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LOW BACK EXERCISES : Swingers Discussion 71743
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FORUMSGeneral DiscussionsFitnessLOW BACK EXERCISES
TOPIC: LOW BACK EXERCISES
Created by: HRIDER
Original Starting post for this thread:
Does anybody know what is the best exercise to make your Low back strong? I did hurt my low back so I can't do Just any thing, I have been going to the chiropractor for about 6 weeks now. Just want to know the best one. Any help will be appreciated. Thanks

JoAnn

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Correct Luvshak *S* Most chiropracters are very careful by taking xrays first, but you can't always tell that there may be a bulge or herniation in xrays. Forcing the spine in the case of a herniation, etc may very well cause more serious injury. Depending on where the problem disc is, even sit ups can cause more damage. Definitely see a PT that works WITH a Spine specialist. Better yet, see the specialist first and have them recommend a PT for you.

Palm Beach Gardens FL
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Any good physical therapist who works with spine surgeons will know of the exercises best suited to increasing lumbar strength. Most of these also involve abdominal strengthening. I would also be careul with the chiropractor thing - the potential for worsening your problems may not be worth the short term gain. But if the chiropractor seems to be working...

New York NY
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HRider, yoga is great for strengthening the torso also. A good instructor will also teach you how to modify the poses to accomodate any injury and pain. And absolutely correct! If you have ANY sharp pain while excercising...STOP! You may not be ready for that particular pose or excercise, but do NOT forego excercise completely. Getting back to normal strength can take awhile if you have sustained back injuries like bulging, herniated or extruded discs.

Palm Beach Gardens FL
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The use of an ab roller or doing, sit ups or some crunches is not always advised. It really depends largely on what is causing the low back pain. If there is no degenerative disc disease, or herniated discs or extruded discs to worry about, and the low back pain is caused from weak muscles, then by all means use the ab roller. However, doing sit ups or using machines to assist you may very well do more harm than good if you have damaged discs.

Pilates offers a solid way of strengthening weak muscles and stabilizing the torso.

Using an excercise ball also works very well. One of the best excercises for strengthening and stabilizing the back is to go down on all fours and do diagonal leg and arm lifts:

Raise , then lower right arm & left leg similtaneously to align with spine while balancing on opposing hand and knee, do a set of 10 to 20 reps, then reverse.

For strengthening abs, use an excercise ball: Lie on your back, knees up, feet on floor, arms raised over head ( stretched on the floor - not up in the air)while holding ball. Raise your legs to "table top" position (90 degree angle from thighs, calves are parallel to the floor). At the same time, raise your arms with ball straight up over your chest contracting your ab muscles to bring both ball and knees together. Still contracting your abs, lower your arms and feet back to the floor just touching briefly, then back to the raised position. Do a set of 10, 15 incressing reps as you gain strength. Focus on contracting the ab wall. Do not "swing" your legs and arms for momentum. Hope I explained it clearly.

Both excercises are great for strengthening the lower back and abs without inducing any injury or exacerbating old injuries.

Palm Beach Gardens FL
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An ab roller, really?

I would check with your Dr. first, I used an ab roller before my injury and I recall a LOT of strain on my lower back.

I'm not saying you are wrong, just ALWAYS ask your Dr. before trying something new.

A (he)

Youngstown OH
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My chrio told me yoga would be good but if I feel anything in my llow back don't do that one. So far so good. Hurting your low back is NO FUN.....lol.

Hope your back gets better also.

JoAnn

Tucson AZ
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NicAtNight is right on the money. That's the exact same thing my PT has me doing for herniated discs in my lower and middle back. After about three months, it's worked wonders. There are many other things as well, but the Kagle or Keagle is the main one. That's something I'd know for years anyway--if you want to improve your back pain, work your stomach.

Caldwell NJ
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Yes nic it is a disc problem pinching a nerve and muscle spasms, the chiro gets it back off the nerve and I feel good now. I'm back to once a week seeing them again and the twice a month after that. I will try those ab exercises after I talk to them.

Thanks JoAnn

Tucson AZ
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JoAnn,

I have a disc problem in my lower back and the PT started me on a simple program of strengthening the core muscles. Start with lying on your back with your knees up and just tensing your lower abdominal muscles (as if urinating) I know there is a name for this but it escapes me now (Keagles?). Hold for a 10 count, release and repeat three times. Your lower back is stabilized by your abs so as you improve, do more abdominal exercizes then start tensing the muscles in your lower back.

All of these can be done by simply putting your finger on the muscle you want to tense and focus your mind on it...you will feel the muscle tense and relax and, as Amy said, you have muscle memory so after awhile, you won't need to put your finger on it.

Good Luck!

A (he)

Youngstown OH
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I've injured my back badly about 4 times since I was 20. The only things I've found that keep my back strong and healthy are squats and deadlifts. Done improperly, they'll make your back even worse. But done properly, they do wonders for me. When I was squatting and deadlifting the most I ever was (at age 26), my back felt like I was 18 again.

However, if your injury is something beyond a muscular injury, like a herniated/bulging disc, then I'd probably avoid these exercises. (Mine were all muscle sprains/strains/tears.

Clarion PA
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TOPIC: LOW BACK EXERCISES