lower back

[Joe_clay]

every now and again i get lower back pain after a back or legs workout, after a while the pain goes and everything seems fine.

i do incorporate some lower back exercises in my workout but just wondered if anyone could suggest anymore or give any other advice to try and strengthen up my lower back or reduce the pain.

I read an article in August muscle mag about lower back exercises, and these are what they suggested

Deadlift
Good Mornings
Hyperextensions

Think there was a couple more but i cant remember and dont have the magazaine with me, any help & advice would be appreciated, Thanks

[js71474]

Lower back pain or is it just soreness? After grueling leg and back days it's normal to be really sore but if you have PAIN you will want to have that checked by a doc. Lower back pain is nothing to take lightly. The exercises you have listed will bring that area up and rack pulls will do a great job as well because of the limited range of motion targets that specific area. Try adding rack pulls and hypers for awhile and see if that works. Again if your pain is something other than soreness have it checked!

[prowrestler]

try lockout good morings.

set the rack up with the safety bars half way up your arms or just under your shoulder.

pick up the barbell like a squat and now perform the good mornings, let the bar hit the safety bars and continue the set

[Ajack]

Reverse Hypers and foam rolling fixed it good for me. Also alot of abs and obilque strength and proper form. You must be strong all around.

[Pokoritel]

I dont know if your doing this already but this will help:

Strengthen your abs

Strengthen your hamstrings

Make sure you stretch your hamstrings very well

Foam Roller

Reverse Hyperextensions

Chiropracter and Massages

Thats going to help a lot.

[Littlefry]

Strenghten your whole core. This means internal and external obliques, rectus abdominal, erectar spinea and the other muscle around that area. To focus on these do exercises such as hyper extensions, goodmornings, weighted sit-up, swiis ball crunches etc... Lower back pain is usually a result of a week core, not actually the back.

[Gunz]

Lower back pain or is it just soreness? After grueling leg and back days it's normal to be really sore but if you have PAIN you will want to have that checked by a doc. Lower back pain is nothing to take lightly. The exercises you have listed will bring that area up and rack pulls will do a great job as well because of the limited range of motion targets that specific area. Try adding rack pulls and hypers for awhile and see if that works. Again if your pain is something other than soreness have it checked!

love what my man here is saying.. if you have PAIN you should get checked out by a doc bro.. soreness is normal.. on super heavy squat days i get a lil low back pain too... I saw a vid with mark dugdale and he said since sometimes he gets pain in his low back and knees he pre exhausts his legs with extensions and other exercises so he cant go as heavy... heavy is the reason your low back is sore i think.. if it is SORENESS and not PAIN... hope everything works out for ya brother!!!

[Mizzarler]

I was doing DB shoudler presses, and when i was bringing the left one up i jerked my left lat in a awkward way and i think i pulled something its very sore today, has this ever happened to anyone? Im going to the doctor today to look at it.

[excessive endorphins]

I was doing DB shoudler presses, and when i was bringing the left one up i jerked my left lat in a awkward way and i think i pulled something its very sore today, has this ever happened to anyone? Im going to the doctor today to look at it.

I get frequent pulls in my mid right lat.Have done it benching,and sleeping the wrong way.Its painful.Just give it a day or two and maybe a fwew tylenol.If pain persisits see a doc

[Mizzarler]

went to the doc and said i straiend my oblique, did some x rays and said everything was fine and to take upper body off this week, so ill prob double up on legs..sigh maybe ill feel better by thursday when i train chest, i feel better today its just reallly tight

[excessive endorphins]

went to the doc and said i straiend my oblique, did some x rays and said everything was fine and to take upper body off this week, so ill prob double up on legs..sigh maybe ill feel better by thursday when i train chest, i feel better today its just reallly tight

Well heal up brotha.Mine was more m my back not oblique.

[Chin]

1 Suggestion... 1 Question...

I would recommend doing Supermans... Alternating and Regular... I find that this is one of the best ways to strengthen your lower back... because you are targeting the lower back specifically and you are using your bodyweight, so there is little strain on your back...

I normally do them after Lower Back Extensions...

Now for my question...

How do you roll on foam...? Is it as simple as it sounds?

Chin

[Joe_clay]

firstly thanks for all the advice!!

will definately start incorporating them into my routine. Im hoping that it is just soreness as it is only after training (usually just legs or back days). If it does get worse or more frequent i will definately get it checked out.

also will wait for an answer to Chin's question above on the foam rolling, ive seen people do it in the gym but for legs, not back.

[theSjman]

js71474 is right on man. if its pain get that shit checked out. i had lower pack pain and found out i had slipped a disc. it kept me out of solid back and leg days for months. so if its pain do as he says and call the doc. better safe than sorry.