Good strengthening exercise for injured lower back?

  • offshore

    Posts: 1294

    Apr 23, 2012 12:49 AM GMT
    I got a desk job back - long term dull pain in lower back.

    Really want to make a difference and get rid of it - while still have to endure up to 10 hours a day sitting.

    Any tips?
  • starboard5

    Posts: 969

    Apr 23, 2012 2:17 AM GMT
    offshore saidI got a desk job back - long term dull pain in lower back.

    Really want to make a difference and get rid of it - while still have to endure up to 10 hours a day sitting.

    Any tips?


    Best bet is to see a physical therapist or a trainer with certification in rehab. My trainer was a certified medical exercise specialist and he made a world of difference in my back.

    One tip: if you have to sit for long periods, of course get up and stretch periodically, but also use a foot rest and adjust your chair height so that your knees are slightly above your hips. This helps a lot. Also, use a lumbar support pillow.
  • tddpt

    Posts: 12

    Apr 23, 2012 3:41 AM GMT
    Any one having low back pain should consider core strengthening exercises...and not the whole crunches, etc routine. Work on specifically strengthening the three main core stabilizers 1. lumbar multifidus 2. transverse abdominus 3. internal oblique

    I would definitely say start doing back ext exercises and increase with them weights as tolerated. You can also try different forms of planks and bridges and posterior pelvic tilts. Those should help ya icon_smile.gif

    Anytime you injure your lower back, your multifidus automatically shuts off, which is bad considering it contributes to 70% of core stabilization. Good luck and feel better
  • metta

    Posts: 39099

    Apr 23, 2012 4:47 AM GMT
    General Tips

    - you should not workout your back while you have pain.

    - It has been many years now, but used to use ibuprofen when I used to get back pain.

    - Always listen to your back. If it hurts, don't do it. Don't do exercises that pound on your back, like the treadmill. And don't do squats until you have fully healed.

    - Do abs. Strengthening your core helps you build support and helps to take the pressure off your back.

    - Use the back machines and be careful. Your back will generally tell you if it is too much or not. Don't do what is too much. Start out really light and gradually increase it. Do the reps slowly rather than quickly. You are more likely to re-injure it by going quickly.

    - It takes time to build the back muscles.

    - When lifting or moving anything, make sure to lift properly, Bend your knees and put the weight in your knees. If it is too much, don't do it.

    - Also, make sure to use an ergonomically correct chair at work. It can also help to have a neck roll/travel/boudoir pillow to give you more support for your lower back.

    - try to stand up more often during your work day.

    (these tips are based on you knowing why you have the pain. If you do not, you need to go see a doc and get some tests done. Above are based on inflammation in the back area. Infections in the lungs, heart, kidneys, liver, etc, can also give you pain in what can feel like the back. If you don't think it is inflammation, go see a doc now. If it is something else, don't let them give you pain medicine and send you home...get the tests done. 7 years ago my best friend asked me to take him to the hospital over night to get some tests done for back pain. He did not make it. That is very...very rare...but just be careful. )
  • offshore

    Posts: 1294

    Apr 23, 2012 5:11 AM GMT
    Cheers for these info.

    I actually have fairly good core strength - I surf and do the cobra pose whenever I have to paddle.

    But this bending forward and backward is probably part of the reason it's getting worse. time for doctor I think
  • suprbilt

    Posts: 16

    Apr 23, 2012 5:14 AM GMT
    reverse hyperextension: Use a reverse hyper bench or something that is elevated and stable that you can grab at one end and have your legs dangle off at your hips, such as a counter top or secure bed. Lie on your stomach with your legs hanging over the edge and lift your legs until they are parallel. If there is not enough room, then you can always bend your knees.




    reversehyper.jpg
  • offshore

    Posts: 1294

    Apr 23, 2012 9:40 AM GMT
    Cheers! I will try this tomorrow
  • Posted by a hidden member.
    Log in to view his profile

    Apr 23, 2012 9:47 AM GMT
    suprbilt saidreverse hyperextension: Use a reverse hyper bench or something that is elevated and stable that you can grab at one end and have your legs dangle off at your hips, such as a counter top or secure bed. Lie on your stomach with your legs hanging over the edge and lift your legs until they are parallel. If there is not enough room, then you can always bend your knees.




    reversehyper.jpg


    Sweet! I have the same issues. Thanks heaps for posting this, I'll give it a go tomorrow.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 23, 2012 10:19 AM GMT
    Trollileo saidUm. If you want you can do the cardio abs session from Insanity. I started doing that daily for a few weeks and now I have minimal to no back pain.


    What is this cardio abs session you speak of?
  • Posted by a hidden member.
    Log in to view his profile

    Apr 23, 2012 11:14 AM GMT
    Trollileo said
    dash_8 said
    Trollileo saidUm. If you want you can do the cardio abs session from Insanity. I started doing that daily for a few weeks and now I have minimal to no back pain.
    What is this cardio abs session you speak of?
    Insanity. When my foot was still injured (or at least more injured) I did the one video that isn't even 20 minutes long which helped me gain core strength, reduced most back pain, and is almost giving me ab definition.


    I bet Trolli has a 6-pack -- no wait - an 8 pack... ;-)

    I may have to ask for my Insanity DVD's back from the PE teacher at my school...
  • lethlwepn

    Posts: 16

    Dec 14, 2015 5:35 AM GMT

    I find a sustained swim- do a few laps, and take your time- build up my back well.

    So many therapists recommend swimming.
    Posture for the "Australian Crawl" or freestyle is of course flat, head down. I use flippers to strengthen the lower back on the advice of a surgeon.

    Good luck!