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Band work for lower back rehab
- Thread starter WarriorPL
- Start date
breathinbleedout
New member
Can't really give any safe advice, until you further emphaize on your injury.
This workout doesn't really deal with bands, but the use of light weight might interest you, and it helped out my mother a lot, she has lower back problems too.
http://exercise.about.com/library/blpyramidlower.htm
This workout doesn't really deal with bands, but the use of light weight might interest you, and it helped out my mother a lot, she has lower back problems too.
http://exercise.about.com/library/blpyramidlower.htm
leatherface
New member
Hm, band work for the lower back..how about Band GM's? I always liked those. A green band should do the trick... just stand on one end of the loop, put the other around your neck and do your normal GMs 
thats the only think i can think of off the top of my head though bro
thats the only think i can think of off the top of my head though bro
Buddy_Christ
New member
dunno anything about band work, so i can't comment. however, strengthening your hamstrings is good for lower back problems. i've had some low back problems in the past (slight bulge in a disc) and in physical therapy we did a lot of hamstring related work.
start laying face down and lifting one leg up and the opposite arm and hold them there for 5 seconds. then switch. i remember that as one of the exercises we were doing.
another one you can do is to get down on all 4, then with your palms face down, slide your butt back as far as you can and lower it to the ground. hold this position for 15 seconds at a time. it's a long slow deep strech. those are 2 of the exercises i remember doing, i can't remember any of the others (it's been a year). within a couple of weeks, my lower back pains were starting to go away. i was told to do these a minimum of 2x a day, 3 or 4x if possible, but it wasn't for me during the week.
so there's 2 things i remember that helped my lower back. strong hamstrings are important for the lower back, and the first exercise will help to strengthen them and strech them at the same time. strong abs are also essential, as they'll take the weight off of your lower back as well. dunno if these will help you or not, cause i don't know what your injury was, but they were helping me quite a bit. hope that helps!
Mike
start laying face down and lifting one leg up and the opposite arm and hold them there for 5 seconds. then switch. i remember that as one of the exercises we were doing.
another one you can do is to get down on all 4, then with your palms face down, slide your butt back as far as you can and lower it to the ground. hold this position for 15 seconds at a time. it's a long slow deep strech. those are 2 of the exercises i remember doing, i can't remember any of the others (it's been a year). within a couple of weeks, my lower back pains were starting to go away. i was told to do these a minimum of 2x a day, 3 or 4x if possible, but it wasn't for me during the week.
so there's 2 things i remember that helped my lower back. strong hamstrings are important for the lower back, and the first exercise will help to strengthen them and strech them at the same time. strong abs are also essential, as they'll take the weight off of your lower back as well. dunno if these will help you or not, cause i don't know what your injury was, but they were helping me quite a bit. hope that helps!
Mike
Parabellum
New member
Banded GM's very interesting.
I could use some of this too. I hurt my lwr back and now it's ready for some work, but I want to take it extra slow. I'll try these either today or tomorow with a mini and let you know it feels.
I started squating once a week and so far so good.
I could use some of this too. I hurt my lwr back and now it's ready for some work, but I want to take it extra slow. I'll try these either today or tomorow with a mini and let you know it feels.
I started squating once a week and so far so good.
bignate73 said:
I hurt my lower back.. like 3 inches above the end of my ass crack, lol. I heard it squatting last fall, i can squat just fine now, but still can't deadlift. I've done hamstring stretches with the band, and when i work my right leg, i feel no pain in my lower back, just a good stretch, but when i work my left leg i feel pain, but its tolerable.
Buddy_Christ
New member
i'm not a doctor, but....
what type of pain are we talking about here? be specific as to how it feels. like, is it a dull throbbing? do you get a shooting pain down through one of your butt cheeks that feels like it can (or it does) continue down through your leg? the latter i would consider to be more serious, and something you should definetly see a doctor for and do some physical therapy. i have a slight bulge in my L5S1 disc that gives me that sharp shooting pain sometimes, but the right streching and movements keep it from bothering me.
describe the pain. that's important to figure out what to do next. anything i say is a mere suggestion and a full diagnosis should be left up to a doctor and some physical therapy. the 3" above your ass crack area is right about the area for a lower back injury.
good luck!
what type of pain are we talking about here? be specific as to how it feels. like, is it a dull throbbing? do you get a shooting pain down through one of your butt cheeks that feels like it can (or it does) continue down through your leg? the latter i would consider to be more serious, and something you should definetly see a doctor for and do some physical therapy. i have a slight bulge in my L5S1 disc that gives me that sharp shooting pain sometimes, but the right streching and movements keep it from bothering me.
describe the pain. that's important to figure out what to do next. anything i say is a mere suggestion and a full diagnosis should be left up to a doctor and some physical therapy. the 3" above your ass crack area is right about the area for a lower back injury.
good luck!
crak600 said:
Its just a throbbing pain, always in the same area. It use to be real bad, like i felt it after i sat down for a long time.. when i walked it hurt... but now i haven't really felt it in two months. I use to get it bad from DLing and squatting. I started squatting again and haven't felt anything yet. Ill try some rack pulls maybe this week or a next and see if i feel anything.
