What exercises can I do to increase strength in my lower back?

Discussion in 'Fitness & Nutrition' started by TQ, May 1, 2006.

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  1. TQ

    TQ OT Supporter

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    I have a heirneated disc in my L4-L5 vertebrae and I am trying to lose weight and build strength around my back.

    I've been doing a lot of ab movements but I've tried doing light deadlifts, light rows, and they both make my lower back really sore for the next couple of days :wtc:
     
  2. Hpower

    Hpower GO GATORS

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    back extensions, good mornings.
     
  3. TQ

    TQ OT Supporter

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    Good mornings would KILL my back in its current state.

    I have a feeling back extensions would too.
     
  4. gubment cheese

    gubment cheese New Member

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    deadlifts???
     
  5. deadbolt

    deadbolt New Member

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    :eek:
     
  6. TQ

    TQ OT Supporter

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    Read my first post :squint:
     
  7. SquallRm

    SquallRm New Member

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    [​IMG]
    [​IMG]

    [​IMG]

    Good luck.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Please disregard any of the advice in the above posts.
     
  9. SquallRm

    SquallRm New Member

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    :hsnono:
     
  10. TQ

    TQ OT Supporter

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    I think I'm just going to call my old physical therapist tomorrow :rofl:
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Your advice was shit.
     
  12. deadbolt

    deadbolt New Member

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    whats your advice then!? jesus
     
  13. TQ

    TQ OT Supporter

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    I need movements that aren't so stressful on an already injured back. :hsd:
     
  14. forum95

    forum95 Come see bout us OT Supporter

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    :hsugh:
     
  15. SquallRm

    SquallRm New Member

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    back extensions aren't stressful, it doesnt get any easier on the back.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Oh yeah?

    The key to preserving a therapeutic muscle activation level while minimizing the spine load is to activate only one side of the spine musculature at a time... For the purposes of this discussion, we can think of extensors in four sections—right and left thoracic portions and right and left lumbar portions. The common extension task of performing torso extension with the legs braced and the cantilevered upper body extending over the end of a bench or Roman chair activates all four extensor groups and typically imposes over 4000 N (about 1000 lbs) of compression on the spine. (McGill, 2004)
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Before building strength you have to work on grooving motor patterns and increasing muscular endurance, which is protective on the lumbar spine (strength is not).
     
  18. TQ

    TQ OT Supporter

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    Recommend some movements? :x: :hsd:
     
  19. Bobert

    Bobert OT Supporter

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    :eek3::eek3:
     
  20. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    do really heavy deadlifts... :x:
     
  21. forum95

    forum95 Come see bout us OT Supporter

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    What about reverse hypers? I've heard good things about those and back health.
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Start with cat/camel motion to reduce spine viscosity
    Lateral leg lifts or x-band walks to activate glute medius
    Back bridges to activate glute maximus
    Slow lunges with an upright and braced torso
    McGill curl-ups
    Side bridge for quadratus lumborum
    Birddog progressions
     
  23. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i wouldn't perform them with a herniated disc
     
  24. Elfling

    Elfling New Member

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    Joo don't mess with Ceaze..he'll slap you with a pubmed doc so fast your head will spin! :eek3:
     
  25. Knightmare X

    Knightmare X OT Supporter

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    I have the same problem, since a little over a year ago, how long have you had your problem?
     
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