Overcome Back Pain: Strength Tests

A limit in strength can be a major contributing factor to your back pain. If you lack strength in areas like your core, hips, and thoracic spine, then your low back will have to work harder than it should and this additional stress can cause chronic pain over time.

Core Strength

Perform the Deadbug by extending the opposite arm and leg, hovering over the ground for 5 seconds, and then returning and repeating on the other side. Complete 10 reps.

Perform the plank with a shoulder tap to test your ability to resist rotation.

Perform the Side Plank to test lateral flexion resistance. Hold for 15 seconds and repeat on both sides.

Lower Body Strength

Perform a glute bridge for 20 reps to notice if you feel your glutes or if other muscles dominate this movement like the quadriceps or hamstrings.

Perform a single leg glute bridge for 10 reps to notice if you feel your glutes working.

Test hip balance and control with the single leg standing test and notice if the hip of the raised leg is level or above the standing leg hip or if it falls down.

Stand on one leg and hug the other knee into your chest, then let go and attempt to hold it in position for 10 seconds above your hip level. If your leg drops immediately or you’re unable to hold it then you lack hip flexor strength. If while bringing the knee to your chest in any position creates a pinching sensation in your hip, you have a hip impingement and require more space in your hip joint.

Get into a side plank and raise your top leg off the floor. If this is difficult or impossible, make a note.

Perform the single leg deadlift to test balance and control. Lower down so the hands are just past your knee then return to standing without losing balance.

Upper Body Strength

If the lower trap muscles are weak, posture is going to suffer. Lie on your stomach, lift your chest off the ground, and raise your arms overhead and hold for 10 seconds. If you’re unable to lift and hold your arms overhead, you lack mid back strength. Keep your neck long and don’t allow the shoulders to shrug up to your ears. If you’re unable to keep your shoulders down, you lack mid back strength.

Perform a seated dumbbell external rotation with a 5lb weight and make a note if you’re unable to complete 10 reps or if there’s a difference between sides.

Hang from a bar for 10-30 seconds with feet off the ground.

Conclusion

These strength tests are a starting point to identify opportunities for growth. Record yourself performing these tests and make a note of what you notice. If you want individualized attention on your fitness journey, schedule a fitness consultation to work with me directly.

Hope this helps! - Tom