lower back exercises

  1. New Member
    travwj's Avatar
    Stats
    5'11"  194 lbs.
    Join Date
    Dec 2010
    Posts
    178
    Rep Power
    117870
    Level
    18
    Lv. Percent
    88.79%

    lower back exercises


    Hi all,
    I have had some lower back injuries with squats and dead lifts in the past. I want some recommendations on lower back excersises to strengthen my lower back... Like rack pulls, hypers...are there any others?
    Thanks
    Trav.

  2. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,349
    Rep Power
    172492
    Level
    41
    Lv. Percent
    76.01%
    Achievements Activity ProPosting Pro

    It sounds like you may need a coach or a trainer to watch you lift. Lower back issues with squats or deads are usually due to arching of the back while lifting, and not keeping a strong, straight lumbar. Back extensions and good mornings are good, low weight exercises to strengthen your lower back too
  3. New Member
    travwj's Avatar
    Stats
    5'11"  194 lbs.
    Join Date
    Dec 2010
    Posts
    178
    Rep Power
    117870
    Level
    18
    Lv. Percent
    88.79%

    Yeah I figured I had to strengthen my lower back and work on DL and squat technique.
    •   
       

  4. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,251
    Rep Power
    963218
    Level
    92
    Lv. Percent
    39.02%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    You do not want to lose your arch during squats and/or deadlifts as the lumbar has a curve to it. The problem is that most people round their lumbar and do not maintain the tightness needed to avoid injury and also often wear improper footwear which shifts the weight to the toes and exacerbates the issue.
    M.Ed. Ex Phys
  5. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,349
    Rep Power
    172492
    Level
    41
    Lv. Percent
    76.01%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    You do not want to lose your arch during squats and/or deadlifts as the lumbar has a curve to it. The problem is that most people round their lumbar and do not maintain the tightness needed to avoid injury and also often wear improper footwear which shifts the weight to the toes and exacerbates the issue.
    Good point as well! You really wanna make sure you are keeping your weight over your heels and not leaning forward or standing on your toes! This was really hard for me at first, since I played sports my whole life and all you hear from coaches is "stay on your toes!!" Much the opposite in weight lifting!
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,251
    Rep Power
    963218
    Level
    92
    Lv. Percent
    39.02%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    It's best to keep your weight on the outside of the foot to keep proper knee tracking and to help engage the hips.
    M.Ed. Ex Phys
  7. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    324
    Rep Power
    8629
    Level
    16
    Lv. Percent
    31.56%

    I've found it helpful on squats to actively contract the muscles of the lower back just before and after I've unracked the weight. Keeping it tight and focusing on the activation down there goes a long ways (for me) when it comes to noticing when form starts to break down and dangerous rounding begins to occur.

    You might also want to work on hip mobility and make sure your hamstrings have the elasticity they need to get you through the proper ROM in the squat. Some additional, specialized glute and hamstring work would probably be good for you as well since they can contribute to improper form if they're not strong or flexible enough.

    I'd start with these exercises and see what helps you:

    Cable Hip Abduction/Extension, Monster Walks, Good Mornings (ease into these - don't hurt your back trying to fix it)
    Go hard. Go heavy. Never stop.
  8. New Member
    travwj's Avatar
    Stats
    5'11"  194 lbs.
    Join Date
    Dec 2010
    Posts
    178
    Rep Power
    117870
    Level
    18
    Lv. Percent
    88.79%

    I realize with my squats i have to get my weight onto my heels as I tend to have the weight on my toes to much. As for hamstrings I am working on my flexibility and I do SLDL and glute bridges to help with flexibility and strength. What are monster walks?
  9. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    324
    Rep Power
    8629
    Level
    16
    Lv. Percent
    31.56%

    Monster Walks:

    https://www.youtube.com/watch?v=-TAWP__suyU

    It's good you noticed you're putting too much weight on your toes. Keep that weight on the heel and outer portion of the foot, not the front.

    If you run a quick Youtube search there are some great videos by Dave Tate and Louie Simmons on improving the squat - probably worth looking into if you're serious about improving the exercise.
    Go hard. Go heavy. Never stop.
  10. New Member
    travwj's Avatar
    Stats
    5'11"  194 lbs.
    Join Date
    Dec 2010
    Posts
    178
    Rep Power
    117870
    Level
    18
    Lv. Percent
    88.79%

    Thanks for the help Does. Those so you think you can squat clips are very helpful. Will work on my squats now.
  11. Professional Member
    Gutterpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Apr 2007
    Age
    36
    Posts
    3,670
    Rep Power
    204463
    Level
    48
    Lv. Percent
    2.46%
    Achievements Activity ProPosting Pro

    Google "Hyper Lordosis" and find ways on how to fix this. Once you have a neutral spine at all times, especially during your lifts, much of your lower back pain experienced should dissipate.
    Millennium Sport Technologies Representative
    www . millenniumsport . net
  

  
 

Similar Forum Threads

  1. Exercise to isolate one side of the lower back. Rehab help.
    By CountryLiftin in forum Training Forum
    Replies: 0
    Last Post: 09-13-2012, 10:43 PM
  2. Replies: 0
    Last Post: 06-21-2010, 10:25 PM
  3. lower back exercises to help strengthen?
    By RunMav in forum Exercise Science
    Replies: 2
    Last Post: 08-31-2006, 02:47 AM
  4. Lower Back
    By Trapark666 in forum Exercise Science
    Replies: 7
    Last Post: 07-19-2003, 02:17 AM
  5. What does it mean if, when doing squats, your lower back hurts?
    By JohnGafnea in forum Exercise Science
    Replies: 10
    Last Post: 04-09-2003, 01:52 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in