Lower back strengthening

[NormaJean]

Need exercise ideas to help strengthen lower back. I'm very physical at work. I don't sit at a desk. I hardly sit down all day due to a very busy life.

Im having nagging lower back ache with sharp pain from time to time.

I have lost 35lbs (cw: 140lbs) this past year with 20lbs left to go to reach (gw: 120lbs). Yet back pain is worse than ever.

I would like to target this specific area to help strengthen it. Am I missing something tho? Do I also need to strengthen abs or some other parts for added support?

Thanks in advance to anyone that responds

 

[Hayes88]

Sharp pain is a worrying set of words since that to me indicates a potential hernia in an area which is very common for men, and that provides a whole new set of complications.

You definitely need to train the whole core, learn to brace/ posture correctly in life and in gym, as at least in life most don't give a F about that including me. Meaning even if you pick up a bag of groceries, you should still think about the lift. Most hernias are not caused by a big lift, but years of tearing and a small dumb sneeze....

Get a decent bed, many spend thousands on those following your body, but I use the Thai-style hard mattress and that has worked wonders for my sleep and back (with hernia).

Let's say for the sake of it that you do not have a hernia and have no complications, and that you are not a bodybuilder or martial artist (training rigorously), then I would just do a follow-along 20-30min core session from YTB at home, can't really go wrong with that even if they are not professionals all of them. If you do gym and have access to a gym, then traditional and front squats with correct bracing are great, same with deadlift, I prefer sumo. However, no ego lifting, that is contra-productive, have a healthy approach.

If you don't wanna place a bar on you or under you, then do similar exercises but with dumbbells or even water keggles back home. The idea is to simulate a daily lift with correct bracing. I mention bracing a lot since that will do wonders for your daily life and gym core-wise.

No need for the fancy stuff if that is not a goal for you. I personally don't think back-extensions or ab-workouts specifically are neccessary if you don't have a training goal. Just to avoid pain and stay healthy I would more focus on swimming, HIIT, or some manly wood-chopping (with daily stretching if you really wanna feel awesome).

 

[OldGHGuy]

Agreed. Strengthening the abs is always the best medicine for lower back issues. However, if you have the means, an accurate diagnosis from a medical professional is the best initial course of action, as your symptoms could describe a plethora of issues.

 

[NormaJean]

Sharp pain is a worrying set of words since that to me indicates a potential hernia in an area which is very common for men, and that provides a whole new set of complications.

You definitely need to train the whole core, learn to brace/ posture correctly in life and in gym, as at least in life most don't give a F about that including me. Meaning even if you pick up a bag of groceries, you should still think about the lift. Most hernias are not caused by a big lift, but years of tearing and a small dumb sneeze....

Get a decent bed, many spend thousands on those following your body, but I use the Thai-style hard mattress and that has worked wonders for my sleep and back (with hernia).

Let's say for the sake of it that you do not have a hernia and have no complications, and that you are not a bodybuilder or martial artist (training rigorously), then I would just do a follow-along 20-30min core session from YTB at home, can't really go wrong with that even if they are not professionals all of them. If you do gym and have access to a gym, then traditional and front squats with correct bracing are great, same with deadlift, I prefer sumo. However, no ego lifting, that is contra-productive, have a healthy approach.

If you don't wanna place a bar on you or under you, then do similar exercises but with dumbbells or even water keggles back home. The idea is to simulate a daily lift with correct bracing. I mention bracing a lot since that will do wonders for your daily life and gym core-wise.

No need for the fancy stuff if that is not a goal for you. I personally don't think back-extensions or ab-workouts specifically are neccessary if you don't have a training goal. Just to avoid pain and stay healthy I would more focus on swimming, HIIT, or some manly wood-chopping (with daily stretching if you really wanna feel awesome).

Thanks for such a detailed response. I definitely will be checking out/trying this advise