Lower back strengthening exercises

[Thebigark]

Oh we have an ego lifter.....

Im really not...I know i came off that way. I am actually pretty dissatisfied with where i am at, but that keeps me motivated to push a little more. Im just used to me and my lifting friends giving each other a hard time. I guess i should tone it down until people get to know me.

i never heard that doin deadlifts last is better. I usually do it second cause it takes so much energy. I am usually tired after it. I'll give it a try. Never hurts to change things up and try new things.

[yitmy]

Doug,
On re-reading Saurus's post, I miss read how it was peformed.(my bad) I encourage people to strengthen their buttocks first. I do this by having them lie on their stomach and then lifting the leg straight back or up with the knee straight. Then repeat with the knee bent. This works your glutes which is closely associated with the back.

Back hyperextensions may be too much at first. but coming from a position of trunk flexion to neutral would be a better exercise.(speaking from experience, my back segment of the transverse process got pinched and for a good month I was miserable. A physician indicated back hyperextensions could be the cause and to avoid them.) Saurus exercise of stabilizing the trunk and lifting legs to neutral would also work to strengthen the back/gluteal area.

I do not specifically train the multifidi, erector spinae, longissimus musculature, maybe I should, but I feel some things are best left as G-D intended. I have also not found any research indicating that putting an outside force on the area being a way to specifically cause hypertrophy for the region. (I am not sure clinically that we would want to) I do know that they do respond to stress, so if you squat the load on your back would strengthen your back musculture to help stabilize the load. So by performing gross/compound movements deadlifts, squats, good mornings, lunges the stress from the load would also increase the synegistic musculature strength. Which would strengthen the back indirectly.

I have found great results with the time factor with exercises. I do begin with repititions but I advance using time. I find that if you say work your abs and do 30 reps you may not be paying a lot of attention to your form. But if you do the same exercise and you want to encourage good form but you keep losing count because you focus on the form so much then another measure of reps could be time. I do not think we should base all exercises this way, its just something that has worked well for me and my clients. Do note that I only do only one set of the particular exercise with time. Many clients have to start with reps first to build up the endurance to do time based exercises.
-m

[bigboi]

Originally Posted by Doug

Try doing hyper-extensions that builds up lower back,

Thanks for the rep+ appreciated

some 1 at gym told me not to do hyperextentions because they hurt the lower back and not strengthen it, i did them a month ago and i had to take a 15min rest b4 biceps because it was hurtin so much is that right?

[Damien]

It's probably because your back was/is not very strong and wasn't up to the task. I used to get a really sore back when i first started doing deadlifts too, but I dropped the weight a bit and kept them up and now my lower back is really strong. It always would hurt when I did a lot of crunching type exercises too, but now it's all good. It's just a matter of working into it and building the strength

[Rouge]

Oh yes!! I love hyper extensions.
Yeh i do my deadlifts last too, i do my squats first though so that the two most energy sapping exercises are a fair distance apart recovery wise.

[Stevostine]

As I can't open the link with the exercises, I can't really give comments..

What I give to my clients for strengthening the lower back part:
Is the use of a Swiss ball. You put your feet in the gym ladder at a 30cm height, the ball goes maximum near your diafragma (so you're lying on your stomach) and from there you lift up & down.

When it is too easy, I use a medicine ball (2kg) that they put behind their head, or a 5kg disc.

To vary a bit, you can do rotations as well... which means you lift up and rotate to one side, then to the other. The only problem is: balance... so I give that to people with a few months experience..

What do you think?

[Possum]

Originally Posted by bbaker352

Im pissed off that I cant do deadlifts! Apparently no one in the state of Florida knows. Every, I mean every time I try to do a deadlift, I feel like my lower back is going to snap in half. I KNOW it has to be form, but no one can seem to help me out down here. Thanks for the lower back exercises Doug... It will be helpful! Rep+

Just try with a light weight at first.

Stick your stomach out forwards, shoulders back. You dont want your back rounded forwards like if you went to pick a pen up off the floor, you want it the opposite way.

Stick your ass out too like you where doing a squat and bend your legs. Its quite a hard exercise to describe but i hope that helps

[gprun37]

i had some trouble with the back stiffness and tensing when running and some workouts, i will give some of these a try. thanks

[jonzy77]

Hey doug im sorry to write this on here but i can't seem to find any other way. hahaha im new to this and was wondering how to post a bulletin so i can ask some questions. Could you point me in the right direction?

[Possum]

Originally Posted by jonzy77

Hey doug im sorry to write this on here but i can't seem to find any other way. hahaha im new to this and was wondering how to post a bulletin so i can ask some questions. Could you point me in the right direction?

Just go to the correct forum page, I.e beginner questions and advice then click the New thread button on the top left, and there you go ask away