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Back Pain During Overhead Lifting: Why Core Strength Matters
Many people experience lower back pain when performing overhead activities such as lifting boxes onto shelves, painting, hanging items or completing gym exercises that involve pressing weight above the head. A common reason for this discomfort is excessive extension through the lower back, sometimes referred to as “hinging” through the lumbar spine.
When the abdominal muscles are not providing adequate support, the lower back can arch excessively during lifting and overhead movements. Over time, this repeated strain may increase stress on the joints, muscles and other structures of the lumbar spine, leading to pain and stiffness.
A strong and well-functioning core helps distribute movement more evenly throughout the body. Rather than relying heavily on the lower back, the abdominal muscles work to stabilise the trunk and control excessive spinal movement during lifting tasks.
One effective exercise for improving core control is the Dead Bug exercise. This movement challenges the abdominal muscles to stabilise the spine while the arms and legs move independently.
To perform a Dead Bug:
- Lie on your back with your arms and legs raised.
- Slowly extend one arm and the opposite leg.
- Return to the starting position.
- Repeat on the opposite side.
- Focus on keeping your lower back gently pressed into the floor throughout the movement.
The goal is to prevent the lower back from arching as the limbs move, helping develop the stability needed for overhead activities and lifting tasks.
Benefits of improving core strength may include:
- Reduced lower back strain
- Improved lifting mechanics
- Better spinal stability
- Improved posture during overhead activities
- Reduced risk of back injuries
- Greater confidence with exercise and manual tasks
Other useful core exercises may include planks, modified crunches and mountain climbers, depending on your current fitness level and goals.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess your movement patterns, identify contributing factors to back pain and develop a personalised rehabilitation program to improve core strength, reduce pain and help you return to lifting with confidence.