Lower back exercises

Discussion in 'Health and Fitness' started by Nachi, Sep 29, 2016.

  1. Nachi

    Nachi Valued Member Supporter

    I was wondering if anyone here has tips on how to strenghten lowe back muscles.

    I have curved back and I decided it would not be a bad idea to do something about it. When I was a teenager, I had a scoliosis. I was going to a doctor to show me some exercises. I'm not sure if I still have scoliosis even now (although I may), my bigger problem (at least I think) is what I found is called saddleback or too pronounced lordosis. I've always had my buttocks too pronounced and I have a hard time getting my spine straight, be it while standing on lying on the floor. Recently my kobudo teacher keeps reminding me to not stick the butt out and to align the back so I don't have pains later. But it's easier said than done. I just can't. And when focusing on it, when tired and lifting something heavy, I tend to compensate the weight by curving the lower back even more. I don't have any pains, exept sometimes after a night's sleep on my matress that I'm going to change soon.
    But I wonder: does anyone have tips on how to strenghten the lower back musles? Which is probably what should help... I googled a little, but I mostly found only stretches (some of which I do anyway) or stuff like squats, push-ups etc., which is something I do as well, though can do more. And I didn't see any difference in these few years. I know the obvious choice if I really want to do something about it would be to visit a specialist, but I'd rather (at least at first) tried some exercising at home. So I also don't mean deadlifting or working with big weights. Any thoughts would be most appreciated. :)
     
  2. Knee Rider

    Knee Rider Valued Member Supporter

    Deadlifts would probably do the trick. How come you don't want to do them?
     
  3. icefield

    icefield Valued Member

  4. icefield

    icefield Valued Member

    If he rounds his back lifting heavy deadlifts might not be the best place to start,
     
  5. Travess

    Travess The Welsh MAPper Supporter

    I'd also suggest trying hyperextension lifts

    [​IMG]

    I find they work the lower back very well, but then I do not know if an existing back compliant will interfere with that.

    Travess
     
  6. Nachi

    Nachi Valued Member Supporter

    Because I really can't find time for another training! :D So I'd prefer something I can do at home during a break from work or something like that :) I would quite like to learn the deadlifts, but I also really don't want to sacrifice karate training time :)
     
  7. Nachi

    Nachi Valued Member Supporter

    "she" :whistle:

    I think deadlifts might not be a problem. I tend to round the back when lifting a weight above my head - I lean back and round the back. I don't think this is something deadlifting would force me into, or is it?

    The reverse hyperextensions look doable and good! :) Thank you
     
    Last edited: Sep 29, 2016
  8. Nachi

    Nachi Valued Member Supporter

    This actually looks good! :) I'll try to figure out how to do this at home without the special equipment :D
     
  9. David Harrison

    David Harrison MAPper without portfolio

    You can do plenty of core exercises with just a gym ball.
     
  10. icefield

    icefield Valued Member

    You can do them off a table or bench if you have someone to hold your legs down, or over a Swiss ball, or a back extension machine lists about £30 or so on eBay
     
  11. Travess

    Travess The Welsh MAPper Supporter

    I tie my (Karate) belt around the centre of my coffee table, which I tuck my legs under, and hang/hold my torso over the edge (if that makes sense?)

    Travess
     
  12. Nachi

    Nachi Valued Member Supporter

    A way to go! :D I don't have a suitable coffee table yet, but I'm planning to get one. I'd just be really sad if I destroyed it that way :D
     
  13. Nachi

    Nachi Valued Member Supporter

    Thanks for the tips :) I think I'll bring down my old swiss ball from the attic :D
     
  14. Travess

    Travess The Welsh MAPper Supporter

    You've got an attic?

    Just hang out of the opening, and do your (extreme) hyperextensions there... :p

    Travess
     
  15. Nachi

    Nachi Valued Member Supporter

    Haha :D Not a chance! :D And furthermore we recently reconstructed the entrance so it has normal door and staircase. My mum wasn't to fond of the old steep ladder :D
     
  16. Mushroom

    Mushroom De-powered to come back better than before.

    What Travess and Icefield says, if all you got is a Swiss Ball, then back extensions via that "should" help you. When it gets too easy, do it with your arms out like Superman (or you're diving) which provides a little more resistance/balance issue or grab a weight or a weighted bag close to your chest.
     
  17. Mushroom

    Mushroom De-powered to come back better than before.

  18. Nachi

    Nachi Valued Member Supporter

    Thanks. I usually stretch in my trainings, for lower back especially the rotational exercises. This I will try :) This actually resembles the pose of when you do bridge (the kind of bridge where you only stand on hands and feet). Doing bridge (at least from a standing position) is about the only exercise I can think of hurts my lower back, so I need to stretch it into cracking to get rid on the tension. Perhaps this stretching you linked might help. :) (....or make it worse... haha, hopefully not :) )
     
  19. Gripfighter

    Gripfighter Sub Seeker

    Surprised no one has mentioned ab wheel rollouts or resistance band good mornings. If I wanted too make my lower back stronger and deadlifting and squatting were not an option they would be my go too. The equipment needed to do either is inexspensive and they can easily be done in the house.

    These are killer, much more horrible than they look but technically pretty easy to do.
    http://rosstraining.com/blog/2015/09/25/resistance-band-good-mornings/
     
    Last edited: Sep 29, 2016
  20. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    edit: double post
     
    Last edited: Sep 30, 2016

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