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Lower back exercises

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Posted by: Focus

I'm looking for a lower back exercise that I could exercise every day, or every other day.

I've hurt my lower back, but it seems to be a light strain, at least I hope. I've neglected the Roman chair in the last few weeks, and I was training with a fairly heavy backpack on yesterday. Today in the gym the pain became more apparant, and currently I'm somewhat crippled. Fun shit I tell you, fun shit.

Any good exercises for a regular basis, for lower back strength/conditioning? Good mornings and such are great, but I love bodyweight exercises, or even stretches. The Roman chair is all that comes to mind, but by the time I'm back in action I'd like to know if there is anything else I could do to prevent this sort of light injury from happening again.

Thanks


Posted by: Spud

My back is hurting like mad now too. I would like to hear any suggestions.


Posted by: Double D

Supermans
Bridges
Just to name a few.

If your back hurts, dont exercise it, but take some time away from doing anything.

You know sometimes exercising the abdominals helps with the lower back. Do some planks as well.


Posted by: Spud

Planks are no good if your back is in severe pain. I tried them today and near the end when your back is really tired, it feels like it is going to cave in. That aggravates it further.


Posted by: Double D

Nothing is good for your back if it is in severe pain.


Posted by: Double D

Maybe the chiro or a massage, but thats about it.


Posted by: Spud

Quote Originally Posted by Double D View Post
Nothing is good for your back if it is in severe pain.
That's true.


Posted by: nsr54

what exactly are planks and supermans


Posted by: Double D

Supermans-

http://www.exrx.net/WeightExercises/.../Superman.html

Planks

http://exercise.about.com/od/abs/ss/abexercises_10.htm


Posted by: Mystik

dont do anything, alternate ice packs and heat.
Maybe try some yoga like on king of the hill.


Posted by: gmenfan40

straight leg deadlifts
good mournings
and i beieve also if your back is weak heavy squats


Posted by: Gazhole

Rest up untill any inflammation has gone down. Like people have said - Ice it, rest it, leave it alone.


Posted by: Quixote

While until your lower back injury heals.....I hope this could help you.

Flex your abs tight whenever you are going to do things which make your back hurts, like getting up from sitting position, it may ease the pain tremendously.

*This also works for usual lower back sourness after a heavy row, deadlift or squat session.

Remember I told you to flex, not to strain, don't make a mistake here. j/k

Good luck!


Posted by: ponyboy

Quote Originally Posted by Spud View Post
Planks are no good if your back is in severe pain. I tried them today and near the end when your back is really tired, it feels like it is going to cave in. That aggravates it further.
That's because the TVA (which is mostly what planks hit) inserts into the lower spine - therefore if your lower back is injured, planks are no good for the time being.

Right now if you have an acute injury then ice and rest are the only things that are going to be good for it. Once any inflammation is gone then doing mild movements through a restricted range of motion will help to begin strengthening it, simple things like bird-dogs. Instead of a regular back extension you probably should do them reverse style to strengthen your extensor chain through your glutes and hips instead of your back, which is probably stronger.

And for the time being don't do anything that is back loaded like a back squat unless you want to make it worse. Focus when you're moving on keeping a neutral spine.


Posted by: fufu

Quote Originally Posted by Double D View Post
Nothing is good for your back if it is in severe pain.
Exactly what I was going to say


Posted by: Spud

Quote Originally Posted by ponyboy View Post
That's because the TVA (which is mostly what planks hit) inserts into the lower spine - therefore if your lower back is injured, planks are no good for the time being.

Right now if you have an acute injury then ice and rest are the only things that are going to be good for it. Once any inflammation is gone then doing mild movements through a restricted range of motion will help to begin strengthening it, simple things like bird-dogs. Instead of a regular back extension you probably should do them reverse style to strengthen your extensor chain through your glutes and hips instead of your back, which is probably stronger.

And for the time being don't do anything that is back loaded like a back squat unless you want to make it worse. Focus when you're moving on keeping a neutral spine.

What is the TVA?

Thanks for the heads up regarding back squats. I wil avoid them for a bit.


Posted by: Double D

Quote Originally Posted by ponyboy View Post
That's because the TVA (which is mostly what planks hit) inserts into the lower spine - therefore if your lower back is injured, planks are no good for the time being.

Right now if you have an acute injury then ice and rest are the only things that are going to be good for it. Once any inflammation is gone then doing mild movements through a restricted range of motion will help to begin strengthening it, simple things like bird-dogs. Instead of a regular back extension you probably should do them reverse style to strengthen your extensor chain through your glutes and hips instead of your back, which is probably stronger.

And for the time being don't do anything that is back loaded like a back squat unless you want to make it worse. Focus when you're moving on keeping a neutral spine.

Excellent advice PB...

As for the planks, I was meaning whenever your back is feeling good they maybe good to help with avoiding a back injury.


Posted by: Focus

Quote Originally Posted by Quixote View Post
While until your lower back injury heals.....I hope this could help you.

Flex your abs tight whenever you are going to do things which make your back hurts, like getting up from sitting position, it may ease the pain tremendously.

*This also works for usual lower back sourness after a heavy row, deadlift or squat session.

Remember I told you to flex, not to strain, don't make a mistake here. j/k

Good luck!
YES, this "technique" so to speak is a life saver. Currently I'm wearing a squat belt for support, and whenever I'm feeling the pain come in I squeeze my abdominals. It increases the pressure around the back and also obtains that balancing effect where the abs take over.


Posted by: Spud

Try sleeping with your legs elevated or bent. I did that last night, and my lower back feels an incredibly better today.


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Lower back exercises


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