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SubjectiveIllusion
New member
everytime i do deadlifts (with good form!) or heavy barbell rows my lower back is in pain.
any ideas...
any ideas...
excercises for a bad lower back...
- Thread starter SubjectiveIllusion
- Start date
PolishHammer1977
New member
GM's and lower back extensions are a good way to start. Start light and use a slow and steady pace.
Make sure your hamstrings are loose bc they can deiceve your back into thinking its tight. Really it may be your hammies.
Make sure your hamstrings are loose bc they can deiceve your back into thinking its tight. Really it may be your hammies.
SofaGeorge
New member
Take vitamin C and E... no joke. A researcher turned me on to using E and C years ago as a cure for lower back pain... haven't had any since. There are some GREAT medical studies written about this.
T-Rage
New member
Coming off a lower back injury this is what I did...
Focus totally on core strengthing exercises such as hyperextensions, deadlifts, squats, ect. but use light weight. If your using too much weight your back will just get irritated and not necessarily stronger.
After my injury I started out doing deadlifts with a broomstick which at the time was a great accomplishment. Then I'll add a few pounnds here and there. I don't care if it takes me 4 months to be able to deadlift 135 lbs. Atleast I know that when I get there my lower back won't be the weak link.
I think people tend to do too much too soon. Focus on the core and let that determine how much you use for barbell rowing, etc.
Focus totally on core strengthing exercises such as hyperextensions, deadlifts, squats, ect. but use light weight. If your using too much weight your back will just get irritated and not necessarily stronger.
After my injury I started out doing deadlifts with a broomstick which at the time was a great accomplishment. Then I'll add a few pounnds here and there. I don't care if it takes me 4 months to be able to deadlift 135 lbs. Atleast I know that when I get there my lower back won't be the weak link.
I think people tend to do too much too soon. Focus on the core and let that determine how much you use for barbell rowing, etc.
Parabellum
New member
SofaGeorge said:
Thanks for the tip!
SubjectiveIllusion
New member
thanxs every1...
i do take vit e/c. also just 2day b4 i read these responses i did some squats with no w8 2 warm up and then with 15lb dbs. then some g-morn'ns. no-pain!
im really happy about this!!! startn off slowely sounds like the way2go and i hav learnd 2 many x's in the past movn 2 quickly is countr-productive.
sounds funny but ill probily get sore and gain some anyways. so im happy!!!
thanxs alot 4 the hlp..
i do take vit e/c. also just 2day b4 i read these responses i did some squats with no w8 2 warm up and then with 15lb dbs. then some g-morn'ns. no-pain!
im really happy about this!!! startn off slowely sounds like the way2go and i hav learnd 2 many x's in the past movn 2 quickly is countr-productive.sounds funny but ill probily get sore and gain some anyways. so im happy!!!
thanxs alot 4 the hlp..
Lower back pain? You need to strengthen the core. Unfortunately squats, deadlifts, hyperextensions are NOT how you do that!
The fact that you have consistent lower back pain indicates your deep stabilizers (TVA, internal obliques, multifidus, pelvic floor muscles, diaphragm) are inhibited and not firing. Performing a traditional hyperextension in your state can increase pressure on the discs to dangerous levels and cause damage to spinal ligaments.
It'd be verging on impossible for me to go about explaining it without seeing you in person, so I highly suggest you find a good personal trainer. Continuing to deadlift when pain is caused will not help; it will only lead to potential injury.
-casual
The fact that you have consistent lower back pain indicates your deep stabilizers (TVA, internal obliques, multifidus, pelvic floor muscles, diaphragm) are inhibited and not firing. Performing a traditional hyperextension in your state can increase pressure on the discs to dangerous levels and cause damage to spinal ligaments.
It'd be verging on impossible for me to go about explaining it without seeing you in person, so I highly suggest you find a good personal trainer. Continuing to deadlift when pain is caused will not help; it will only lead to potential injury.
-casual
Heh it's cool. I feel I should mention a little more.
There are two elements of the core:
1. Stabilization Mechanism
These are deep lumbo-pelvic-hip muscles that aren't responsible for much actual movement. Their job is to stabilize the lumbo-pelvic-hip complex and the spine. You can activate them by performing in the "drawing-in" maneuver, which is when you pull your belly button inwards without tightening your abs or any other exterior muscles. PT's will tell their clients to perform this maneuver before all exercises, because it is linked with increased activation of the deep stabilizers.
2. The Movement System
This is the stuff everybody's more familiar with, namely the abs, obliques, hip flexors and extensors, hamstrings, adductors, erector spinae, and lats. Now squats and deads will build THIS element of the core, but if the other element isn't working properly it will cause more harm then good. It's essential that somebody have a strong inner core before working the outer core.
Hope this was helpful,
-casual
There are two elements of the core:
1. Stabilization Mechanism
These are deep lumbo-pelvic-hip muscles that aren't responsible for much actual movement. Their job is to stabilize the lumbo-pelvic-hip complex and the spine. You can activate them by performing in the "drawing-in" maneuver, which is when you pull your belly button inwards without tightening your abs or any other exterior muscles. PT's will tell their clients to perform this maneuver before all exercises, because it is linked with increased activation of the deep stabilizers.
2. The Movement System
This is the stuff everybody's more familiar with, namely the abs, obliques, hip flexors and extensors, hamstrings, adductors, erector spinae, and lats. Now squats and deads will build THIS element of the core, but if the other element isn't working properly it will cause more harm then good. It's essential that somebody have a strong inner core before working the outer core.
Hope this was helpful,
-casual
