Meathead’s guide to a healthy back
I'll preface this by saying I'm not a doctor or a physical therapist. I'm just someone who's lifted a lot of weights, played a lot of sports, and dealt with my fair share of low back pain. If your pain is severe, getting worse, or causing numbness, weakness, or changes in bowel or bladder function, go see a qualified medical professional.
That said, these are the things that have consistently helped me and many of the athletes I coach.
1. Walk
Walking is one of the most underrated things you can do for your back.
It gets blood flowing, encourages your spine to move naturally, and gets you out of the chair. Most people with a cranky low back actually feel better after a 15–30 minute walk than they did beforehand.
If your back is irritated, don't underestimate how much simply moving can help.
2. Do the McGill Big 3
The McGill Big 3 consists of the bird dog, curl-up, and side plank.
The key is doing them correctly.
These exercises train all 360 degrees of your core to brace and stabilize your spine without requiring much spinal movement. If bending, twisting, or extending your back is painful, this is a great way to strengthen the muscles that support your spine while keeping it relatively still.
3. Reverse Hypers
Not every gym has a reverse hyper, but if yours does, it's worth learning.
One reason people like them is that the swinging motion may provide a gentle traction effect at the bottom while allowing you to strengthen your glutes, hamstrings, and spinal erectors on the way back up. Many lifters also report that the movement leaves their low back feeling "pumped" and less stiff afterward.
Whether that's from increased blood flow, the movement itself, or both, I can't say for certain—but I've had great success with them personally.
Start light and build gradually. I usually recommend 4 sets of 10–12.
4. Suitcase Carries
If I could prescribe one loaded carry for back health, this would probably be it.
Holding weight on one side forces your trunk to make constant micro-adjustments as you walk. Your core, obliques, and quadratus lumborum all have to work together to keep you upright without letting you lean toward the weight.
It's one of the best ways I know to build real-world trunk stability that transfers to lifting, sports, and everyday life.
5. Proper Bracing
If you don't already know this, you have to brace properly when you lift weights. Do some YouTubing and learn how to breathe and brace properly. This will be a game changer not only for your performance but also your low back health. The key is to fill your abdominal cavity with air and then brace your entire trunk like you're about to receive a punch. This creates a sturdy torso that will protect your low back.
One final thought: don't become afraid of your back.
A lot of people experience an episode of low back pain at some point. It doesn't automatically mean your back is fragile or damaged. More often than not, gradually returning to movement, getting stronger, and building confidence is far more productive than trying to avoid using your back altogether.
A strong back is usually a healthy back.