include:

• starting with manageable exercises

• progressing slowly over time

• avoiding movements that provoke significant pain

• focusing on quality of movement

This aligns with the idea of building tolerance and resilience, rather than forcing the body into uncomfortable positions.

When to Seek Guidance

If you are unsure which exercises are appropriate, or if pain persists despite staying active, it may be helpful to seek professional advice.

An individual assessment can help identify:

• areas of weakness

• movement patterns that may contribute to symptoms

• appropriate starting points for strengthening

Patients from across Winchester often attend Winchester Spine Centre to develop a clearer plan for staying active and managing back pain.

Getting the technique right is important.

FAQ

Is strength training safe if I have back pain?
In many cases, appropriately guided strength training is both safe and beneficial. The key is choosing suitable exercises and progressing gradually.

Do I need to go to the gym to strengthen my back?
No. Many effective exercises can be performed at home using bodyweight or simple equipment.

Should I stretch or strengthen my back?
Both may play a role, but strengthening and improving endurance are often more important for long-term resilience.

Written by Mark Kennedy BSc (Chiropractic), DC, CCEP
Chiropractor at Winchester Spine Centre, Fitness instructor and StrongFirst Kettlebell instructor.

Mark Kennedy is a UK-registered chiropractor (General Chiropractic Council Reg; 00019) and a Certified McGill Method Practitioner with over 25 years of clinical experience treating back pain, neck pain, joint injuries, and chronic musculoskeletal conditions in Winchester.

This article is published by Winchester Spine Centre, a regulated chiropractic clinic based in Winchester, Hampshire.