What kind of muscle training is effective for lower back pain, despite being so simple?

I heard that muscle training is good for lower back pain.

But when I hear "muscle training," I get intimidated.

I thought I had to go to the gym, needed special equipment, and had to keep at it every day.

That was the image I had.

But it was different.

The muscle training that works for lower back pain was surprisingly simple.

What is needed for lower back pain is the "deep core muscles"

The muscles you should strengthen to improve lower back pain are the inner muscles (deep core muscles).

インナーマッスルとは：
・多裂筋（背骨を支える）
・腸腰筋（姿勢を保つ）
・横隔膜（呼吸と体幹の安定）
・骨盤底筋（体幹の土台）

These are difficult to train with intense exercise.

They can be trained by moving slowly and consciously.

That is why intense muscle training is not necessary.

Introduction: Do not push yourself when the pain is severe

The movements introduced in this article are for people who feel mild lower back pain or heaviness in the lower back.

In the following cases, please consult a doctor before starting muscle training.

・安静にしていても痛みがある
・足にしびれがある
・痛みが激しくて日常生活に支障がある
・ヘルニアや脊柱管狭窄症の診断を受けている

Please try the contents of this article after you are in a condition where you can move your body.

3 movements you can start today

1. Draw-in (1 minute a day)

The simplest and most effective inner muscle training.

やり方：
1. 仰向けに寝る（椅子に座ったままでもOK）
2. 息を吐きながらお腹を凹ませる
3. その状態で10秒キープ
4. 力を抜いて息を吸う
5. これを5〜10回繰り返す

ポイント：
・お腹を「引き込む」感覚
・息を止めない
・力まない

You can even do it while sitting in a chair at work.

2. Plank (30 seconds or more a day)

The simplest exercise to strengthen the entire core.

やり方：
1. 腕立て伏せの姿勢から肘をつく
2. 頭から足まで一直線にする
3. その状態をキープする

最初は30秒でいい。
慣れたら1分を目指す。

ポイント：
・腰を反らない
・お尻を上げすぎない
・呼吸を続ける

No equipment needed. No space required. Start with just 30 seconds a day.

3. Hip Lifts (10 reps per day)

Strengthen the muscles around the lower back and the core simultaneously.

やり方：
1. 仰向けに寝て膝を立てる
2. お尻をゆっくり持ち上げる
3. 3秒キープ
4. ゆっくり下ろす
5. 10回繰り返す

ポイント：
・腰を急に上げない
・お腹に力を入れたまま行う
・左右のバランスを意識する

Things to keep in mind along with muscle training

No matter how good the muscle training is, without the right materials, the effectiveness will be halved.

筋トレの前：
タンパク質を摂る
（プロテイン1杯・ゆで卵・サラダチキン）

筋トレの後：
水を飲む・軽くストレッチ

就寝前：
タンパク質を摂る・しっかり寝る

Materials (protein) x muscle training x sleep.
Only when these three are combined will your core become stronger.

Realistic rules for keeping it up

✅ 毎日やらなくていい
　→ 週3〜4回で十分
　→ 毎日やると疲労が蓄積する

✅ 完璧にやらなくていい
　→ 30秒だけでもいい
　→ 続けることが最優先

✅ 朝でも夜でもいい
　→ 自分のリズムに合わせる
　→ 起きてすぐ・寝る前が習慣化しやすい

Summary

• What is needed to improve lower back pain is the inner muscles

• Just these three: drawing-in, planks, and hip lifts are enough

• No equipment needed; you can start with just a few minutes a day

• Consuming protein before and after muscle training increases effectiveness

• You don't have to do it perfectly; consistency is the top priority

Intense muscle training was not necessary.

Just these three movements are the first step to changing your lower back pain.

Follow my progress on X → @kenko_shisan

*This article is a record of personal experience and research. It is not medical advice.