posted March 16, 2000 07:52 AM            

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I would want to know why I have backache, low back. I do not know if it is the squats heavy or dead lift stiff legs or dead lift. What exercise is good to strengthen the low of the back

THANKS FOR REPLY

TOUTATIX

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posted March 17, 2000 09:37 AM            

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Lower back strain is one of the most common injuries in the gym.

The best way to prevent this is to stengthen your lower back slowly. Hyperextensions work this area well, but I would be more inclined to still stick with the basic power movements like squats, deads & t-bar rows using perfect form building up the weight slowly until your lower back has developed enough strength to support these power movements. Remember to use a weight belt to support your lower back.
Hope this helps...

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posted March 18, 2000 01:40 AM            

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Hope ya don't do all those in the same week? That could be the cause of your backache.

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posted April 04, 2000 02:14 PM         

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Remember to "arch" your back a little - it shifts the stress to your upper back - also start out light and do NOT use a back belt till u go heavy, the belt helps but it will weaken your lower back if you rely on it to much - I max on the squat at 495 and i don't put my belt on for anything under 265 - I used to hurt my back alot till a power lifter friend set me straight on my form, it made a huge difference, max went up, pain went away!
;-}

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posted April 04, 2000 02:16 PM         

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Remember to "arch" your back a little - it shifts the stress to your upper back - also start out light and do NOT use a back belt till u go heavy, the belt helps but it will weaken your lower back if you rely on it to much - I max on the squat at 495 and i don't put my belt on for anything under 265 - I used to hurt my back alot till a power lifter friend set me straight on my form, it made a huge difference, max went up, pain went away!
;-}

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posted April 04, 2000 05:25 PM            

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It is vital to keep your form on all lifts if you go heavy or light if you do not want back pain.

On the squat as mustang68 says arch your back, take a look at some power lifting sites to see the form of lifts. (powerlifting.com)

Don't do anything to heavy as to hurt your back. Get an experianced lifter to look at your form.

Hope this is usefull.

POW

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posted April 27, 2000 06:12 PM         

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I agree with Mustang on NOT using a weight belt unless going heavy. I used to rely on the belt for every leg workout and pretty soon I started developing back problems...even leaning over to flush the toilet would hurt like hell. I wisened up, tossed the belt, and worked on building up my lower back and haven't had a problem since.

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posted April 29, 2000 10:47 PM            

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Could be your core strenght is poor.That is a big contributor to back pain.another is tight muscles or weak abdominals.Why don't you see a doctor.

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posted April 30, 2000 06:15 AM         

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Do you have a job which involves sitting around all day? You may have bad posture and need a better chair. Some people ar just prone to back problems - probably worth seeing a chiropracter. I would wear a belt at all times to protect your lower back. I have always worn a belt and this doesn't stop me doing 500llb deadlifts. I agree that hyper extensions will strengthen your lower back but don't come up too high or you will stress your back.

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posted April 30, 2000 05:04 PM            

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Wearing a belt only adds more to your problem.Find out what is causing the back pain and correct it.Posture is one like he said.Only a trainer or someone trained to can analize your movement patterns and body position and find the cause.

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posted May 01, 2000 04:53 PM            

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Back problems can often occur due to tight hamstrings. When the hamstrings are not properly stretched, the lower back has to make up for it by working harder. Make very sure that you are performing hamstring exercises. Straight leg raises are really the best overall hamstring stretch. You can use a partner or a long belt to help pull your leg back towards your head as far as possible. Once you start doing these stretches regularly, you may notice a huge difference in your back problems.

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posted May 01, 2000 08:29 PM            

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To add to what Alstier just said about your hamstrings,look at your Quads to see if there tight especially the Rectus Femoris as it is attachd to the hip and if it is tight then it will pull the hip forward which makes the hamstrings tighten up.

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