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  1. #1
    Registered User afreeman16's Avatar
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    Need Exercises To Strengthen Weak Lower Back!!!

    I am 37 and in the worst shape of my life. Between suffering from a weak lower back all my life and being a very busy mom, wife, teacher, and coach, my body has morphed into something I am so unhappy with.

    I know how to be healthy, but I am not doing it! My back gives me so much trouble that when I try to begin a workout routine, I hurt myself.

    I need specific exercises to strengthen my lower back so I can get on the road to healthy living again.
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  2. #2
    deracate chinese frower Mindi912's Avatar
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    Originally Posted by afreeman16 View Post
    I am 37 and in the worst shape of my life. Between suffering from a weak lower back all my life and being a very busy mom, wife, teacher, and coach, my body has morphed into something I am so unhappy with.

    I know how to be healthy, but I am not doing it! My back gives me so much trouble that when I try to begin a workout routine, I hurt myself.

    I need specific exercises to strengthen my lower back so I can get on the road to healthy living again.
    If you keep hurting yourself then I would suggest you perhaps train with a PT in order for them to watch what you are doing and to watch your form.

    They can help you strengthen your back at the same time.

    If you aren't going down this route then I suggest you perform each exercise carefully and with a light weight to being with.

    Good Mornings
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  3. #3
    Dave Man Job Good hazard52003's Avatar
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    weighted hyper extensions is where the foundation of my lower back strength came from.
    NJ CREW - 908/973
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  4. #4
    Registered User afreeman16's Avatar
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    OKay, how do I do those correctly and where can I find photos/video of correct form?
    What about an exercise ball?
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  5. #5
    deracate chinese frower Mindi912's Avatar
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    Originally Posted by afreeman16 View Post
    What about an exercise ball?
    To do what with?
    Perfection in mind, perfect body!

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  6. #6
    deracate chinese frower Mindi912's Avatar
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    Perfection in mind, perfect body!

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  7. #7
    Registered User afreeman16's Avatar
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    I don't know - my chiropractor said using one would help, but didn't give me any specific exercises and I haven't had much luck finding any.
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  8. #8
    Super_natural dn27's Avatar
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    ATG squats.
    If you need me, I'll be under 460+ pounds. If you find me on the floor, please get the weight off of me.

    A curl works your arms.... not your back.

    Shut up and eat!

    My supps: Dedication, motivation, and a little bit of whey
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  9. #9
    deracate chinese frower Mindi912's Avatar
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    Originally Posted by afreeman16 View Post
    I don't know - my chiropractor said using one would help, but didn't give me any specific exercises and I haven't had much luck finding any.
    I would ask him/her what they were talking about - unless they meant using the ball to do hyper extensions but I find it a real pain in the ass to do.
    Perfection in mind, perfect body!

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  10. #10
    Silverbar IronAbrams's Avatar
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    Do you know exactly what your lower back injuries are or has it just been general back pain for years?
    Meet PRs 430/285/525, Gym 440/295/550

    "It's terrifying when you're too stupid to know who's dumb." - Joe Rogan
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  11. #11
    Registered User afreeman16's Avatar
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    lower back problems run in my family. no diagnosis; probably just years of abuse playing sports when i was younger. my weight is not helping right now. i'm just really frustrated with the whole situation.
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  12. #12
    Registered User funkymonk420's Avatar
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    start doing HIIT and exercising some dietary control in order to lose some fat and take stress off your lower back. also do the exercises suggested in the thread (Mindi has the big ones covered, and was right about getting a personal trainer or some other knowledgable person to check your form). the only other exercise i would add is deadlifts, starting with light weight.
    finally got back into the weight room today to see where I'm at a lil over a week from the injury. I got good and warm before attempting anything, but I noticed in certain lifts I had to pay extra attention to keep from crapping myself...

    -tony_mid
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  13. #13
    Registered User UTMatt's Avatar
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    Originally Posted by afreeman16 View Post
    I am 37 and in the worst shape of my life. Between suffering from a weak lower back all my life and being a very busy mom, wife, teacher, and coach, my body has morphed into something I am so unhappy with.

    I know how to be healthy, but I am not doing it! My back gives me so much trouble that when I try to begin a workout routine, I hurt myself.

    I need specific exercises to strengthen my lower back so I can get on the road to healthy living again.
    First, go to a doctor to see what's wrong so you don't further injure yourself...

    Exercises- Deadlift, Back extension, goodmornings, squats, clean&press, running, other normal core work...
    Rugby is better...
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  14. #14
    ★ ★ ★ ★ ★ Majestyc's Avatar
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    Weighted Hyperextensions will isolate and strengthen your lower back.

    http://www.exrx.net/WeightExercises/...extension.html
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