What are best core strengthening excerises for lower back?

SkinnyLight777

Hey guys, I am looking for some new core strengthening exercises that will help support my lower back better. Had a lower back injury sometime ago and trying to strengthen my core more. I cannot preform reverse crunches or crunches as puts to much stress on my back. I have just been planking but looking for some new ideas. Thanks!

robertw486

Rollouts with a workout ball or roller with handles work well. Variations on the planks like the spiderman planks (basic plank but bring your knees towards your elbo) work slightly different muscles. Side plank variations as well. Supermans.

If you can't go reverse crunches also be careful with any types of leg lifts as some are harder on the lower back than others.


If possible get in and get specific exercise and stretching recommendations from a physiotherapy type. I have some lower back issues as well, and they gave me some specific things to do and not to do. It all varies with exactly the what and where of your back issues are.

SkinnyLight777

@robertw486 Thanks so much!!!! Will give it a try! Been googling some on youtube too! Had a mild bluging disc, all healed. But want to be careful.

jacksonpt

following along

robertw486

Caution is the word, and the type of injury will somewhat dictate what you can and can't do.

In my case dropping some weight and working on my core has kept me from having back issues for a while now, and the major killer seems to be compression type activities. So for me, avoiding heavy compression motions is a big factor. This will somewhat limit me as I start a lifting routine, so finding alternatives is a must.

But I'd much rather have limits on exercise vs a bad back. My last round was back in April IIRC, and that crap will put you out of commission in a hurry.

Sam_I_Am77

SkinnyLight777 wrote: »

Hey guys, I am looking for some new core strengthening exercises that will help support my lower back better. Had a lower back injury sometime ago and trying to strengthen my core more. I cannot preform reverse crunches or crunches as puts to much stress on my back. I have just been planking but looking for some new ideas. Thanks!

If you have access to a good gym, you might be able to do some of this. Studies suggest that Squats or Deadlifts at an intensity of 70%+ 1RM are the single-best exercises you can do for your posterior Core muscles. I noted that you had a back injury but that doesn't mean these exercises are out of reach for you, as I am in a very similar situation with a prior back injury that put my in physical therapy for a couple months. If you go to a gym with or have the ability to purchase for home, a Hex Bar (aka Trap Bar), can be used for Deadlifting as well and it's less stressful on the back than a more conventional approach.

From an isolation stand-point you can do things like Back Raises on a 45-degree bench, Superman as an Iso-Hold, Bird Dog, Romanian Deadlifts (use your upper back muscles to pin the bar to your thighs).

jgnatca

The core muscles in your belly ultimately support your back also. You may try exercises on your back which provides additional support (less wobbling around for an unstable back). Always, always listen to your body and if something doesn't feel right, stop.

http://www.buzzfeed.com/jessicaprobus/lazy-people-exercise-moves#.vv2VMl1kB

Sam_I_Am77

jgnatca wrote: »

The core muscles in your belly ultimately support your back also. You may try exercises on your back which provides additional support (less wobbling around for an unstable back). Always, always listen to your body and if something doesn't feel right, stop.

http://www.buzzfeed.com/jessicaprobus/lazy-people-exercise-moves#.vv2VMl1kB

That's a really good point actually. Studies have also suggested, and their numerous out their to research, that a weak Transversus Abdominus is related to lower back pain. Others have suggested a weakness in the TrA is related to different sports injuries such as shoulder injuries in pitchers. It's an interesting muscle to say the least. You can strengthen that by doing a simple exercise called the "Drawing In Maneuver" which you can find a dozen videos on YouTube for.

pondee629

Planks, BUT check with your Doctor to be sure you are up to it.

Upstate_Dunadan

I was going to say squats and deadlift if you're able. The benefit is you're obviously working more than your back.

Cherimoose

SkinnyLight777 wrote: »

Had a mild bluging disc, all healed.

If you can't do crunches without pain, maybe it's not all healed.

See a physical therapist for a customized strengthening program. If you can't, or won't, then do squats, Romanian deadlifts, and the single-arm cable chest press.

rileyes

RKC plank is good for the core. Also side planks.

I found I can use a foam roller for simple Hyperextensions. --Wedging the feet below a low couch and leaning the thighs over the foam roller lowering the upper body to the floor and back up again. If that is too easy, you can move the foam roller to a bench.

SkinnyLight777

Thank guys for all the info! Really helpful~ I will take into account all your suggestions. The disc is healed and out of PT for months now. I just signed up with a trainer today to help out with this for proper movement to prevent re-injury and he gong to work on body imbalances. Thanks again for all your help! oxo

Lofteren

Barbell roll outs did more to fix my lower back pain than anything the doctor did. They also helped me bring my squat and deadlift up a good deal. I would also do push ups out of a pair of blast straps (like a TRX). These are like planks on steroids. They really helped my stability.

47Jacqueline

Hold a plank for 30 seconds, 1 minute, 30 seconds every day

FrankWhite27330

I would think deadlifts if the weight was low enough but be careful