Back Pain

Sitting for 8-10 hours a day in class and studying started taking a toll on my lower back. I had dealt with lower back pain before, usually when lifting heavy, but I never really knew why it happened. When the pain would come, I would avoid lower body exercises (I skipped leg day), and stick to basic rehab exercises. The problem was, the less I moved, the worse the pain got.

As I learned more about the body and how it works, I realized I had it backward. The key wasn’t avoiding movement, it was getting stronger in those movements. My glutes and hamstrings were inactive from sitting all day, and my core wasn’t supporting my spine the way it should.

I decided to change my approach to exercise to try to help with the pain. I started slow, mixing in walking, light running, and controlled lower body strength work. The pain didn’t go away immediately, but little by little, it improved. Now, I’m 95% pain-free, lifting heavier again, and running more miles. I just had to be smart about my lifting, and not lift weight my body was not prepared to lift.

Many of us spend our days sitting, whether it’s in class, at a desk, or on the couch, which can lead to underactive glutes and hamstrings, muscles that make up our posterior chain. When these muscles are weak or inactive (like mine were), we’re more likely to develop imbalances in the body.

The lack of activation can create excessive strain on the lower back, hips, and knees, eventually leading to pain and discomfort. The good news is that by regularly strengthening and activating these muscles, we can prevent these imbalances and build a more functional, pain-free body.

Strength training isn’t just about building muscle, it’s one of the best ways to prevent and reduce pain. Strong legs and a stable core protect the spine, reduce stress on the joints, and improve mobility.

Lower body training helps reverse the negative effects of sitting all day by increasing circulation, activating muscles, and reinforcing proper movement patterns. The biggest mistake I made was avoiding the very thing that would have helped me the most.

If you’re dealing with back pain or just looking to build a stronger lower body, start small. Glute bridges, bodyweight step-ups, and Romanian deadlifts with light weights or bands are great ways to activate the right muscles and regain strength. Squats and deadlifts don’t have to be off-limits if done correctly, but there are also plenty of other ways to build lower body strength. Leg press machines, Bulgarian split squats, and trap bar deadlifts are all effective options that can strengthen the lower body.

So don't skip leg day.

Stay Healthy,

Thomas Stevens