need a lower back specific strengthening exercise

Discussion in 'Fitness & Nutrition' started by Maestro Nobones, Oct 26, 2005.

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  1. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    My lower back has been fucked up for years, and I'm trying to take some measures to fix it. I'm getting a new bed soon which I think is a big part of it, but the general weakness and being prone to injury of that area makes me think I need to strengthen it.

    I've been held back on my deadlift for quite some time because it's perpetually injured.

    links are appreciated.
     
  2. GTLifter

    GTLifter Banned

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    Reverse Hypers, Ghr, Gm, Sldl
     
  3. MaineSucks

    MaineSucks OT Supporter

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    hit the 45 degree back extension with lots o' weight
     
  4. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    ah yes I guess I should be more specific.

    what can I do at home, I have no gym membership. I have a decent weight setup but no way to do GHR's, tho I really want to. I have been hitting SLDL's recently on wed's workout along with GM's...
     
  5. iruski

    iruski New Member

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    Supermans?
     
  6. Jeff Merr

    Jeff Merr Elite Member

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    What kind of back injury do you have? that would help out a lot. I had torn muscle tissue in my lower back 2 years ago and i went through physical therapy and stuff, its about 90% now, i can give you tips and good exercises for that, but it would help to know if you have a nerve problem, disc, tendon etc.
     
  7. iruski

    iruski New Member

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    what exorcises good for nerve problems?
     
  8. JordanClarkson

    JordanClarkson OT Supporter

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    supermans :naughty:

    DB SLDL's off a step
     
  9. joy division

    joy division New Member

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    supermans..if you have a gym do GMs obviously.


    superman - hold it up ther efor a few seconds then go back down and up. If you get advanced you can hold a medicine ball behind your neck for a little added action.
     
  10. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    yeah I don't know clinically what's wrong with my back.

    the pain is extremely low, around the first 2 or 3 vertibrae, and it feels like it's in my erector muscles, but (if you can visualize this) if you push the muscles from the back, pushing towards the front of my body it doesn't really hurt, but if you push on the erectors from the sides, pushing in towards my spine, it hurts like a bitch. like the strain is underneath the erector muscles almost.
     
  11. Yail Bloor

    Yail Bloor OT Supporter

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    conventional deadlifts have strengthened my lower back considerably

    It used to be my biggest weakness. I also do hyperextensions, but only as a warmup.
     
  12. MaineSucks

    MaineSucks OT Supporter

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    for home, eh?

    maybe find a way to lock your legs in your bed and do hypers off your bed? hypers have significantly increased my lower back strength
     
  13. ccrooks

    ccrooks New Member

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    what's SLDLs?
     
  14. G-n-P

    G-n-P New Member

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    go to elitefts.com or midwest barbell and buy yourself a set of bands. You can do all kinds of tractioning by yourself with some heavy bands. You can do rehab type active recoery drills with the light and mini bands. If you decide to do this, let me know and i'll take some video for ya on how to do the tractioning.
     
  15. AMan

    AMan ???????????

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    stiff legged deadlifts
     
  16. Jeff Merr

    Jeff Merr Elite Member

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    depends, sciatica?
     
  17. edd91

    edd91 rebmeM weN

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    multifidus
     
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