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  1. #51
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    thanks for sharing this exercise with us it was really needed for me .

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    I am too much conscious about Lower back of my body and have not injury at this time... But in future if i face any problem then i surely get information from your link...
    Los Angeles Fitness Trainer
    Last edited by Culver; 04-16-2011 at 04:19 AM.

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    I do stretching exercises to prevent back pain and make my back muscles more flexible. thsi exercise regimen will help extend the necessary nutrients to one's backbone as well as everything that surrounds it.
    To avoid sciatica & lower back pain - stretch and avoid wrong postureswhen you exercise.

    My blog: sciaticatreatment.net

  4. #54
    Regular Poster waffles's Avatar
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    Quote Originally Posted by Richard321 View Post
    I do stretching exercises to prevent back pain and make my back muscles more flexible. thsi exercise regimen will help extend the necessary nutrients to one's backbone as well as everything that surrounds it.
    What lol?

    These are some good exercises though... I have similar ones from my PT from when I injured my back and these things are good even though you may think they are noob exercises. You could use some velcro knee weights for a few of them to make it harder.

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    Quote Originally Posted by bbaker352 View Post
    Im ****ed off that I cant do deadlifts! Apparently no one in the state of Florida knows. Every, I mean every time I try to do a deadlift, I feel like my lower back is going to snap in half. I KNOW it has to be form, but no one can seem to help me out down here. Thanks for the lower back exercises Doug... It will be helpful! Rep+
    This may be a late reply, but you might want to consider seeing a Chiropractor. I used to cringe at the idea of squats/deadlifts, but after a couple months of weekly adjustment (I had some back injuries and general weakness and tightness) I can now do both exercises safely and without pain.

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    I don't do massive deadlifts - I probably do my shoulder row weight on bar - as my lower back seems pretty fragile. It can really start hurting after quite basic ab exercises. I do a 100kg bar squat and wear a cheap velcro weight belt that helps lessen the pain; I do my deadlifts after my squats so usually I just leave the weight belt on for them, is this something I should be doing?

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    I use to get lower back pain all the time..Then I started doing leg stretches for like 15 mins everyday and I havnt gotten back pain since :S

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    Thanks a lot

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    Quote Originally Posted by Gundem View Post
    I use to get lower back pain all the time..Then I started doing leg stretches for like 15 mins everyday and I havnt gotten back pain since :S
    My miracle stretch for lower back is to lie on the ground with your arms straight out and flat, palms to the ground. Lift up your hips and spine with bent knees so that your knees are directly over your shoulders, then slowly and steadily roll your spine down to the ground. It releases so much tension, it's unbelievable. My pain used to be chronic and major until a friend of mine who is a pilates teacher showed me how to do this, after a couple the twinges were gone. I get a bit of a sting back there quite often especially after squats with no belt or standing shoulder presses but doing a couple of these usually sorts it out.

  10. #60
    M&S Injury Advisor yitmy's Avatar
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    Quote Originally Posted by bizarre View Post
    My miracle stretch for lower back is to lie on the ground(FACE UP OR DOWN?) with your arms straight out and flat, palms to the ground. Lift up your hips and spine with bent knees so that your knees are directly over your shoulders, then slowly and steadily roll your spine down to the ground. It releases so much tension, it's unbelievable. My pain used to be chronic and major until a friend of mine who is a pilates teacher showed me how to do this, after a couple the twinges were gone. I get a bit of a sting back there quite often especially after squats with no belt or standing shoulder presses but doing a couple of these usually sorts it out.
    Might be too much demand on people's flexibility- glad it worked for you though. Be very slow when performing this!
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

  11. #61
    Gainz Train Conductor Squatzilla's Avatar
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    Dont know if anyone has mentioned it so far, I use to get lower back pains as a result of excessive training i.e combination of Gym + Football (soccer). Personally I tried the stretches mentioned above after the big lifts i.e rows and deadlifts, it did minimise the discomfort felt but I noticed that when I started introducing Hyper Extensions (With weight as i progressed) to my accessory work after the big lifts this seemed to help my lower back recuperation a TONNE..... I must say since doing them regularly (6-8 months) they have toughened my lower back immensely, to the point where the only pain associated is DOMS/Soreness!

    So do try utilising Hyperextensions as part of your work out regime towards the end of your work outs (2-4 sets x 10-15 reps).. might gradually help with the lower back issues
    Last edited by Squatzilla; 02-21-2012 at 05:23 AM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  12. #62
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    Quote Originally Posted by yitmy View Post
    Might be too much demand on people's flexibility- glad it worked for you though. Be very slow when performing this!
    Yes, if you have legit spinal problems that are holding you back from your lower back exercises maybe not do this. And face-up, btw!

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    I enjoy hyper-extensions too .... once I think Iam ready for dead lifts I would

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    I really wanna thank you for posting this article on how to strengthen the back. I have been suffering fro lower back pain and it is really a pain.

    ___________________
    la sports club

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    Nice thread my dead lift max is 420 and i still do these streches for support.

  16. #66
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    These are new to me. Thanks for the info Doug
    MUSCLE GAUGE NUTRITION - Brand Rep

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    Thanks for info.

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    Default Hello

    Thanks for share your experience and idea about lower back exercise. I have pain from last to year now i will try this i hope i soon get well.
    Nutritionist Dubai

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    very helpful

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    M&S Senior Member Skippysje's Avatar
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    Quote Originally Posted by Doug View Post
    Oh we have an ego lifter.....

    Deadlifts should not be performed by beginners until some experience and some lower back strength has been achieved.

    And for your knowlege, anyone trying to build muscle deadlifts should be done at the end of the back routine. because they take more strength and energy reserves than any other exercise.

    Deadlifts should not be done first in a routine, but should be done last, you will find that many top bodybuilders do the deadlift last in their routines becase it maintains maximum spinal erector strength for the rowing etc but pre-exhausts the upper back before moving onto the deadlifts, that way the deadlifts are more of an overall back exercise...
    I do deadlifts first because I do a full body workout. But should I leave them till last in future?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

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    Just joined M&S amiyafoster's Avatar
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    Thanks for this post, but url is not working.

    Here are some more lower back strengthening exercises:

    1) Hip Bridge
    2) Bird Dog
    3) Side Plank
    4) Side Plank
    5) Lunge
    Amiya Foster

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    Opposite Arm Leg Raises
    Begin this exercise lying on your stomach with your arms above your head as demonstrated (figure 2). Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your lower back and bottom muscles. Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided it is pain free.

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    Coming Up The Ranks SuperFreak's Avatar
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    Quote Originally Posted by Thebigark View Post
    Those are old lady exercises...I think by far the best lower back exercise is the deadlift and one of my favorites. If done correctly can be very safe and build a lot of thickness and mass.


    Go out there and pick up something heavy.
    Amen... The deadlift is the King of all exercises.
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    body spa can help you to reduce back pain,
    Last edited by Doug; 09-26-2018 at 04:22 AM. Reason: Link deleted

 

 

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