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  1. #1
    Registered User Falcorn's Avatar
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    Weak lower back and core (help)

    Every time I squat I get some pain in lower back even with no weight my form doesn't seem bad watched alot of technique videos and watch myself in the mirror but a few years ago I pinched a nerve in my back and have always had a weak lower back amd core from being 300 + pounds any tips on how to go about gaining strength in my back amd core? Still 300 + right now I have never done lower back workouts before
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    Registered User DCSpartan's Avatar
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    Deadlift. Start off light until you get form down. Best of luck.
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    Originally Posted by Falcorn View Post
    Every time I squat I get some pain in lower back even with no weight my form doesn't seem bad
    We'll be the judge of that.

    Assuming perfect form (a poor assumption), farmer's walks will help with lower back and abdominal strength.
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    Registered User radrd's Avatar
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    If you're 300+ lbs, get your weight under control before you squat or deadlift. Talk to your doctor to make sure you're healthy enough for exercise and then then focus on diet/nutrition and only do exercises that aren't going to put a lot of stress on your back and joints until you get healthy. Walking, especially uphill, is usually a good place to start.
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    Banned Montymaginn's Avatar
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    Originally Posted by Falcorn View Post
    Every time I squat I get some pain in lower back even with no weight my form doesn't seem bad watched alot of technique videos and watch myself in the mirror but a few years ago I pinched a nerve in my back and have always had a weak lower back amd core from being 300 + pounds any tips on how to go about gaining strength in my back amd core? Still 300 + right now I have never done lower back workouts before

    Drop the weight and add reps on the squats. Add in lots of RDLs theyre a great excercies. Pull ups is a great core builder too.
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    Banned Montymaginn's Avatar
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    Originally Posted by DCSpartan View Post
    Deadlift. Start off light until you get form down. Best of luck.
    Yes i agree, keep weight light, focus on form and technique
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    Originally Posted by radrd View Post
    If you're 300+ lbs, get your weight under control before you squat or deadlift. Talk to your doctor to make sure you're healthy enough for exercise and then then focus on diet/nutrition and only do exercises that aren't going to put a lot of stress on your back and joints until you get healthy. Walking, especially uphill, is usually a good place to start.
    yes, everyone underestimates hill walking. Its so beneficial
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