Low Back Pain and Physical Therapy
By Clint Choquette, Physical Therapist, Habits Physical Therapy, Nampa Idaho
For many years, people dealing with low back pain were often told to rest and avoid lifting anything heavy. While this advice is good in the early stages of an injury, we now know that excessive rest and avoiding movement can actually make the problem worse in the long run. In reality low back pain in particular can lead to long lasting pain even after the injury has healed. Our nervous system can become “hypersensitive” and that leads to pain signals without continued tissue damage. Progressive strength training — including exercises like deadlifts and squats (when done right) — are emerging as one of the most effective and empowering strategies to reduce pain, improve function, and build long-term spinal resilience.
When someone experiences back pain, it’s natural to become cautious with movement. But avoiding activity over time leads to deconditioning, increased stiffness, and heightened sensitivity, which only reinforces the cycle of discomfort. It’s almost teaching our body that this movement in dangerous and our bodies sense that as a threat when we go to bend or lift. Strength training helps break that cycle. By gradually reintroducing resistance in a controlled and safe manner, people can rebuild strength, confidence, and trust in their bodies. The deadlift, often misunderstood, is one of the most practical and functional movements we can train. It mirrors real-life tasks like picking up a laundry basket, a child, or groceries. When performed with proper technique, load progressions, and under supervision, it teaches healthy movement patterns, strengthens the core, leg, and hip musculature, and builds capacity in a way that supports daily activities.
Importantly, back pain is not just about structural “wear and tear.” Modern research highlights a metabolic and inflammatory component in many cases of chronic pain, including low back pain. That means it’s not just about what’s happening in the joints or discs, but also what’s happening in the whole system. In this context, strength training does more than improve muscle function — it also supports metabolic health, improves blood flow, reduces systemic inflammation, and can even support better sleep and mood. These systemic benefits are often overlooked in traditional rehab conversations but are critical to long-term recovery. So, if your someone who has back pain that has made any type of bending or lifting difficult, or someone who likes to lift but doesn’t think they can get back to certain lifts, be encouraged there are strategies to get you back to activities you enjoy.
All strength training does not have to be heavy. If your someone who just wants to get back to lifting their grandchildren or the groceries, the load can be modified to match your goals. But challenging your system a bit seems to get the best results.
At Habits Physical Therapy, our goal is to help people move well and live stronger. We take a patient-centered approach that includes thorough assessment, education, and coaching to introduce strength training safely and effectively. Whether you’re new to lifting, recovering from an injury, or simply looking for a better way to manage your back pain, our approach is grounded in current research and customized to meet you where you are. Lifting doesn’t need to be scary — and with the right guidance, it can be one of the most empowering tools in your recovery.
If you’re ready to stop avoiding movement and start rebuilding your strength, we’re here to help. You can reach out anytime to schedule a session or learn more about our process. The path to a healthier, stronger back might just begin with picking up a weight — the right way.
Habits Physical Therapy LLC,
8 6th St N ste 102, Nampa ID 83687
406-560-1048