I injured my back some years ago and was wondering if anyone could give some ideas on how to strengthen it. The low back is especially sensitive to workouts. I'd like to avoid weights if at all possible. Thanks!
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I injured my back some years ago and was wondering if anyone could give some ideas on how to strengthen it. The low back is especially sensitive to workouts. I'd like to avoid weights if at all possible. Thanks!
What are your choices? your post only reads y under the categories.
However count my vote for Yoga.
Brian
San Francisco, CA
http://www.lowbackpain.com/exercise.html
try that website...
Cyborg,
Do all the exercises on the listed website except the lower trunk rotation stretch. All the others are fairly good to strengthen and stretvh your unhappy back.
Brian
San Francisco,CA
Thanks for the help guys.
Any body wanna spar?
Go see a physiotherapist.
They can give you a tailored exercise program to deal with your specific problems.
I have a spondyliolisthesis with L5 slipped anteriorly over S1, and after quite a few chiro's I found the physio's treatment gave me permanent (i.e. as new) improvement.
By the way, I voted "y" in your poll. :D
Lower Back Exercise: Lie on your back, scrunch your knees to your chest, hold them for 5-10 seconds, then let them go back down straight. Repeat exercise 5 times. This works the lower back and abs.
Go to a chiroporactor, they usually have exercise manuals for getting the lower back back in shape. After a car accident I was in, they basically got me back to 100% with their exercise gym and constant readjustments/massages.
- Nexus
<font size="1">"Time, space, the whole universe - just an illusion! Often said, philosophically verifiable, even scientifically explainable. It's the <font color="blue">'just'</font> which makes the honest mind go crazy and the <font color="blue">ego</font> go berserk." - Hans Taeger</font>
Looked at that page. Most of those we do in class.
best one i have heard of is frog kicks.
you hang from a bar (best if you have someone to hold you and keep you from swinging at first or get on one of those circuit stations designed for this exercise if you have access to one) and simply raise your knees to your chest as many times as you can.
great for your lower abs and lower back.
i know people say there is no difference between lower/upper ab exercises but i feel the work concentrated in the upper and lower when i do the exercises so poop on them. i know that you cant get one working without the other, but the logic i heard behind this is that your lower abs are naturally weaker and exhuast more quickly than your upper abs. so its best to do exercises that target this region and then move to ones that target the upper.
where's my beer?
Do the "Prone Lumbar Extension" from that site, but lift your legs up as high as possible too. Have your legs and arms straight. Hold. Niiiice.
Used to do that when i was little n used to do gymnastics.
================================================== ==========================
"Life's a b*tch, but God-forbid the b*tch divorce me; I'll be flooded with ice, so hellfire can't scorch me"
No one's said Deadlifts yet?
Deadlifts are perhaps the ultimate lower back exercise.
Iron
But then i thought i'd have to change my handle to Deadlifter or something as much as i preach them:)
-Devildog
yoga :) :) :)
Well, the verdict appears to be yoga! Actually I was a little confused and clicked the wrong button when I posted those. But thanks for all the help.
Any body wanna spar?
yeah, my friend has pain in the back at the end of the day, but that's for sure just because she's walking on high heels, now go tell a woman she can't wear those shoes ;) Is there a way to .. relieve the pain a little ? It's not like it HURTS, but I can see it's that type of uncomfortable .. backpain ;)
Any help is greatly appreciated
Thanks
Please :(
Sorry, but don't wear those shoes for that long a period of time.
Have her try holding her abs tight as she stands--not so tight that she can't breathe, but tight enough so that they function as they should--an assistant spine stabalizer.
But, really, don't wear those shoes.
Don't worry I don't :D And I don't know a single woman that doesn't wear high heels, plus she seems to be addicted to shoes lol, so no way I could make her stop wearing them ^^
Have her stand up and tense her abs as hard as she can while tensing her butt as hard as she can for 10-15 seconds. If she doesn't know how to tense her butt, tell her to imagine pinching a quarter between her cheeks. That should help relieve lower back pain.
IronFist
vicoden
These are general indications, since I don't have specifics on the person's build, age, fitness level, etc.
There are several things she could do. The abutt contractions (LOL the abs and butt contractions) help. They are part of what has to be done in chi kung for internal, martial power.
