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Can I strength train with chronic back pain?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Yes, according to The WarriorBabe Show, many women can, if they start in the right place. On Ep. 243, client Paige describes how her coach began with light, back-safe exercises and built her core first, until she could deadlift without pain. Nikkiey adds stretching rather than cutting back. Check with your doctor first.

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  1. Paige on going from fearing weights to deadlifting without back pain

    Plays from 22:34 · Ep. 243: Eating More to Lose Weight After Years of Under-Eating

  2. Nikkiey on why back aches don't mean you should shorten your workouts

    Plays from 5:51 · Video: Fasted Cardio vs Fasted Lifting: What's Okay After 40?

  3. Nikkiey on adding stretching, yoga and massage to support your lifting

    Plays from 6:03 · Video: Fasted Cardio vs Fasted Lifting: What's Okay After 40?

  4. Paige on how her coach modifies exercises when an injury flares up

    Plays from 50:39 · Ep. 243: Eating More to Lose Weight After Years of Under-Eating

The full answer

The fear makes sense. On Ep. 243, Paige says she was terrified of picking up a weight because she didn't want to hurt her back again. She told her WarriorBabe coach about the pain and her concerns, and the coach eased her in with low-weight exercises that were safe for her back. The coach didn't start her with heavy weights or risky lifts. She built up Paige's core and the muscles around her spine first, so her back had support and she wouldn't re-injure it. Over time Paige worked up to deadlifts without back pain, something she says she never thought she'd be able to do.

Paige also says the plan kept adjusting. When her knee or shoulder flared up, her coach modified that exercise for the week or took it out entirely. Her point is that the program is built around each woman's goals and restrictions, not one plan for everyone.

In a Q&A video, a 46-year-old listener said her back was starting to ache and her chiropractor told her to ease off because she wasn't 20 anymore. Nikkiey disagreed with the age argument. She points to women in their late 50s and 60s getting strong results in the program. Rather than shortening your workouts, she suggests adding things that support them:

  • Stretching first. She says growing muscles need space, and stretching helps make it.
  • Possibly yoga.
  • Massages every one, two or three weeks.

A note of caution. Nikkiey is sharing her coaching view, not a diagnosis. Chronic back pain has many causes, so talk with your doctor or a qualified provider about what's safe for your back. Then have a coach build the plan around what you learn, starting light and progressing from there. If lifting has hurt you before, that probably says more about the program you were given than about you.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

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