Lower back pain.. Favourite exercises?

SurfyFriend
SurfyFriend Posts: 362 Member
edited January 18 in Fitness and Exercise
If you are like me and experience the discomfort of lower back pain, you probably also have to be creative about finding exercises which support, strengthen or perhaps avoid your back and surrounding muscles.

My favourites are swimming, walking, surfing.
Hamstring/glute stretches and ab strengthening help alot.
I find anything involving bending down and picking things up aggravates things but I also want to gain muscle, so...

Opinions?

Replies

  • LordBear
    LordBear Posts: 239 Member
    taekwondo, lifting, ex. bike, swimming
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    Actually I just started up Taekwondo again after a 2year break. I read an article that excess bag work can also hurt your back. But I think the training itself is overall very beneficial.
  • Mads1997
    Mads1997 Posts: 1,494 Member
    lifting heavy weights has helped my back so much, believe it or not.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    You need exercises that strengthen the lumbar spine and abdominal muscles: Bridges, pelvic tilts, supermen, clams, planks, among others.

    You should pick up heavy objects only using proper form and only when necessary. I would be very hesitant to use heavy weights on my back. Your back hurts because it's vulnerable in some way. And no deadlifts or good mornings.
  • LordBear
    LordBear Posts: 239 Member
    think i have a compressed disc or something...on disability.. got tired of sitting at home so bout 2 years or so i got back in to tkd while still over 400 lbs, hernia, asthma and finally off my azz in over a few years... it hurt and i was sore..but kept at it... i just watch what i do and dont do other things.

    started at gym first just to get some strength back sitting and doing things. couple months later did the tkd. lot of walking and a ton of core useing those big balls and doing crunches etc.
  • sunman00
    sunman00 Posts: 872 Member
    when my lower back hurts I do 'the bridge'

    lay flat on your back, then push pelvis as high as you can in the air; lift back & legs but keep shoulders & feet flat on the floor;

    keep the pelvis still,

    change the stretch by moving arms around; start with arms straight down, then raise them above your head, than point them out to the side;

    it's been really effective for me :-)
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    These are very good inputs.
    I tried lifting heavy weights and couldn't walk for a week. The squats and deads were the killers I think.
    I had a compressed disc too and little things will make it bad again even after its healed.
    I think starting small by strengthening core and lumbar gently but progressively is a good method
  • Noor13
    Noor13 Posts: 964 Member
    When my discs are really bothering me, I do the Yoga Cobra position.
    Also being on the Inversion table helps a lot.
    For strength I do Deadlifts, plank holds, supermans with wrist weights.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    These are very good inputs.
    I tried lifting heavy weights and couldn't walk for a week. The squats and deads were the killers I think.
    I had a compressed disc too and little things will make it bad again even after its healed.
    I think starting small by strengthening core and lumbar gently but progressively is a good method

    I lifted a box, with what I thought was proper form.
    CRACK.
    Herniated disc.
    Foot drop.
    Surgery.
    Years of pt and pain management procedures in which they shot cortisone into my spinal column.
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