Reply
Results 1 to 13 of 13
  1. #1
    Registered User Sqbero's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 6
    Rep Power: 0
    Sqbero is on a distinguished road. (+10)
    Sqbero is offline

    Always hurting my lower back, no core stability is there a workout routine for me?

    Hello I've tried typical bodybuilding / weightlifting routine but end up hurting my low back and have huge exaggerated arch the next day.
    Is there a good workout program / routine I can do to fix this?
    I have terrible stability despite being able to do hundreds of lbs on each major lift
    I've tried many cues like tightening of the abs.
    Reply With Quote

  2. #2
    Above average Junsuiakai's Avatar
    Join Date: Feb 2016
    Location: Poland
    Age: 35
    Posts: 5,978
    Rep Power: 27563
    Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000) Junsuiakai has much to be proud of. One of the best! (+20000)
    Junsuiakai is offline
    I would focus on learning...
    Hollow body > Ab wheel > dragon flags, by then your lower back will be much stronger, but add this into your current routine, don't just solely focus on it lol
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
    Reply With Quote

  3. #3
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,887
    Rep Power: 16260
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    All lifting programs will train your ability to brace.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  4. #4
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,822
    Rep Power: 9530
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Originally Posted by Sqbero View Post
    I have terrible stability despite being able to do hundreds of lbs on each major lift
    Don't lift hundreds of lbs on each major lift until you fix your form. Re-start with lighter weights, practice correct form and progress back up again under a proper program - this will build up your core and lower back strength once you start lifting heavy again. Post form videos if you'd like feedback.
    Reply With Quote

  5. #5
    Registered User Sqbero's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 6
    Rep Power: 0
    Sqbero is on a distinguished road. (+10)
    Sqbero is offline
    Originally Posted by TolerantLactose View Post
    All lifting programs will train your ability to brace.
    I've tried programs on here and they're not helping with my posture and making my lower back worse
    Reply With Quote

  6. #6
    Registered User Sqbero's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 6
    Rep Power: 0
    Sqbero is on a distinguished road. (+10)
    Sqbero is offline
    Originally Posted by air2fakie View Post
    Don't lift hundreds of lbs on each major lift until you fix your form. Re-start with lighter weights, practice correct form and progress back up again under a proper program - this will build up your core and lower back strength once you start lifting heavy again. Post form videos if you'd like feedback.
    thank you so I don't need to do any special exercises just start light until I get the correct form ?
    Reply With Quote

  7. #7
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,887
    Rep Power: 16260
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    Originally Posted by Sqbero View Post
    I've tried programs on here and they're not helping with my posture and making my lower back worse
    The programs lay out the conditions for you to learn but it can't learn for you. You have to pay attention to form.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  8. #8
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,822
    Rep Power: 9530
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Originally Posted by Sqbero View Post
    thank you so I don't need to do any special exercises just start light until I get the correct form ?
    Based on what you said that'd be my guess, without knowing your full background. It sounds like you were focusing on lifting heavy over proper form - but only you would know for sure.
    Reply With Quote

  9. #9
    Registered User yokecel's Avatar
    Join Date: Apr 2020
    Age: 51
    Posts: 469
    Rep Power: 2363
    yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000) yokecel is just really nice. (+1000)
    yokecel is offline
    Originally Posted by Sqbero View Post
    thank you so I don't need to do any special exercises just start light until I get the correct form ?
    good morning, front squat, and reverse planks are great core/ posterior chain exercises but you really have to get the forms down.
    Reply With Quote

  10. #10
    Registered User VicDumbbells's Avatar
    Join Date: Jul 2020
    Posts: 139
    Rep Power: 2599
    VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500) VicDumbbells is a glorious beacon of knowledge. (+2500)
    VicDumbbells is offline
    Consider hiring a well regarded professional weight coach to teach you how to lift and adjust program to fit your needs. If nothing local there are online options.

    Originally Posted by Sqbero View Post
    I have terrible stability despite being able to do hundreds of lbs on each major lift
    Seek the help of a qualified Dr. of Physical therapy.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
    Reply With Quote

  11. #11
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,202
    Rep Power: 1320164
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Learning correct hip position (I was overextending) and using the hip abduction machine both helped me out. But your issue could be something completely different. Working with a sports physio in the first instance is the only real answer here.
    Reply With Quote

  12. #12
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 5,031
    Rep Power: 27474
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by Sqbero View Post
    Hello I've tried typical bodybuilding / weightlifting routine but end up hurting my low back and have huge exaggerated arch the next day.
    Is there a good workout program / routine I can do to fix this?
    I have terrible stability despite being able to do hundreds of lbs on each major lift
    I've tried many cues like tightening of the abs.
    https://www.t-nation.com/training/th...xercise-period

    AND

    https://www.stack.com/a/dead-bug#:~:...ing.%20More%20
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
    Reply With Quote

  13. #13
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,397
    Rep Power: 28541
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by SuffolkPunch View Post
    Learning correct hip position (I was overextending) and using the hip abduction machine both helped me out. But your issue could be something completely different. Working with a sports physio in the first instance is the only real answer here.
    I buckled and decided to try the good girl/bad girl machines about a month ago. Now they are permanent staples in my lower body training.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts