Lower Back Exercise

[danno]

I'm a 42 year old male who's has arthritis in my lower back (The lower 3 vertebra are fused). I work out regularly with free-weights and a bowflex and do several ab specific sets during my routine. Nothing I do though seems to really get at the lower back. Is there any routine that would help strengthen this area?

 

[aevans410]

hows your flexibility in your lower back?

Try stiff legged deadlifts and good mornings (Barbell behind your neck, bend over at the waist to 90 degrees then straighten back up)

both exercises hit the spinal erectors. The deadlifts also hit the glutes. Take it easy at first, maybe see your doctor before trying them.

 

[ballast]

Nothing I do though seems to really get at the lower back. Is there any routine that would help strengthen this area?

Before you focus on strengthening the area, I would focus on developing a solid muscular endurance base.More and more research lately has shown that muscular endurance, rather than muscular strength, is important for reducing your chances of low back injury.This is because of the length of time the torso muscles must engage in order to hold proper posture and assist in bending motions.Injury prevention should be your primary focus.Then you can focus on strength exercises.

For direct lower back work, I would suggest either supermans or superdogs using a static contraction with each rep.For supermans, look here:
A superdog is basically the same idea, except you start on all fours.Then you simply extend your right arm and your left leg and hold this position for 5-10 seconds, then repeat with the opposite limbs.

These isometric-style reps are great for building strength and endurance.In addition to supermans and superdogs, I would integrate some traditional low back exercises like back extensions and reverse hypers.You can do some static pauses on the back extensions as well.

Also, don't neglect the abs.Using the same concept of muscular enduarnce, try the plank exercise.Lying face down on the ground, raise yourself up and support using just your forearms and toes.Keep a tight lower back, flex your abs tight, and hold for 30-90 seconds per set.

Once you have developed a sufficient amount of muscular endurance, then you can move on to exercises like weighted back extensions, stiff-legged deadlifts, and maybe good mornings if you have a healthy low back and good hamstring flexibility.

 

[tonphil1960]

Back

Hi Danno, I have degenerative disc disease and fusing was discussed with me too. I agree with the supermans and superdogs, they should have taught you these in therapy, that's where I learned them. Also I do crunches helps alot to strengthen the abs and also as aevans says gluts and leg work are important too. I have seen results in the 3 weeks I have been going to the gym, my back was so bad I could barely do anything with out being crippled the next day. Works for me hope it works for you too.

Tony

 

[ballast]

I have degenerative disc disease and fusing was discussed with me too.

I've got a herniated disc in the L4-L5 region.Is your condition similar?How easily have you made the transition back into weight lifting?

 

[tonphil1960]

Disc

I have the same thing 2 herniated due to degenerative discs. I did heavy work for 18 years and I think that's what did my back in, I have been driving for 10 years now and it's no good either, sitting is a killer so I figured I'd better get back into shape. I have been going to the gym regularly now for 3 weeks and no pain at all. If anything,, increasing flexibility is great, also I am doing alot of leg work and as I said crunches are the best, get those abs good and your back will be good. Stretch, and Stretch some more it's key. As for weights I am using all machines no freeweights at all due to the back problem. I have no trouble at all, I am suprised though.

Have you been working out long with the back problem?? If not time will make you alot better just keep at it and don't over do it. Do those supermans and crunches you'll see.

Regards Tony

 

[ballast]

Tony-Thanks.I use to work for a moving company which is how I jacked my back.I've been dealing with it for 6 years when all of a sudden I started going numb from my left foot up my leg and into my groin and buttocks.Went in for an MRI which showed the herniated disc.I'm more concerned about my ability to get back into training for amateur boxing as opposed to weight lifting.I was just curious if the weights had any effect on you.
The supermans and planks are great.I have been doing them for over a month and I can tell a difference already.Thanks again for the advice.