strenthaning lower back [Archive]

Neil

Jul-24-07, 02:59 PM

can any one give me some exercises that can be done to strengthen the lower back. it's not for me it's for my dad he had a bad back and he asked me to find out some exercises to strengthen the lower back.any thing would be great full
thanks.

Thunderheart

Jul-24-07, 03:03 PM

Nothing too strenuous I'd say. I'd start with standing hip rotations and upper body rotations, from the hip (Like a human windmill).

Bad backs are a touchy thing if you ask me, and shouldn't be taken lightly.

NightHunter

Jul-24-07, 03:07 PM

Deadlifts. Start very light. Emphasize good form. Move slowly.

Never do anything that causes pain. See a good physio or a chiropractor too.

Chuck The Truck

Jul-24-07, 05:17 PM

I got to agree with nighthunter, deadlift would be the perfect choice, but they are kind of hard. Lying hyperextension would be a good start, but deadlift is certainly the best back exercice if he is not hurt, or doesn't have any problem with is back. It is a coumpound exercice and it works a lot of body parts too.

dodgypills

Jul-24-07, 05:36 PM

body weight good mornings? just add weight with good form later?

rock_ten

Jul-24-07, 08:55 PM

yea if he's sedentary at the moment then I'd start off with really basic bodyweight shit like squats, pushups, a few chins if he can, and various side-bends, rotations, stretches, all done very carefully. Add me on msn or PM me if you want to see some of Pavel's shit about joint mobility and stuff.

Then once he isn't a complete wreck, starting DL's would be great. DragonDoor forum is quite big on using DLing to fix your back, and a few regular members had really fucked up backs before they got into lifting. You could get him to sign up on there. As long as he isn't too easily convinced to buy a kettlebell

Chuck The Truck

Jul-24-07, 09:03 PM

NightHunter

Jul-24-07, 09:52 PM

People tend to fuck their back deadlifting because they don't know to do it the proper way. I think it took me about a year to learn to deadlift perfectly and still...my form isn't always as it should be when I'm loading.

Yes, that's why there's an emphasis on form and slow weight progression. Just because idiots hurt themselves doesn't mean it's not useful.

Steve

Jul-24-07, 09:56 PM

You might not know this either but after a certain number of bodyweight squats (usually like 50 for me) you can start to feel your lower back being worked. It seems to be a good enough intensity for someone with a bad back.

Honken

Jul-24-07, 10:12 PM

Round your back as much as you can and lift without any leg movement. It's a lifestyle!

Phil D

Jul-24-07, 10:26 PM

Deadlifts, goodmornings, or maybe something like back hyperextensions on a fitness ball would be good.

Ashtar

Jul-25-07, 02:30 AM

I'm going to be buying this: http://www.proinversion.net/images/dex-exercise-extend.jpg
Also pretty cool though not as focused, but I think even better at preventing hyperextension:http://www.proinversion.net/images/powerVI-exercises-extend.jpg

Chuck The Truck

Jul-25-07, 02:48 AM

Round your back as much as you can and lift without any leg movement. It's a lifestyle!

I don't want to argue with an olympic lifter here, dont get me wrong but is roundind your back and not helping with your legs would be the worse way to screw your back? I always been told to keep chest and butt out to keep the natural curve in your spine. I'll round my back when the weights it too heavy, but I don't do that too often only on 1 rep max.

compleks

Jul-25-07, 02:55 AM

Haha, yeh. Honken was being sarcastic.

This place has become very sarcastic since you left.

Ashtar

Jul-25-07, 03:13 AM

Damn I just read an article by a chiropractor saying extremely near sighted people are more at risk from the higher eye pressure you get from being inverted. This sucks because I wear glasses. So do most old people. The people who need it most are at risk of harm! That's why I think we should start this young so it will condition us against injuries of the future!

Chuck The Truck

Jul-25-07, 03:18 AM

hahah well thanks compleks, i'll probably get use to it lol. I guess I just need to get back in the mood of this forum.

compleks

Jul-25-07, 03:31 AM

You should start by abusing Ashtar.

NightHunter

Jul-25-07, 03:34 AM

hahah well thanks compleks, i'll probably get use to it lol. I guess I just need to get back in the mood of this forum.

