Back Strength??

autumnk921

Need some help finding exercises to help strengthen my lower back!!! PLEASE!!

I can do plenty of exercises & as far as I know I am doing them right but for some reason I have no strength in my lower back!
I can do crunches all day long & can feel the muscles in there (can't see them yet though) but when it comes time with my DVD's to lift my back off of the floor while doing a crunch to touch my knees I absolutely CANNOT raise up b/c my back is so weak!! Can anyone tell me some exercises to do to help my lower back get stronger???? I would really appreciate it b/c these are not advanced moves & I can do everything else except this...WHY????

countsenseless

iv always herd a strong stomach is a strong back. but i could be wrong.

Barbellsandthimbles

hmmm...Kettelbell swings may be good for the lower back. Back extensions are definitely good but most people don't have the equipment for that. You can do what's called Good Mornings (look for it on youtube) where you can get the same movement without a bench. You can also do supermans (supermen?!) where you lay on your stomach then lift both your arms and legs off the ground. Or the V lift or banana, which is basically the opposit of a superman. Laying on your back you lift your arms/torso and legs off the ground so you're balancing on your tush!

usmcmp

Deadlifts and hyperextensions. All those ab exercises you can't do because of your lower back you need to work at. Whatever you struggle with you need to keep trying because just doing it is the best way to get better at it.

autumnk921

@countsensles - You are probably right....I know it's about your whole core - Abs, back - but I thought my abs were pretty strong but I may be wrong & really just need to work on my whole core....Hopefully some people on here can tell me some great core exercises then....

sapalee

You need both to have a strong core and prevent injuries.

Plank and pushups will work the whole core. I'm sure others will have many other suggestions as well.

I also feel that my back is much stronger after starting deadlifts, I wouldn't do without some proper coaching though.

Chelle_Davis

iv always herd a strong stomach is a strong back. but i could be wrong.

This. You need to strengthen your core muscles. That helps your back.

ATK57

Search for "good mornings" and "straight-leg deadlifts/Romanian Deadlifts"

Also Hyper Back Extensions are good.

Good luck!

erickirb

To work the back you can do supermans, Straight legged (SL) dead lifts, traditional dead lifts, back extensions (not called hyper extensions as other responders called them, if you hyper extend that means over extend which is usually an injury for hyper extending something). For the SL and regular dead lifts start light and make sure you maintain good form. You can use youtube as a guide on how to do these workouts. The dead lifts also work the legs with the SL mainly hamstring and regular pretty much the full lower body but slightly less on the lower back.

curvacious85

i had to go to physical therapy for my lower back, and they told me in order to strengthen your lower back you have to do a lot of ab strengthening, and work out your legs and glutes. All those muscles work together to help with your back. maybe google some exercises, i do a lot of PT at home. good luck!

crawpapa

Here is a link for gymnastic core conditioning....some me be very strange, but I don't think anyone can argue about the strength to weight ratio of gymnasts..

http://www.drillsandskills.com/skills/cond/core

JNick77

A lot has already been mentioned.

- Planks
- Palloff Press (similar to a Plank but standing up with some resistance, YouTube it.)
- Reverse Hypers
- Good Mornings
- Romanian Deadlifts
- Side raises (don't neglect the obliques)

Exercises like the traditional or sumo deadlift, back squat, even bench press,and standing overhead press will engage some of your core muscles.

Although I don't believe it to be considered a core muscle, one muscle group that helps with your posture and core strength is the Rhomboids. Don't neglect Rowing exercises. Mix it up between Dumbell Rows, Wide Grip Barbell Rows (palms facing away), and Reverse Grip Barbell Rows (palms facing you). Really squeeze the weight at the peak of the movement.

Nopedotjpeg

Pick things up and put them down. I.e. Deadlifts.

krisrpaz

I just want to say - BE CAREFUL. If you go all out with core building exercises you can seriously hurt yourself. Speaking from experience...currently recovering going to physical therapy because I did too much too fast. The exercises I did in PT were like baby versions of the ones I was used to. Start small and build up to it.

HeidiMightyRawr

Deadlifts!!

UponThisRock

iv always herd a strong stomach is a strong back. but i could be wrong.

Also, strong biceps are strong calves

engineman312

back hyper extensions

MinnieInMaine

The best tip anyone every gave me about deadlift form is to remember that the stomach is not a hinge. Keep your back straight, your abs in, and hinge at your hips. Many people when immitating others (like in a strength training class), interpret the move with a belly bend but this can put undue strain on the back instead of strengthening it.

I've got a really weak lower back too so I can relate! One more move I'd like to recommend is the pelvic thrust aka bridge.

neverstray

I do the superman.

Lay on your stomach on the floor, lift your legs and your arms as high as you can for the count of ten. Do that 5 or ten times, or whatever.

mrssmith636

I agree with some of the others... Superman, crunches, the bridge, planks, side planks. Keep working on that core and you'll get there.

