Need to strengthen my lower back

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erinlea75
erinlea75 Posts: 47 Member
in Fitness and Exercise
I've never had problems with my lower back before. But I guess from 3 pregnancies, it's starting to show some wear and tear. It doesn't hurt when I do things. It just feels week - like it's going to give out on me. And it seems to be getting worse. I'd finally gotten up to a minute doing my planks, but recently my back has been starting to give out long before that. I'm going backwards on my plank progress and it's not because of my stomach muscles.

I'm really working on strengthening my core. But what can I do to to strengthen my lower back at the same time? I remember doing the Swan when doing Pilates years ago. Would incorporating that with my planks be sufficient? Or is there something more I should be doing?

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  • Determinednoob
    Determinednoob Posts: 2,001 Member
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    Deadlifts, good mornings, hyper extensions
  • gxm17
    gxm17 Posts: 374
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    I threw my low back out during my first pregnancy, and had nagging on-and-off back issues for the next 20 years. It finally got to the point that I had to have physical therapy for it. My PT had me doing an exercise very similar to Pilates toe taps. She emphasized keeping my back in place, and she had this neat technique of putting a blood pressure cuff under my back and, while I did the toe taps, I had to keep the gauge dial as consistent as possible. She also had me doing supermans on a stability ball (http://www.wikihow.com/Do-a-Superman-Exercise-With-an-Exercise-Ball), as well as straight leg bridge on a ball (http://www.acefitness.org/exerciselibrary/66/stability-ball-shoulder-glute-bridge/).

    Another thing I learned from her is that back bends are good for your back. I was always frightened that they'd make my back pain worse. But now I regularly do a yoga back bends practice (Rodney Yee's AM Yoga), especially if my back is bothering me.

    As with any exercise: If it hurts, stop immediately. Do not try to suffer through. And if the pain continues, see a doctor.
  • preaser
    preaser Posts: 85 Member
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    I threw my low back out during my first pregnancy, and had nagging on-and-off back issues for the next 20 years. It finally got to the point that I had to have physical therapy for it. My PT had me doing an exercise very similar to Pilates toe taps. She emphasized keeping my back in place, and she had this neat technique of putting a blood pressure cuff under my back and, while I did the toe taps, I had to keep the gauge dial as consistent as possible. She also had me doing supermans on a stability ball (http://www.wikihow.com/Do-a-Superman-Exercise-With-an-Exercise-Ball), as well as straight leg bridge on a ball (http://www.acefitness.org/exerciselibrary/66/stability-ball-shoulder-glute-bridge/).

    .

    As with any exercise: If it hurts, stop immediately. Do not try to suffer through. And if the pain continues, see a doctor.

    this works, I highly recommend a good PT that specializes in spines. Has worked wonders for me.
  • FireBrand80
    FireBrand80 Posts: 378 Member
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    Deadlifts, good mornings, hyper extensions

    ^^^
  • erinlea75
    erinlea75 Posts: 47 Member
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    Thanks. Definitely familiar with toe taps, hyper extensions, and straight leg bridge on a ball. I can incorporate those at home. And will talk with my trainer about incorporating more deadlifts and/or good mornings with her at the gym.
  • RAQUELINATOVAR
    RAQUELINATOVAR Posts: 221 Member
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    i got some kind of rowing thing with the bands to do at home. it is supposed to strenthen the core and i do feel it in the lower back area also. i don't feel it when i am doing it but the following day i know i had a workout.

    maybe you should see the dr about your back. it is better to go now with not so much pain than going later when you can't even lay down without pain.

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