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 Lower back's been killing me, good steengthening exercise?
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| Author | Topic: Lower back's been killing me, good steengthening exercise? | ||
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Cool Novice 
Posts: 21 |
My lower back's been killing me lately. Could someone recommend a good stengthen exercise for it? Please don't say "goodmornings", there's no way I could deal with them.     | ||
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Pro Bodybuilder 
Posts: 540 |
Try hyper extensions. Ease into it and go from there. You use your own bodyweight. Also work your abs. ------------------ | ||
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Freak 
Posts: 2238 |
I hate good mornings as well. . .they hurt my back more than help. My two ideas are, first, straight leg deads, very light weight high rep. . .if its painful stop. The second is if you have an back extension bench at your gym. . .its the one that crushes your balls. . .you put your feet in the bottom and locking your quads in and bend from the torso. . .it is probably the best back loosening/strengthening equiptment in my mind. ------------------ | ||
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Amateur Bodybuilder 
Posts: 131 |
Is it a muscle pain or a spinal pain? | ||
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Amateur Bodybuilder
Posts: 108 |
The hyperextension bench that Kodiak described would be great! Another option might be to incorporate relatively high rep deadlifts into your routine... (using fairly light weight, in the 10-12 rep range) | ||
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Cool Novice
Posts: 37 |
...chiropractor worked well for me.Work your abs and hamstrings to take pressure off your back. | ||
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Elite Bodybuilder 
Posts: 926 |
I've been having the same problem for about a month now. Its like a bad aching sensation in the lowest back muscles right above your butt. It really aches bad when I do leg days. I've cut out squats for a while. People have suggested using the back hyperextension which I will start doing on my back days and probably to warm up my lower back before doing legs, which I forgot to do today before legs. Its a major pain in the ass, isnt it? | ||
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Moderator
Posts: 1628 |
FIT ball, NRG ball, or swiss ball, whatever moniker you give it, is the best tool for strengthening your abs and lower back and for developing mid section stability. ------------------ | ||
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Cool Novice
Posts: 21 |
It feels like some kind of arthritic pain and that's what's bothering me. If I was just out of alignment, I'd go to the chiroprator, but I'm pretty sure it isn't. It hurts most when I wake up in the morning but after some wet heat and movement it seems to loosen up and be okay for work. But I definitely notice it when trying to work out, I can't use as much weight, for example, when doing standing dumbell curls. These really bother my lower back. I know that sounds weird. I'll try the extensions, it sounds like a great idea. | ||
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Pro Bodybuilder
Posts: 315 |
Stretching is important, especially for your hamstrings. If your hams are tight it will pull on your lower back. I have a box that is slanted upwards that I stand on to stretch my hams and when my back is tight this takes a lot of stress out of it. Chiropractic and massage therapy are good for temporary relief. As far as back exercises hyperextensions and the nautilus low back machine are good for the muscles without causing too much stress. | ||
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Pro Bodybuilder
Posts: 393 |
Are you using Dbol or anything that has given you a lot of bloat? Many of us that use Dbol without a good anti-estrogen get severe back pain. The extra bloating in the stomach area adds several extra pounds of stress to the lower back. A national competitor once told me it's also because the lower discs are overhydrated with all the bloat and that causes pain as well. If you aren't holding a lot of water then it is something else. If you are holding a lot of water strengthening exercises probably won't do the trick. As soon as I stop using dbol and lose the bloat the pain goes away. Next time I will use Arimdex. | ||
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Cool Novice
Posts: 21 |
I think this may be a big culprit. I'm not using dbol but am on T and am a bit bloated. I'm going to try the stretching, the medicine ball (I forget the actual name), and the hyperextension along with some wet heat. These are some great ideas and I'm really thankful for them. | ||
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Amateur Bodybuilder
Posts: 216 |
yep, hyper extensions are good, try those. | ||
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Cool Novice
Posts: 11 |
Check with the chiropractor. Your hips might need adjusted. Just had mine done yesterday. Amp....great info on the dbol. Maybe thats why my lower backs been killing me. | ||
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Novice 
Posts: 10 |
i'm with pfliter. you got to stretch your hams if youre not. that will help a lot! | ||
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Amateur Bodybuilder
Posts: 83 |
Are you in the middle of a cycle? ------------------ Great Information on Injections and Syringes | ||
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Freak
Posts: 2238 |
Twiggy, thanks couldn't remember that damn name for the life of me . . .hyperextension. . .I feel better. ------------------ | ||
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Pro Bodybuilder
Posts: 300 |
i like hyperextensions and good mornings ------------------ | ||
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Novice
Posts: 5 |
I would agree with everyone who has suggested chiropractor and massage therapy. Both have provided me with serious relief. In terms of exercises, I like hyperextensions (as many as you can do without rest) and windshield wipers (not sure if thats the official name). With windsheild wipers you lay on your back and point your legs straight up (90 degree angle from your body). Then you rotate you hips so your left side touches the ground and then back up again until the right side touches the ground (like windsheild wipers). Doing these two exercies for high reps at body weight helped me through a lower back unjury.
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posted February 13, 2001 10:33 PM