What's a good exercise for lower back pain?

joowelz

Before i lived in a condo and had my own gym downstairs, i used to go to Goodlife. It had this great machine that you would stand on, on an angle, and bend forward, then lift back up to an erect position. My back was strong back then. Now, because my condo gym doesnt have such a machine, i believe my back has weakened, which is why it gets strained so often.

What's a good exercise for building lower back strength without a gym machine?

kaizaku

Back extension. Lay on the corner of the couch, half on the couch and half not on the couch.

joowelz

Do you have a picture? It's hard to picture that @kaizaku

kaizaku

joowelz wrote: »

Do you have a picture? It's hard to picture that @kaizaku

Sure. Click the link https://goo.gl/images/R1blmR

MelissaPhippsFeagins

Bent over rows. You can do with barbells or dumbbells.
Also, deadlifts and Romanian deadlifts.

Vanguard1

Just hang on a pull up bar, it will "undo" your back. it feels great, I try to do it a couple of times a day.

BigGuy47

Kettlebell swings will strengthen your posterior chain. Strengthening your posterior chain can help alleviate lower back.pain. The fundamental movement of the KB swing is a hip hinge. The machine you described sounds like it forced you to hinge st the hips. Deadlifts also require a proper hip hinge and strengthen the posterior chain.

Cherimoose

joowelz wrote: »

Now, because my condo gym doesnt have such a machine, i believe my back has weakened, which is why it gets strained so often.

Maybe, maybe not. The usual cause of back pain isn't a lack of back strength but a failure of the abdominal muscles to support the back while moving. Sitting too much can contribute too. If you're unsure of the cause, it's probably best to see a sport physical therapist, sports orthopedist, etc. In the mean time, i would avoid explosive exercises, like the kettlebell swings mentioned above, since it might make it worse.
Do you have access to freeweights or cable machines?

__TMac__

I have chronic lower back pain and sciatica. When I use the rowing machine (with good form) 3 days a week, and stretch/foam roll daily, it backs off quite a bit.

fitoverfortymom

I was in PT for quite a while for lower back pain and most of the exercise I did were focused on core strengthening (and not targeted to my lower back).

kbmnurse

Strengthen your core.

snowflake954

Try yoga.

JoRocka

Calling your doctor is usually a pretty good exercise for chronic back pain.

joowelz

Thanks. This has all been really insightful.

dpwellman

Ab work. Bicycle exercise, captains chairs (or reverse crunch), long arm crunches.