You should start by abusing Ashtar.

No, you should abuse Antoine. He's the new scapegoat around here.

chicanerous

Jul-25-07, 03:35 AM

I don't want to argue with an olympic lifter here, dont get me wrong but is roundind your back and not helping with your legs would be the worse way to screw your back? I always been told to keep chest and butt out to keep the natural curve in your spine. I'll round my back when the weights it too heavy, but I don't do that too often only on 1 rep max.
Honken lifted in Athens 2004. Believe every word he says. And, by that, I mean believe nothing I just said.

Chuck The Truck

Jul-25-07, 03:37 AM

No, you should abuse Antoine. He's the new scapegoat around here.

hahahaha oh yeah, what happened so that Antoine became the new scapegoat?

Chuck The Truck

Jul-25-07, 03:38 AM

Honken lifted in Athens 2004. Believe every word he says. And, by that, I mean believe nothing I just said.

Wow that's awsome. I've trained in a place where a lot of athletes go to the olympics and still I can only wonder how much sacrifices it is. Hey Honken how you did in Anthen?

compleks

Jul-25-07, 04:16 AM

Chuck, you need to learn the ways of the white text:

Honken lifted in Athens 2004. Believe every word he says. And, by that, I mean believe nothing I just said.

Chuck The Truck

Jul-25-07, 04:26 AM

chicanerous

Jul-25-07, 04:39 AM

alright alright I got caught again. I tought we really had a champion here. I was surprised that a 16 year old kid went to the olympics in powerlifting (don't know if it is the good word for the discipline thought)
Weightlifting = clean and jerk, snatch, their derivatives
Powerlifting = deadlift, squat, bench press
Weight-training = everything

Chuck The Truck

Jul-25-07, 04:45 AM

chicanerous

Jul-25-07, 04:46 AM

I like you, Chuck The Truck. :good:

compleks

Jul-25-07, 05:29 AM

Chucks' use of commas and general grammar is most impressive.

NightHunter

Jul-25-07, 05:33 AM

Chuck fits my theory that most non-native speakers communicate in english on this board better than many native speakers.

I didn't notice at first that he's not a native speaker.

Keep up the good work buddy, show up the snotty American teens.

rock_ten

Jul-25-07, 11:35 AM

thanks chicanerous. I just used a french-english dictionnary and it gave me this word, but I was'nt sure about it, that's why I was used the word powerlifting. Sorry my english is not that good, but everyone here, feel free to correct me, I always appreciate it so that i can perfect my english.

Thanks chicanerous. I just used a French-English dictionary and it gave me this word, but I wasn't sure about it, that's why I {was} used the word powerlifting. Sorry my English is not that good, but everyone here, feel free to correct me, I always appreciate it so that I can perfect my English.

_____

compleks

Jul-25-07, 02:00 PM

Shut up rock_ten.

rock_ten

Jul-25-07, 02:46 PM

Shut up rock_ten.

Shut up, rock_ten.

____

Honken

Jul-25-07, 03:02 PM

Chuck, as Compleks said I was just being sarcastic. The part about me going to Athens '04 comes from the "hey is that you in your avatar" discussion. It's nice to see someone normal here, please don't visit the publicus or you'll become like everybody else.

Ashtar

Jul-27-07, 11:55 AM

My eyes just popped out, Richard Gere never wore glasses that asshole.

But then, you'd think yogis and capoeristas with glasses would be in similar trouble.

Skippy

Jul-27-07, 12:19 PM

No-one likes me.

http://img338.imageshack.us/img338/203/rocktennr8.png

Rahf

Jul-27-07, 05:02 PM

Chuck holds a high standard in his posts.

But can he keep it up?

Stay tuned!

Ashtar

Jul-27-07, 08:39 PM

http://www.proinversion.net/images/dex-exercise-extend.jpg
So guys, one idea I had instead of just doing back extensions, is holding the top position and then shifting the arms to increase the stress rythmically. Starting off hands at ears (with or without handweights) and then extending them 'overhead' sort of making the motion of a military press.

It's cool because at the 'bottom' you'd work the shoulder's external rotators some and at the 'top' err... I think the post delts but I honestly don't know any motion resisting in that direction to be able to tell what muscle exactly.