Strengthening your back...

[Hai 2 u]

Heya...

Due to spending many hours per day sitting at my PC, from ages 13 years to present day, my lower back is very weak and has not developed to be as strong as it should be. I definitely have a weakness there as I notice it every time I do a bit of lifting (whatever it may be - proper weights or empty beer barrels, press-ups and sit-ups, etc).

My question is, do any of you know any exercises or stretches I could do to attempt to strengthen my lower back? Obviously I can't rush into anything hardcore or my back'll just click and that'll be me fooked for the rest of my life. So it's got to be quite easy and steady at first.

I do an hours swimming every week which really helps. The support of the water allows me to move just how I want and I wake up the next morning with my back feeling positively better.

But I want this feeling to be more dominant when I wake up every morning. I want to be able to trust my back's not gonna die on me all of a sudden. What else can I do besides swimming?

Thanks for any feedback.

H2U

[Killa_Z]

there are quite a few exercises you should try out:

back hyper exentions, you could also hug a plate of weight to increase the resistance - http://www.exrx.net/WeightExercises/...extension.html

goodmornings - http://www.exrx.net/WeightExercises/...odMorning.html

supermans - http://www.shapefit.com/lower-back-e...supermans.html

and i also find straight/stiff leg deadlifts do a great job for the lower back so long as you do correct form - http://www.exrx.net/WeightExercises/...gDeadlift.html / http://www.exrx.net/WeightExercises/...gDeadlift.html

also when your walking or even just standing, get into the habit of sorting out your posture always be upright and remember..........chin up

hope that helps,

[Hai 2 u]

Hey that's some good stuff... In all honesty those look extremely tough at this stage, I wouldn't have the strength to do that, and all of those go against how I've been told to lift with my knees.

I do keep my posture correct anyway, through habbit. I'm 6'2" and I love being tall and proud, being able to look over everyone. I walk around with my shoulders back, chest out, head up, back straight, owning the land, hehe. It turns some heads when I walk into a room like that, may I boast.

Thanks Killa.

H2U

[Killa_Z]

no prob, your saying that they look too tough for you, all you have to simply do then is start these exercises with little or no weight, use just your bodyweight for some of them, they cant be too hard even at any stage unless ur crippled which im sure your not!

[exnatural123]

Yeah, your acting like a pus** . If you want a strong back, U gotta lift heavy...

[TYN MAN]

Killa mentioned some key excercises. All of which are important for developing a good strong lower back.

You (Hai) noted its important not to rush into a big workout plan. Its important for your back to prep itself so it can handle riggerous workouts at a full range of motion. It takes a few weeks for your muscles to learn these excercises--to coordinate muscles and nerves in an efficient way--before you can lift heavier loads.
Your starting goal should focus on Anatomical adaptation. 2 weeks in length, 2 or 3 times a week. Basically, just get your back to doing the excercises. Then put on the weight. Its important for your back to adapt. Otherwise, as you said......"click".

hope this helps!

-TYN MAN

[painless2]

Killa put up a good list, one that I would add is the cat stretch. When you are on all fours, concentrate on bringing the stomach inward at the same time you arch the back upward, release and repeat from a lordotic(curved forward, gut out and relaxed) position. This activates the tranversus abdominis, which is responsible not only for holding in the stomach contents but also back stablization, due to it's insertion into the lumbar fascia. http://www.lowbackpain.com.au/whatis_ta.htm

[the_quiet_guy]

Originally Posted by killa_z

and i also find straight/stiff leg deadlifts do a great job for the lower back so long as you do correct form - http://www.exrx.net/WeightExercises/...gDeadlift.html / http://www.exrx.net/WeightExercises/...gDeadlift.html

Agreed Deadlifts are exactly what the doctor ordered. I'm a fan of bent over barbell rows.

[Old_Fart2]

I would start with just hyperextensions with no weight. Back when I was having lower back problems, I did those religiously and eventually did away with the back pain. You can gradually start the back strengthening exercises after gaining some strength with the hyperextensions.

I think the exercise that has helped my back the most is squats. But as with the other exercises, start light and work your way up.

Something else that might be helpful if you have the time is yoga. I would recommend this video by Rodney Yee: Yoga For Athletes.