exercise ideas to strengthen lower back?

sherryb3052
sherryb3052 Posts: 24
in Fitness and Exercise
I am fairly new to the fitness pal site and have recently started exercising, however, I have injured my back. I would appreciate any ideas how to strengthen my lower back because this is a reaccuring stress.

Replies

  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Firstly whatever exercise you do, make sure you are using correct form, this is very important and will certainly limit your chances of straining your back further.

    I suffer from lower back problems, the pain is worse than anything I have ever experienced and one of the reasons for me to workout is to keep my back muscles strong to support my spine.

    I lift weights, do body strength exercises like push ups and planks, I do these either at home or in Bootcamp and circuit training classes.
  • JoRocka
    JoRocka Posts: 17,525 Member
    learning how to dead lift- even the lightest weight (like a pvc pipe) will help. Get some help with that though- there is mobility stuff at hand.

    There are also multiple layers of DL available so dont' get stuck with conventional.

    Also "Supermans" are specifically targeting the low back.

    as always- consult a medical professional first.
  • unhgoose
    unhgoose Posts: 122 Member
    Doing lots of core work like planks has prevented re-injuring my back, but when I was trying to get better the other thing that helped is adding a 10-20 minute yoga routines. It really helped strengthen and stretch out everything. You can put "yoga back" into youtube and get a million routines...here's one: http://www.youtube.com/watch?v=FsKHQ81Cbdk
  • sherryb3052
    sherryb3052 Posts: 24
    Thanks for the information. I will defineately keep that in mind
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    How did you hurt your back? Have you been to a doctor about it? If not, that's where i would start. Following random advice from people who don't know your situation may worsen the problem.
  • sherryb3052
    sherryb3052 Posts: 24
    I hurt my back lifting a patient at work. I have been to a doctor and he has me stretching but after it heals I want to know how to prevent injury again, besides the lifting techniques that have been drilled in my brain. LOL
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I hurt my back lifting a patient at work. I have been to a doctor and he has me stretching but after it heals I want to know how to prevent injury again, besides the lifting techniques that have been drilled in my brain. LOL

    Injuries like that are usually from failing to contract the abdominals properly while moving. That's more about conscious coordination than strength. Practice contracting your abs all throughout the day, especially when moving around. This explains how:
    http://www.youtube.com/watch?v=3p8eXl1OGdM

    If you have any sort of abdominal distention, work on shrinking it, because it will interfere with the proper functioning of your abdominal muscles that support your back.

    Once you get clearance from your doctor, follow a good, full-body strength training program, like New Rules of Lifting for example.
  • sunryzer
    sunryzer Posts: 31 Member
    Yoga in general is quite good.

    For recovering, it doesn't get much more low impact than planks - just assume a push up position but on your fore arms rather than hands, and hold it for 30 seconds, relax, hold for 30 seconds, relax... repeat 10 to 20 times. As you get stronger, hold for longer and increase the repetitions.

    As mentioned above, superman holds are another good one. My trainer put those into my routine specifically because I have back problems.
  • sherryb3052
    sherryb3052 Posts: 24
    As soon as I am able to get in the floor and back up, I will definately try all of these exercise ideas. I appreciate all of the feedback! Thanks guys
  • TeaBea
    TeaBea Posts: 14,517 Member
    As soon as I am able to get in the floor and back up, I will definately try all of these exercise ideas. I appreciate all of the feedback! Thanks guys

    This website sells DVD workouts for back pain. There are video clips & reviews to give you some ideas.

    http://www.collagevideo.com/exercise-videos/back-pain-exercise-videos-43
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    - pelvic tilts/bridges

    - Bird Dog exercises

    - Exercise ball squats

    - General core work...planks, etc. A lot of lower back injuries are actually a result of an overall weak core.

    - Yoga

    These are all things you can pretty much start working with right away once you're feeling better and you can do these pretty much every day. I'd also recommend getting into the weight room eventually and starting on a full body lifting routine that would include dead-lifts and weighted squats.

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