Low back pain is one of the most common reasons why people visit a Physical Therapist. At our Boulder and Lafayette Physical Therapy clinics, we effectively treat this condition with education, spinal manipulation, and exercise. This latter intervention has the greatest long-term effect on both existing symptoms and reducing the risk of recurrence. In the initial phases of recovery, core stability exercises are prescribed based on weaknesses found during the Physical Therapy exam. As patients progress in their recovery, these core stability muscles are then incorporated into larger multi-joint strength training movements such as the squat or hinge.
Another important multi-joint category for patients with low back pain is the vertical pull. Pulling movements, both horizontally and vertically, occur throughout our day and require the utilization of one of the largest muscles in our body, the latissimus dorsi. This muscle connects into our upper arm and travels backward spanning from our middle back down to our tailbone providing support to our middle and lower backs. With more challenging rows and pulling exercises, you gain core strength along with upper body strength. As patients with low back pain transition into higher-level exercises, such as the vertical pull, greater improvements are noted in their pain and function. Check out the video below for exercise examples of the vertical pull.
What Are Vertical Pull Exercises?
While both vertical and horizontal pulling exercises work your back muscles, they target them in slightly different ways. Horizontal pulling exercises, such as rows or cable rows, involve pulling your elbows back toward your torso in a horizontal plane. This primarily targets the middle and lower back muscles. In contrast, vertical core training involves pulling yourself or a weight downward. This movement works your lats through a greater range of motion, also engaging other muscles in your upper back and arms.
The Long-Term Benefits of Strengthening Your Back with Vertical Core Training
Improved Posture
Strong back muscles, particularly your lats, play a vital role in maintaining good posture. When your back muscles are weak, your shoulders can hunch forward, leading to a rounded upper back and an improper spinal curve. This can put strain on your lower back and contribute to pain. Strengthening your back muscles with vertical pulls helps pull your shoulders back and improve your overall posture. This reduces stress on your spine and lower back, leading to better alignment and less pain.
Reduced Risk of Injury
Strong back muscles act like a natural support system for your spine. They help stabilize your core and improve your overall balance. This reduces your risk of injuries in daily activities like lifting objects or bending over. Additionally, strong back muscles can help protect your spine during other exercises, allowing you to lift heavier weights and perform movements with better form, further reducing your risk of injury.
Improved Core Stability
Your core muscles work together with your back muscles to provide stability and support for your entire torso. When your back muscles are weak, your core has to work harder to compensate, leading to fatigue and potential imbalances. Strengthening your back with vertical pulls improves core stability by engaging these muscles and allowing them to work more efficiently. This leads to better overall body mechanics and a stronger foundation for various physical activities.
Turn to Mend Colorado to Relieve Low Back Pain Once and for All
Incorporating vertical pull exercises into your exercise routine has a lot of benefits for those experiencing low back pain. These exercises strengthen your lats and other back muscles, leading to improved posture, reduced risk of injury, and enhanced core stability. All of these factors contribute to a healthier back and a pain-free life.
Keep in mind, however, that proper form and gradual progression are crucial for maximizing the benefits and minimizing the risks of vertical pulls. If you’re new to exercise or have specific limitations due to your lower back pain, consulting a physical therapist is highly recommended. At Mend Colorado, we can assess your individual needs, create a personalized exercise program that incorporates safe and effective vertical pull variations, and guide you toward a healthier and pain-free back. Don’t hesitate to reach out to take charge of your back health and unlock the full potential of vertical pulls!