The 5 Key Kettlebell Exercises For Lower Back Pain (with sample workout)

Lower back strength can be an excellent preventative measure when it comes to lower back pain. Stretches and flexibility can be effective at easing back pain when it flairs up, but strengthening the muscles with kettlebell back workouts can be even more beneficial to your health.

4 min read
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Written by
Sean Klein
Published on
18/05/22
Last updated
10/06/22
In This Resource
  • The 5 Key Kettlebell Exercises For Lower Back Pain
  • Sample Workout For Lower Back Pain Including Kettlebells
  • Common Questions
  • Are Kettlebell Exercises Good For Lower Back Pain?
  • Do Kettlebell Workouts Strengthen Your Lower Back Muscles?
  • Will Kettlebell Swings Strengthen Lower Back?
  • What Is The Best Exercise For Lower Back Pain Health?

Lower back pain is a very complex issue, it can be caused by a wide variety issues. These include physical injuries and psychological factors like stress. Before undertaking any interventions to help your back pain be sure to consult your doctor.

Movement can be on the best ways to prevent lower back pain in the first place. Having a high level of physical activity is a great way to ensure you don’t suffer from chronic lower back pain. Kettlebell training can be part of this movement routine and there are very effective movements that can be done with kettlebells to help strengthen the spine stabilising muscles.

The 5 Key Kettlebell Exercises For Lower Back Pain

Secondary
Lower Body
Hinge
Core
Trunk
Resisting Rotation
Warmup
Trunk
Rotation
Core
Trunk
Resisting Rotation
Core
Trunk
Resisting Rotation

Sample Workout For Lower Back Pain Including Kettlebells

Complete 3 rounds

1. Single Arm KB Farmers Carry

Move for 10 meters

2. Adductor Stretch with Extension-Rotation

Complete 5 repetitions

3. Groin Shift Hinge

Complete 5 repetitions

Common Questions

Are Kettlebell Exercises Good For Lower Back Pain?

Yes. This depends on where your back pain is currently. If you’re in a lot of pain starting with kettlebell training may not be a good idea, you want to start with lighter movements and once you've recovered use kettlebell exercise to help prevent another flair up in the future.

Do Kettlebell Workouts Strengthen Your Lower Back Muscles?

Yes. Some of the exercises in this list are the most effective kettlebell exercises at strengthening the lower back. Strengthening the lower back is one of the best ways to prevent lower back pain.

Will Kettlebell Swings Strengthen Lower Back?

Yes, but I would start with less dynamic deadlift variations like straight leg deadlifts, suitcase deadlift etc rather than jumping into the swing as the first movement.

What Is The Best Exercise For Lower Back Pain Health?

None. Every case of lower back pain is different and there is no magic exercise that can fix this complex issue that may be caused by something like stress or diet.

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