Also she could try to do bridges to strenghthen her back, coupled with stretching her back muscles (touching the floor while standing or sitting with legs extended and touching toes).
Also if she works sitting down, getting up and stretching for 30 sec. every hour really helps.
If she does this daily, the pain should go away. If not let me know and I could give you the more powerful (yet just as easy) excercises to do.
Hope this helps!
Thanks alot dudes, I bet she's gonne call me a perv for telling her to squeese her ass though :)
hopefully not. maybe if you try to squeeze it for her.
so ask nicely ;)
haha lmao ;) :D
I really do not like good mornings, I even read that they put unnecessary stress on your lower back. Could somebody please tell me what other exercises I can do to strenghthen my lower back? Thanks in advance.
Squat. Deadlift.
Toby has taken the correct and spotted it on the squat, then screamed at it as it pulled a new PR on the Deadlift.
:D ^
I don't get this. What do you mean by "put unnecessary stress"? Surely you want to stress your lower back. That's the whole point of a lower back exercise, no? Anyway, you can add reverse hyperextensions to your list. Not just supermen, but proper weighted reverse hypers. But you should be golden just with squat and deadlift.Quote:
Originally posted by phantom
I really do not like good mornings, I even read that they put unnecessary stress on your lower back.
Try bridging (gymnastic, wrestler's, or Iron)
and when regular bridging is a piece of cake, put a 45-lb. plate on your belly and hold it there with your hands while bridging. makes a nice difference, and you'll feel it plenty in your bum, too.
^ Yes.Quote:
Originally posted by Toby
Squat. Deadlift.
And Iron Bridge, where you lay with your feet on one chair and your head on another chair. This only works your back in a straightened position, tho, and is hard for most people, but it's a "traditional" kung fu exercise.
People seem to think that this works your abs. It doesn't. Your lower back is flexed like a mofo and your abs are soft because they're the antagonist of the muscle that's actually working.
Anyway, it's probably bad for you cuz of the stress it puts on your neck or something. I dunno.
Squat and Deadlift.
Yes it is, but a good exercise once your neck is strong enough. Huge potential for injury though, so take care.Quote:
Originally posted by IronFist
Anyway, it's probably bad for you cuz of the stress it puts on your neck or something. I dunno.
Heh, my friend told me about Iron Bridge exercise (though we didnt know the name at all that time) like almost 2 yrs ago, we tried and seemed real hard, but kinda fun to see who can lay like that the most. I dont think it can cause injury as long as you dont over do it and do it properly.
And therein lies the problem - doing it properly.
If you want to try it, start low. Put two house bricks or a small pile of books, etc. on the ground and fold up a towel and lay it on the head end. Lay between them with your heels on one pile and the back of your head on the other. Then try very carefully to lift your back off the ground. Do a few short reps and rest a while and work your way up from there.
The injuries are likely to be a neck injury (subluxated cervical disks, etc.) or coccyx/lower back injury from falling between the supports.
Sure, just like abs are the antagonist of the muscles actually working in the deadlift.Quote:
Originally posted by IronFist
People seem to think that this works your abs. It doesn't. Your lower back is flexed like a mofo and your abs are soft because they're the antagonist of the muscle that's actually working.
Same effect though - squeeze your abs and more lower back muscles will fire. Conciously squeeze your abs during the Iron Bridge exercise and you will find that it works your abs.
for an easy bwe
lower back extensions
lay flat on your stomache, hand under chin or directly outstretched to front for higher level, feet together and lift, pulse but keep feet of the ground.
dog lifts
get onto all fours and make like a back kick. leg straight and taught , lift directly up then change you angle and repeat in sets of 50-100, hands on ground, elbows on ground, back straight than arched.
Those sound like pretty intense exercises for someone in a wheelchair huh Eyebrows? ;)
Actually, I still have feeling from my mid - hip down, and the first one I can do with only a small amount of hard work. The second is reminiscing and something I did when I was younger but still remember.
What are the best?
I still don't have regular access to weights, but I may be able to get it.
Can find pullup bars and the rest is mostly bodyweight...
But any recommendations for strengthening that area would be appreciated.
Cheers.