A Quick Guide to Strength Training and Exercise For Those With Low Back Pain

Please pay whatever you are able to, from $0 to as much as you'd like :) 

This guide will teach you the basics that you need to know before you start strength training/lifting weights/resistance training. 

I. To grow a muscle you must stress the muscle.

II. EFFORT is ESSENTIAL. Intensity is critically important!

III. Is it safe to exercise and lift weights if I have back pain?

IV. Muscle soreness is normal and not something to be afraid of.

V. If you’re new to strength training and exercise, START SLOW, start small!

VI. The FITT principle

VII. You will not become “bulky” or a bodybuilder...

VIII. American Academy of Sports Medicine (ACSM) Physical Activity Guidelines (this applies for all you folks outside the USA, too)

This guide was created by Dr. Nathan Kadlecek, PT, a powerlifter, exercise science graduate, strength coach, and back pain specialist.