How to Train Around Lower Back Issues

Jason Sweet
Aug 26
2 min read

Smart Movement Swaps and Stretches for Stronger, Healthier Training

At Axis Strength Training, one of the most common concerns we hear from members is:

“What do I do if squats or deadlifts hurt my back?”

The truth is, lower back discomfort doesn’t mean you have to stop training. It just means you need to train smarter. With the right adjustments, you can keep building strength, stay consistent, and protect your spine along the way.

In this article, we’ll cover:

Why back pain doesn’t have to end your training
Safe and effective alternatives to squats and deadlifts
The best stretches and mobility work for a tight lower back

Why Lower Back Pain Doesn’t Mean Stopping

A little background: many lifters experience flare-ups in their lower back. It’s often caused by load management, form breakdown, or mobility restrictions — not always a serious injury.

The goal isn’t to push through pain, but to find movements that allow you to train pain-free while still strengthening your legs, glutes, and core.

Movement Swaps for Pain-Free Training

If Back Squats Hurt

Front Squats: Keep your torso more upright, reducing stress on the lower back.
Goblet Squats: Great for reinforcing technique with lighter loads.
Split Squats or Bulgarian Split Squats: Single-leg options build strength without heavy spinal loading.

If Deadlifts Hurt

Trap Bar Deadlifts: A more upright position and neutral grip are friendlier on the spine.
Romanian Deadlifts (light/moderate weight): Train hamstrings and glutes with less spinal flexion.
Hip Thrusts or Glute Bridges: Strengthen the posterior chain while giving your back a break.

Pro Tip: If you can’t maintain a neutral spine and strong core brace, it’s time to swap the movement.

Stretches and Mobility for Tight Backs

When your back feels stiff, mobility work can relieve tension and help prevent flare-ups. Here are a few we recommend:

Child’s Pose with Side Reach: Opens the lower back and lats.
90/90 Hip Stretch: Improves hip rotation and reduces stress on the spine.
Cat-Cow: A gentle spinal mobility drill to keep your back moving freely.
Kneeling Hip Flexor Stretch: Loosens hip flexors that often tug on the lower back.
Figure-4 Glute Stretch: Releases tight glutes that can contribute to low back tension.

And don’t forget core stability drills like dead bugs and bird dogs. Building core endurance gives your spine the support it needs.

Training Smarter for the Long Term

Training around pain isn’t weakness — it’s smart. If one lift doesn’t feel right, there’s always another way to challenge your muscles.

Remember:

Consistency matters more than chasing the “perfect” lift.
Adjusting exercises is better than skipping training altogether.
A strong, mobile body supports a strong, resilient back.

Back issues don’t have to derail your training. By swapping movements, adding mobility, and prioritizing core stability, you can keep progressing while protecting your spine.

At Axis Strength Training, our coaches are here to help you find the right variations for your body. If you’ve been dealing with back tightness or discomfort, try some of these swaps and stretches this week — and let’s keep you moving strong.