lower back problem...please help!

[lowerbackman]

Hello All,

Who can help me.....

Quite a few years ago a doctor told me to do special exercisers for my lower back because he could see an "s" when you watched my back from the backside when bend forward. and also the hole in my back slightly too deep.

The three exercisers were:

1) laying on your back with your knees bend and your feet, head, arms and shoulders on the ground. the bring one knee up to your chest, then the 2nd one... then bring the 1st knee back and then the 2nd one...

15-30 reps a day

2) similar to the above, but in stead of bringing up your knees drop them both to one side of your body, keeping your shoulders, head and arms on the ground. then bring/turn them up to your chest in one move, and then bring one knee at a time back so you have both feet on the ground

15 reps each side (right,left,right,left,etc.) 30 in total

3) laying on your front with both hands underneath your forehead, and then bringing up your upper body slightly and then back again. (a small Back Extensions movement)

I didn't have any pain in my back for the past and since 2 months i started fitness. I din't have any pain in the beginning.

2 weeks ago on an evening after playing some football (soccer) that day i got a pain in my lower back, which isn't gone yet.
(the feeling in your lower back you will get when you walked very long or stood on one place for quite a long time.

I think, i hope the pain will go away soon after some rest, but what are good exercises to make the hole in my back smaller (so I get the correct position again (see the picture similar to my back, or isn't the hole not that bad to worry about! have you seen much worse !? ) and prevent more problems with my lower back in the future (also with doing fitness at the gym)

Do i need to train lower back muscles on the back extension machine carefully, even when you feel a little bit in your lower back. Or should i train other muscles first?

Will also training your back improve your posture when you stand/walk.

Thanks,

Lower Back Man

 

[Thaibox]

When you do #3, put a firm pillow under your waist.

The most important thing to do is blast the shit out of your abs, obliques, and spinal erectors. Build a midsection like an oak tree and back problems tend to disappear. Stretch your hams regularly. Tight leg muscles put a shitload of stress on your lower back/spine.

Do hypers, good mornings, deads(and stiff-legged deads), etc...

 

[coolcolj]

Gotta do reverse hypers - this single exercise has served me well

 

[coolcolj]

a lot of back problems are due to postural imbalances and over tension in the lower back muscles resulting from sitting down too much on a chair. Sitting on swiss ball is much better.

From years of sitting in front of the computer for hours a day, I had bad postural problems that cause my lower back to ache
After I had rolfing done to me, my posture was perfect. You could see a definite before and after difference in my pics.

The body is held together my bones and muscles. Fix the muscles range of motion, relative strengths and nervous patterns that control muscles and so will your posture improve.

Doing weight training can do similar things. increasing range of motion and strength in unused muscles, bringing their strength up to match other muscles that are over used etc. A good strength coach/trainer while expensive will be able to provide a structural asessment to fix your problems. These are not personal trainers BTW They are more like the sort of person who would train a pro athlete