How to Gradually Strengthen Your Back Through Training: Try This Starter Plan
- Justin Ehling
- Oct 29
- 4 min read
Hey, if your lower back is barking but you still want to level up your strength, you’re in the right spot. The good news? It is possible to ease the pain, start moving more confidently, and get stronger—without fancy gear or risky moves. Below are 8 proven, beginner-friendly steps backed by science. Each one comes with a quick “how-to” and a link to dig deeper. The most important thing is that you progress gradually and listen to your body. If something doesn’t feel right, scale it back, swap it for something else, or skip it altogether. Make notes about what does and doesn’t work and review them each week as you plan for the next steps.
1. Master the Hip Hinge (Your Pain-Free Power Base)
Why it helps: Most back pain flares when you bend from the spine instead of the hips. Learning the hip hinge protects your back and lets you deadlift, pick up kids, or haul groceries safely.
Do this:
Stand with feet hip-width.
Push hips back like you’re closing a door with your butt.
Keep a slight bend in knees; chest stays proud.
Return by driving hips forward. Practice 3×10 daily with just bodyweight.
2. Walk 10 Minutes Every Hour
Why it helps: Prolonged sitting stiffens discs; gentle walking “pumps” them with fluid and cuts pain by 50% in studies.
Do this: Set a phone timer. Walk to the kitchen, around the block—anywhere. Bonus: carry a light backpack to sneak in core work.
📖 Source: Spine Journal – Walking vs. bed rest
3. Do the “McGill Big 3” Every Morning (3 Minutes Total)
Why it helps: These three moves build a stiffer, stronger core that shields the spine—without crunches that can worsen pain.
Move
How
Reps
Bird-Dog
On all fours, extend opposite arm/leg; hold 10 sec
5/side
Side Plank
Elbow under shoulder; lift hips
10–20 sec/side
Curl-Up
Hands under low back; lift head/shoulders 1 inch
5–10
📖 Source: Dr. McGill’s original paper
4. Swap Sit-Ups for “Dead Bugs”
Why it helps: Dead bugs train anti-extension (resisting arching) without spinal stress.
Do this: Lie on back, arms/legs up. Lower opposite arm/leg slowly while pressing low back into floor. 3×10/side.
📖 Source: NSCA Strength & Conditioning Journal
5. Strength Train 2–3x/Week (Pain-Free Lifts Only)
Pick these:
Goblet Squat (hold a dumbbell at chest)
Single-Arm Row (kneel on bench)
Glute Bridge (feet flat, lift hips)
Rule: Stop any rep that hurts in the back (mild muscle burn is OK). Start with 2–3 sets of 8–12.
6. Sleep on Your Side with a Pillow Between Knees
Why it helps: Keeps spine neutral; reduces morning stiffness by 30–40%.
Do this: Hug a pillow if you’re a back sleeper. Firm mattress > soft.
📖 Source: Sleep Foundation guidelines
7. Use Heat/Ice Strategically
Ice → First 48 hrs of a flare-up (10 min on/10 off).
Heat → Chronic stiffness (15 min before activity).
📖 Source: Harvard Health – Heat vs. Ice
8. Level Up by looking into Brendan Backstrom’s Low Back Ability Protocols
Why it helps: His exercise ladder safely reintroduces load, flexion, and rotation for a resilient spine. Dig deeper and watch some videos before starting. Low Back Ability program offers tons of free and paid resources that are worth looking into!
Consider these movements:
Hip Mobility Circuit: 2 min each—frog stretch, 90/90 switches, Cossack squat.
Upper Back Trap-3 Raises: 3×8–10 (bodyweight → 1–2 lb).
Back Extension Progression: 20-sec holds → 3–5 slow reps.
Controlled Flexion Rounds: 5 gentle toe-touches + 10-sec hold at bottom.
Rule: Zero back pain during/after. If it tweaks, drop a phase and rebuild.
📖 Source: LowBackAbility.com + Podcast
Your 14-Day Starter Plan
Start direct low back exercises only after 7 pain-free days. Use heat/ice + side-sleep setup daily as needed. Avoid back pain during/after. If it tweaks, drop a phase and rebuild. Make notes about what does and doesn’t work and review them each week as you plan for the next steps.
Day
Morning Routine
Daily Walking Protocol
Strength Protocols
1
McGill Big 3 (3 min)
2×10-min
Hip Hinge 3×10
2
McGill Big 3 (3 min)
2×10-min
Dead Bugs 3×10/side
3
McGill Big 3 (3 min)
3×10-min
Hip Hinge 3×10 + Goblet Squat + Row (2×8–12)
4
McGill Big 3 (3 min)
3×10-min
Glute Bridge 3×10
5
McGill Big 3 (3 min)
4×10-min
Hip Hinge 3×10 + Dead Bugs 3×10/side
6
McGill Big 3 (3 min)
4×10-min
Full: Goblet + Row + Bridge (3×8–12)
7
McGill Big 3 (3 min)
5×10-min
Rest
8
McGill Big 3 (3 min)
5×10-min
9
McGill Big 3 (3 min)
6×10-min
10
McGill Big 3 (3 min)
6×10-min
11
McGill Big 3 (3 min)
7×10-min
12
McGill Big 3 (3 min)
7×10-min
Hip Hinge 3×10 + Full Low Back Ability Circuit + Dead Bugs
13
McGill Big 3 (3 min)
8×10-min
Full Strength + Full Low Back Ability Circuit
14
McGill Big 3 (3 min)
8×10-min
Rest
Final Tip: Pain > 4/10? Pause & See a Pro
A physical therapist can spot movement faults in 5 minutes that save you months of pain.
Free screening tool: STarT Back Tool – validated by NHS
You now have a simple, evidence-based roadmap—plus a pro path to crush it long-term. Pick one step today—consistency beats intensity. Your back (and future deadlift PR) will thank you.
Got a favorite move that keeps your back happy? Drop it in the comments!
Reputable round-up links:
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