this post was submitted on 05 Jul 2025
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That’s one aspect of it but the main cause is weakness of the lower back muscles. This is in the case of office workers, if you have a manual job the causes could be many. But all of the causes can be addressed to a certain degree with deadlifts to strengthen to lower back muscles. But people don’t want to lift weights so 🤷🏽♂️
There are plenty of body weight exercises like squats and lunges that can strengthen the back. I think more than weights, people simply don't like to do targeted exercises.
I very much want to
Running also strengthens the back
Truth.
I do what I call the morning dump before runs now, squats + good mornings and then a 5k, my sore back is because I made it sore and it’s a good sore.
Dude, I picked up biking last season and on Monday I biked a new personal best of 12 very hilly miles without a rest. I decided literally the night before to join a local 4th of July 5k without any training (literally said "I can bike 12 miles, what's running 3? Those are similar enough muscles!" and I've been riding the high since because my leg muscles are still all sore and tight in all of the wonderful "I pushed my limits and achieved something!" kind of ways that make me feel so alive!
Big if true, I just started running again this year. Ran a fair bit almost a decade ago, still have back pain though.
Sure, you can't run 5k without good posture. Can't hold good posture without some core strength
squat and deadlift are key to success. Really, anything that develops your posterior chain is a healthy bet
Squats, deadlifts and good mornings are the key to a back you made sore and strong instead of a hurt back,
I assumed, obviously incorrectly because this is the internet and I’m always correctable, that it would be understood I wasn’t saying “hurting yourself by exercising incorrectly” when advocating for strength training.
Sorry I meant in context to keeping a strong trunk and a happy lower back. Of course you'd want a good balance of exercises to support even muscle development
Can't it be addressed with any regular, properly practiced sport, which many people don't do over 30? Lifting seems like effort without the fun of a game.
It is certainly 1000 times better than doing nothing, but even athletes lift weights to complement their training because there’s nothing quite like targeting the muscles directly. But like others have commented running is also good for strengthening the back, so any sports where there’s a lot of running like soccer, football or basketball will help.
Weightlifting can be a game itself though, at least for me it is. The game is attempting to best my previous numbers every session. Very much a single player game but a game nonetheless.
Lifting is an RPG
That's why I have a character sheet with all my stats.
Unfortunately there is no cheat code or dupe glitch to help me beat lifting, as it is way too difficult. I chose the "physically disabled" trait at birth only to learn that it was the hardmode and no way to revert, and it's pay to win to overcome. 2/10 game
The fun is in learning your muscles, feeling them shift and move as you put new strain on them and ultimately improving. Any metric you can track for improvement gives you a big source of pride when you hit a new milestone. Maybe it's more reps. Maybe it's a bigger weight with the same number of reps. Maybe it's a new more difficult exercise you can do. Maybe you're aiming to join a local competition. There's always a goal to work towards and you can watch your body get better as you work on it. There's incredible magic in knowing the control you have over your body's shape, and suddenly being able to join in races or competitions that you might have used to be annoyed by how they get in your way.
I've gone big into biking. I started out struggling to make it around the block (which includes a big hill because where I live there really isn't any flat surfaces to bike on) and last week I hit 12 miles in one go, and that's including quite a few hills, some I powered up standing on the pedals, and some I powered through going as slowly as I needed and just continuing to pedal and push through. Every week or two I can achieve a new best for the season or even a new personal best, and that's just tracking distance. I could instead focus on increasing my average speed. Or I could download an app where I race other people on the same route in virtual time trials.
It’s not just load back. People have to strengthen their core, chest, and upper back.
All those muscles work together to help with good posture.