Any suggestions for lower back problems?

[skiman]

Anyone in meso community that has suggestions on how stretch out back and strengthen lower back? Every now and than, my lower back gives me problems. I need suggestions on how to train my lower back and make it a little better. I am not looking for a cure, but every little bit helps.

 

[rugbyguy]

find a chiropractor that can both adjust your spine and also do spinal rehab. Low back pain is pretty easy to treat. First get out of pain, then start training your core to help stabalize your lumbar spine. Only wear a training belt when doing compound lifts. I personally do not like them. IMO they actually weaken the paraspinal muscles. Also,get on the rehab ball and do propriception type work to activate the multiftus muscles. Good luck. Cheers

 

[mystik]

Simple things can make your back hurt, not just working out. Make sure you are wearing the correct shoes, both while lifting and during the day. Improper shoe fitment can reek havoc on your 4L and 5L (4th and 5th Lumbar vertebrae).

Only other thing I can suggest, is to start doing back extensions and more ab work. These three things in combination with each other should be able to strengthen your core.

Anyone in meso community that has suggestions on how stretch out back and strengthen lower back? Every now and than, my lower back gives me problems. I need suggestions on how to train my lower back and make it a little better. I am not looking for a cure, but every little bit helps.

 

[Tank01]

Simple things can make your back hurt, not just working out. Make sure you are wearing the correct shoes, both while lifting and during the day. Improper shoe fitment can reek havoc on your 4L and 5L (4th and 5th Lumbar vertebrae).

Only other thing I can suggest, is to start doing back extensions and more ab work. These three things in combination with each other should be able to strengthen your core.

amen my brutha! looks like all those years of anthro are paying off huh

 

[Ramstein II]

Brother, take this seriously. Your lower back should never hurt after a workout (other than DOMS of course). If you're having strain-pain you need to find out the cause and quit it. Common causes of course are using too much back in squats, arching back too much on bench, or lifting too heavy on deadlifts/using too much back. Some people simply cannot do certain exercises, such as back squats because of their unique build--they do front squats, hacks, or leg press. Finding the culprit is the first step. Then, do the back stretches recommended by Drs. You know, the ones where you lay flat with palms on floor and bring a leg over to one side bent and hold it, and breeeath out. ahh. Back injuries are not joke. I've had (have) one. Don't be a fool like I was and push through the pain. It put me out of squating for almost a year and my squat has never been the same. I lost some quad mass too.

 

[mystik]

Where can I find out more info on correct weight liftng shoes...I know ian king said you should always wear weight training shoes instead of regular tennis shoes due to the fact that those shoes are not use to 500 lbs of pressure on them. Also any stores online that you use to buy these shoes?

While there is tons of information available about lifting shoes, I would just recommend going to a professional shoe fitting store, to get information. They normally have a doctor, or someone with a PhD available to answer questions regarding the foot. You won't be the first person to go in there to ask about weightlifting/bodybuilding shoes, believe me.

Also keep in mine, that the weightlifting shoe/boot that your buddy has, may not be right for your arch, width, or heel. Your foot is unique, so treat it that way. Having the right shoe is very important.

Here is a website that might be of some use to you, and I will post more when I get home today.

http://www.adfpa.com/newsletter/12/novice/novice.html