Back extensions [Forum Archive]

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Back extensions

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Posted by: Tommy

How many people actually do these in your routines?Lower back pain is starting to become pretty common for me to the point im missing workouts,so these would specificaly isolate the lower back,and would one do these on an ab/cardio or back day?.Im seeing a chiro on Mon.to get it checked out

Posted by: DOMS

I don't do any exercises that directly target my spinal erectors. I do so many other exercises that hit them (squats, Deadlifts, etc) that I never need to hit them. Besides, out of all the muscles in the body, they take the longest to heal (I think). So if I threw in a routine that hit them directly I doubt they would have enough time to heal.

Your millage may vary though.

Posted by: Tommy

Quote:

Originally Posted by cfs3

I don't do any exercises that directly target my spinal erectors. I do so many other exercises that hit them (squats, Deadlifts, etc) that I never need to hit them. Besides, out of all the muscles in the body, they take the longest to heal (I think). So if I threw in a routine that hit them directly I doubt they would have enough time to heal.

Your millage may vary though.

So squats and deads should be hitting it hard enough were you shouldn't really need these?

Posted by: Kimber

Tommy--

Side bridges, plank and core stability exercises will do more good for low back pain than all the back extension exercises in the world. If anything, weightlifters who do compound movements tend to have well-developed/hypertrophied lumbar spine erectors, but below average strength in their stabilizers such as multifidus and transverse abdominus (this is especially true if using a weight belt). Test yourself...do a side-bridge. You should be able to hold it for 60-70 secs. without considerable shaking or dropping your hips. If you can do that, ignore me and have fun with your back extensions.

Posted by: DOMS

It really depends on the person. I erectors have grown just fine, so I've never needed to hit them directly. Again, they are the slowest recovering muscles in the body (AFAIK). So many exercises work them that, for me at least, I don't have the time needed to recuperate from a dedicated effort to work them out.

Squats and Deads will work your erectors ever so painfully all by themselves.

Again, only you, or your trainer, really know if you need to work them directly. If you are very new to bodybuilding you may need to. Most out-of-shape people have a very weak trunk. So much of the physical things you do in life (lifting, pulling, etc.) require the stabilization that your trunk provides. This is why so many people believe that the back muscles are so fragile. If you new to bodybuilding, take a little extra care in building up those muscles (erector, abs, obliques) and you should do fine.

Posted by: Mudge

I used to love the back extention machine, but it doesn't hold enough weight for me now. I do good mornings, they work great for my lower back. Too many reps though and the pump is insane to the point of torture, so I dont go crazy with them, lots of warmup sets for me though. I do mine in a power rack and do not bend over 90º.

Posted by: Kimber

I agree that erectors are important for overall muscle balance and that they can be sufficiently worked by squats and deadlifts, erectors aren't meant for trunk/spinal stability, they're movers and aesthetic. Its like a deltoid vs. the rotator cuff. If back pain is the reason you're thinking of doing them, I would say there are better options.

Posted by: DOMS

Add a little M1T to the mix and you'll find yourself on the floor.

Posted by: S.O.S

i do them on occasion with light weight for a few sets. I like them, but not enough to want and do them every back day. either way you should wait till you see your doctor and ask him if they would be any good or not.

Posted by: sabre81

i used to do them with the machine, and it got too easy after a year or so. Now i just stick to my deadlifts.

Posted by: XcelKrush

Is it bad to work them with weight? I do sets with weight where I max at 20. I play tournament paintball so I have to lean alot and sometimes my back will start to hurt. But doing back extensions have really helped get rid of it.

Posted by: Tommy

Quote:

Originally Posted by Kimber

Tommy--

Side bridges, plank and core stability exercises will do more good for low back pain than all the back extension exercises in the world. If anything, weightlifters who do compound movements tend to have well-developed/hypertrophied lumbar spine erectors, but below average strength in their stabilizers such as multifidus and transverse abdominus (this is especially true if using a weight belt). Test yourself...do a side-bridge. You should be able to hold it for 60-70 secs. without considerable shaking or dropping your hips. If you can do that, ignore me and have fun with your back extensions.

Hi Kimber!! ,is a side bridge were you lay on your side and then lift your pelvis up and hold it?

Posted by: Tommy

Quote:

Originally Posted by cfs3

It really depends on the person. I erectors have grown just fine, so I've never needed to hit them directly. Again, they are the slowest recovering muscles in the body (AFAIK). So many exercises work them that, for me at least, I don't have the time needed to recuperate from a dedicated effort to work them out.

Squats and Deads will work your erectors ever so painfully all by themselves.

I have been at it for about a year now,so I would think that would have been built up a little by now,my ab's are built up fairly well,I hate to say this but the more I read up on smith machines in this forum the more I think that could be the culprit I have only been using it for about 3 months and I see that it's not a natural movement for your back(the gym im at is kind of limted).

Posted by: Flex

Quote:

Originally Posted by Tommy

How many people actually do these in your routines?

I deadlift

Posted by: P-funk

deadlift (all kinds)
hypers
good mornings

defenitly love to work the erectors.

Posted by: DOMS

Quote:

Originally Posted by P-funk

deadlift (all kinds)
hypers
good mornings

defenitly love to work the erectors.

Hey P-Funk, I caught a mis-spelling in your post. Here, let me correct it:

"defenitly love pain"

There, isn't that better?

Posted by: P-funk

Quote:

Originally Posted by cfs3

Hey P-Funk, I caught a mis-spelling in your post. Here, let me correct it:

"defenitly love pain"

There, isn't that better?

Thanks. yeah, I like pain.

Posted by: Mudge

Definitely, like definitive.

Posted by: Kimber

Quote:

Originally Posted by Tommy

Hi Kimber!! ,is a side bridge were you lay on your side and then lift your pelvis up and hold it?

Yup, your lumbar erectors should be relaxed so its a great test for the deeper muscles.

Posted by: JoeR.

mmmmmmm I love rack deadlifts. You got to love it when your spinal erectors are fatigued. Everything is a pain then, literally. Except mabye lying down.

Posted by: Tommy

Quote:

Originally Posted by Kimber

Yup, your lumbar erectors should be relaxed so its a great test for the deeper muscles.

Hey!! Itried this last night and there was considerable amount of shaking and some pain there,im not a all to famillar with lower back anatomy but the pain is a little above the tailbone in the lower center would that be your lumbar erector than?

Posted by: Kimber

Probably not, we'll assume you were positioned right so your lumbar erectors should have been relaxed--lumbar erectors are those two mounds of muscle that run vertically alongside your spine, creating the "trench" between them. The stop at about the level of your belt. The pain is more likely from your spine or sacro-iliac joint(s) and can fixed up by your chiro

.

The shaking would suggest that your deeper core muscles could use a little attention. If you want to, you can use the side bridge test as an exercise, do the same thing but only hold it for 10 seconds, make sure you're pushing your hips forward so everything is in line. Do 1-2 sets of 10-15 per side a couple/few times a week (once you get this pain thing taken care of). After a few weeks, retest yourself, should be better. Good news is that it also activates the rectus abdominus more effectively than a sit up or crunch (according to an EMG study) so its also good for improving the six pack.

Posted by: Tommy

Wow!!! you are ither very well educated in this or you are an actual chiro.That would be great if they could fix it right up for me, and if that's the case im gonna kick my own ass

cause i have had this for awhile now,I will try out those exercises too.Thank's for the "great" advice

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