Please Scroll Down to See Forums Below Okay I am in a dilemna. My lower back has been hurting me for about a month not bad but a nagging pain. I went to the gym this morning to do legs and was do some light warm-ups to stretch and messed it up even more. My question is should I take time off which I do't want to or what kind of exercises to help get it back in shape to lift regularly and use some real weight again.
Lower back pain
- Thread starter acuraman
- Start date
diamonddiceclay
New member
do hyperextensions 2 sets of 15 every 5 or 6 days
Blood&Iron
New member
I had something similar. In my case it was a soreness in my left, lower back that I'd feel mostly upon waking in the morning. I was doing squats, rack-deadlifts, and stiff-legged deadlifts and dropped them for a time and found my back feeling much better. Then I added them back in, with considerably lighter weights, somewhat higher rep ranges, and much slower cadences and have felt fine since.
bignate73
New member
chances are you strained your spinal erectors (superficial). most lifters tend to over recruit them when lifting as it is, so its not surprising. do you wear a belt? arch your back?
the majority of "low back" pain is due to faulty if not absent INNER unit recruitment, ie core. (psoas, multifidus, transverse abdominus) instead of outer unit (rectus abdominus, erector spinae).
so in that case, hyperextensions would be just adding fuel to the fire. do a search on "core" training or core stability. check out nasm.org or ptonthenet.com. you'll find out more on it.
the majority of "low back" pain is due to faulty if not absent INNER unit recruitment, ie core. (psoas, multifidus, transverse abdominus) instead of outer unit (rectus abdominus, erector spinae).
so in that case, hyperextensions would be just adding fuel to the fire. do a search on "core" training or core stability. check out nasm.org or ptonthenet.com. you'll find out more on it.
the worst back pain I ever had (for a period of 4-6 months) was fixed by doing hard and heavy ab work. Never did train them hard enough and the imbalance got me...hope this helps
I wear a belt when doing smith machine squats and sumo deadlifts real great for the lower back I know I try to use good form but I guess it has been getting sloppy with the more weight I have been using. I train abs hard about 2-3 times a week. I will definately add hyperextensions to my limited routine now and remove deadlifts, squats and any kind of unnecessary bending. Thanks for all the great info from everyone.
mattcanning99
New member
first, could you tell me if you know what caused the pain?
with me in the summer it was really shitty form on heavy deads (well 225, but heavy for me). what cured me was wearing an extra pair of magnetic soles for my shoes. back pain gone instantly. they are expensive tho, like $70. (im serious too about these things too)
otherwise do some hypers, and consider taking a week off. if you are still in pain, that is (despite the hypers). if its really bad, call your doc of course. and remember good form on the heavy deads and t - bars, as they put a lot of pressure on the lower back. also, what jake said about a belt - does help too.
with me in the summer it was really shitty form on heavy deads (well 225, but heavy for me). what cured me was wearing an extra pair of magnetic soles for my shoes. back pain gone instantly. they are expensive tho, like $70. (im serious too about these things too)
otherwise do some hypers, and consider taking a week off. if you are still in pain, that is (despite the hypers). if its really bad, call your doc of course. and remember good form on the heavy deads and t - bars, as they put a lot of pressure on the lower back. also, what jake said about a belt - does help too.
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