NeverGivesUp

Pilates was great for my back. I did physical therapy a while back and pilates helped a lot.

cbeutler

Planks and the variations lift 1 leg, lift 1 arm, lift 1 leg and 1 arm.
Good Mornings
Dead Lift
Superman's
Modified Bridge
Rollouts on the swiss ball or sliders
Woodchops

Probably Overhead Squats

Don't do too much at once.

FlyeredUp

Pullups- use a chair to assist you .
ab crunches- use an exercise ball and hold a plate behind your head. Doing crunches without weight is a waste of time.
squats- using dumbbells or a barbell
Deadlifts - using dumbbells or a barbell
Do each exercise 1 day per week x 4 sets. (ab crunches you can 2 days per week)

sofaking6

One that's worked wonders for me is the following (I have no idea what it's called)

On hands and knees, with knees under hips and hands under shoulders
Lift one arm straight out in front of you, hold for 30 seconds. Repeat with other arm
Lift one leg straigh out in back of you, hold for 30 seconds. repeat with other leg.
repeat til you're tired

Really work on keeping the limb straight and extended.

Next level:
Lift one arm and the opposite leg together, hold for 30 seconds. Switch to other arm and opposite leg.
repeat etc.

Next level:
Lift one arm and the opposite leg together, then slowly move them out to the side (just a little bit). Per bob harper this is called "awkward airplane" lol. It will really challenge your core to keep your balance. In a pilates video I have also done this with lifting the arm & leg up and down but I found that kind of annoying.

When I started doing this progression, it was the first time I ever got actually workout sore (as opposed to achy or painful) in my lower back & I have really noticed a difference. I got it from Bob Harper's "Totally Ripped Core" video which I very highly recommend.

jamielynas

Any sort of deadlifts, or running is actually very good if your posture is right!

joejccva71

Deads, Bent Over Rows, Hyperextensions, Pullups

XXXMinnieXXX

I've been to physio today with same problem. Gave me 2 exercises.

1. Lie flat on the floor, knees up... Slowly raise your pelvis up as high as possible, bring it back down slowly. Repeat 10 x two times a day.
2. Lie flat on the floor. Knnes up... Slowly drop your knees all the way to the floor on the left. Repeat on the right. Repeat 10 times x two times per day.

I religiously did these last year and within weeks my back was really strong. I went from being in agony and so weak to no pain and really strong. It made exercising really easy. Been ill after major surgery and its deteriorated but atleast I know how to get it strong again. 2 great exercises!

Zara x

hpsnickers1

squats and deadlifts - I would recommend barbell before dumbbells. Lift heavy. It doesn't matter how many reps. Even if it is heavy to the point where you can only do one rep to failure it is progress.

And no you won't bulk up.

I refrain from floor exercises now. That's what floor ab exercises do. Make your back weak and your hip flexors weak.

There is also a "pull up hang". Grab the bar and pull yourself up maybe halfway or just PULL AND HOLD if you can't get all the way up to the bar. You will notice that your entire body is tensed up. Including your abs and back. Even if you can't do a full pull up you will still get the benefits of it. And eventually you will be doing a full pull up (of course you might already be able to do one).

Or start at the top of the bar and do a slow "reverse" pull up. Or just hold yourself at the top of the bar.

JMPerlin

I do not like good mornings or dead lifts with weights, I hurt my low back when I was younger and prefer to stay away. If using an RB dead lifts are good. I lover hypertensions, those actually make my low back feel better.

autumnk921

Thank you all for your advice!!! I will def be doing most of the things mentioned!!

irridia

Crunches R Bad Mmmkaay.

Most likely the real culprit here is your lower abs also known as Transverse Abdominus. Especially if you have a desk job, this muscle (known in lay terms as the girdle muscle) is weak from sitting all the time.

Skip most of the other stuff and start with these: https://patienteducation.osumc.edu/Documents/dead-bug-exer.pdf

This shows you how to do them straight legged. Its super important when you do these, to make sure you are activating the correct muscle. Start in the position they show but with both feet on the floor, bent at the knees and knees slightly apart.

Place your hands over your belly almost as if you were framing a baby bump but low where your leg meets your trunk.
Inhale - feel the muscle move
Exhale - feel the muscle contract
Exhale forcing more air from your lungs and feel the muscle contract even more.
Do this until you are certain what it feels like from the muscle itself.
When you are ready, Inhale and slowly exhale and as you do slowly lift one leg off the floor keeping it bent.
Repeat on the other side
If this is super easy for you, lower one leg to the floor and do the same thing lifting the lowered leg.
repeat on the other side
If this is still super easy for you, then do the one they show with both legs straight for the starting position.

It is IMPERATIVE that you exhale during the lift to ensure that the muscle is engaged and contracting.

I have crazy imbalances in my pelvic girdle region and this excercise was given to me by my pilates based Physical Therapist.

If you can do this then keep going starting with 3 reps per side working up to 10. When you can do 3 sets of 10 without pain you can probably do weights.

In the meantime, join us here and see if this might work for you and if you check it out ahead of time you'll know what to expect
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women