Congealed has a great point to - if you can do back extensions, low reps - under 10 per set), will be great to help build your code - crunches, side crunches and leg raises all build your core - For me, I do back extensions as the last exercise on back day - otherwise I cant do my 450lb shrugs - not even the 125 lb DBs - too much pressure on my lower back - even with a belt.
Here is some more info from my book DIALED IN
Chronic low-back pain, pain lasting longer than seven weeks, is the number one cause of disability in the United States. The longer you suffer, the worse the prognosis is likely to be for long term lower back health and recovery.
TIPS
To avoid muscular imbalance that can cause injury, train your back with the same frequency and intensity as your chest.
The erector spinae is very much prone to injury. It is dangerous to under work them and then shock them with heavy training exercises such as dead lifts and barbell rows. If done properly, back extension exercises will develop strength and balance with the abdominals, improving posture and decreasing the chance of injury.
If you have lower back pain, do not perform exercises that utilize erector spinae muscles without advice from your health care provider.
If your erector spinae muscles are weak, injury becomes more likely as you may hyperextend the lower back (lean your torso too far back). Remember that for abdominal exercise, stretching up to 30% back is helpful. However, this assumes that it does not cause any erector spinae pain and there is no weight load for the back to pull. If your abdominal muscles are weak as well, focus on core stabilization before adding weight to many of the other exercises you perform.
You will notice that the workout journals in this book begin with exercises for the larger muscles of the back. This includes compound exercises such as chin-ups, dead lifts, and barbell (bent over) rows. Exercises designed to isolate the erector spinae come last in the order of your workout (similar to forearms last in arm workouts). This is because the muscles become weakened, and should be lightly stretched and left alone to recover. These can often be the muscles that take the longest to recover.
Your workouts should be spaced so that a leg day with heavy squats does not follow too soon after a back workout that weakens many of the muscles that will be used for stabilization. From personal experience, I can tell you that it is painful to try performing barbell squats the day after shrugs.
During back extension exercises, people often hyperextend their backs. They arch their spine back under the load of their torso (often with added weight) beyond the straight line of their body. You should not lean back when performing this exercise. This could cause a spine (disk) or erector spinae (muscle) injury. You should only go back to there your torso lines up with your legs.
8 to12 reps per set should be plenty for three sets of back extensions. I recommend a light toe touch stretch between sets to keep the muscles from tightening up too fast.
People often engage other muscles, including their legs and other back and hip muscles when performing back extensions. If you completely relax the rest of your muscles, and focus on your lower back to feel the exercise, you should only be able to perform a few reps at first. Be careful not to swing your back up quickly into a full arch, as injury is likely.
Always perform back exercises using slow, deliberate movements, holding for a second or more at the peak contraction point. Remember to squeeze at the top and get a good stretch at the bottom. I have seen people in the gym use a mid range motion during rowing exercises, which provides minimal stimulation for muscle growth, and it not recommended.
Be careful not to incur a rotator cuff injury – see the shoulder muscle group for more details.
A common mistake is to focus on pulling the weight with your hand and engaging your biceps more than your back. To make sure you are engaging your back muscles, feel the muscle working, have a slight arch to your lower back, and think of your hands as hooks for your back to pull from.
Stretch between sets to keep your back from tightening up. Toe touches are very effective for this. It is also helpful to stretch at other angles out over your toes or even pull lightly on a fixed object in front of you.
Why be Careful of Your Back?
Up to 20% of all injuries that occur in sports involve the lower back or neck, regardless of age.
DEFINITIONS
Tension - equal and opposite loads are applied away from the top and bottom of the spine, which results in lengthening and narrowing of the spine.
Compression - equal and opposite loads are applied to the surface of the spine, resulting in shortening and widening of the spine. This can happen if you place a barbell that is too heavy on your shoulders, as when you perform a squat exercise.
Shear – a load is applied in two opposing directions parallel to the surface of the spine, which places internal angular pressure on the spine.
Torsion – a load is applied to the spine in a manner that causes it to twist. This can occur if you loose your balance.
Bending – a load is applied to the spine, which causes it to bend and subjects the spine to a combination of tension and compression. This can happen when performing weight training exercises without keeping your back straight.
Bridget Ryan. Photo by Eric Beach.
What is sciatica?
Sciatica is a set of symptoms of pain caused by the irregular compression of one or more nerves in the lower part of the spinal chord that make up the sciatic nerve. It is also referred to as radiculopathy, which occurs when a spinal disc in the lower back has been extended beyond its normal position. This in turn causes pain in the radicular nerve connected to the sciatic nerve. There are many causes for sciatica, including a herniated disc and degenerative disc disease.
What are the causes of back pain?
There are two types of causes of back pain: those which are naturally occurring from congenital disorders and skeletal irregularities, and the more common injuries resulting from age, strain, trauma, or overexertion. Injuries in both men and women most often occur between the ages of 30 and 50, due to aging and sedentary life styles (not exercising). If you lifts too much weight or stretch your muscles too far, you may cause a sprain, strain, or spasm. If the spine is involved and is overstrained or compressed, a disc can become herniated.
Herniated Discs
With aging, bone density and strength decrease. The discs of the spine contain fluid to cushion the bones and nerves of the spinal column. These discs are under constant pressure when supporting your back movements. Over time, they lose fluid and become less flexible. If too much pressure is applied, the cartilage can become pressed into the spinal column where the spinal cord resides. This is extremely painful. Herniated discs tend to occur in the lumbar region of the spinal column. Heavy squats, heavy dead lifts, or poor form in most back exercises can cause this type of injury.
Symptoms - The pain is often felt in both the back and the legs, depending on which disc(s) have been affected. You might also experience numbness or a tingly sensation in the legs or feet. The pain is often worse when you move and causes more pressure on the nerve where the damage has occurred.
If this happens to you stop exercising and see your health care professional immediately. Before you start a new program of exercise, get approval from your health care provider.
How can I avoid injury?
Include stretching before and after exercise. Warm up slowly, and remember to warm down so back muscles do not tighten up too much or too quickly. Work your abs and erector spinae to provide core stabilization through exercise. Breath during exercises: inhale and exhale while exercising – do not hold your breath. Holding your breath increases the internal pressure on your body and can cause injury. Stretches such as toe touches and side stretches help warm up the muscles around the spine. Above all, only use perfect form and select an amount of weight that you can handle. A weight lifting belt can help you. I never attempt to use a weight with which I can not perform at least 6 reps. However, there is no guarantee that you will not receive an injury if you continue to use heavier poundage. That is why over thirty intensity techniques have been included in this book. Do not fall into the trap of thinking that the only way to grow is to add more weight. Injury is likely to occur when the spine and its supporting structures can not withstand acute forces of compression. In exercises such as the dead lift and the squat, form must be perfect. With several hundred pounds on your back, the slightest twist can put you out of commission for weeks. Do not round your back, since this bends your spine and can cause a herniated disk by compressing and extending the vertebrae.
