Please Scroll Down to See Forums Below Last Thur. I messed up my lower back doing heavy squats. I didn't really feel it when I did it, but the next morning it hit me. It seems to be getting better, but today I went to the gym and tryed to do back and had to stop because pretty much every exercise besides pullups and pulldowns tweek it. I mean I tryed doing db rows and it didn't kill or anything, but I deffiantly felt it and stopped not wanting to further strain it. I also can really feel it if I try to do abs. I know basically the only thing I can do is rest and recover, but what are some good exercises AND stretches that really target the lower back. I really want to strengthen it when it heels. I know of some exercises, but not any good stretches.
Lower Back Pain!!
- Thread starter tzan
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gymtime
New member
I feel your pain bro. I'm right where you are now and I'm on the shelf until it clears up. Best you can do stretch wise for lower back is bend over with legs together, like a ham stretch. Also, if you can, hang from a bar and do hip twists. That tends to help your back alignment. Other than that, it's just a matter of rest.
gettinlarger
New member
when you recover, do some hypers and reverse hypers, and strengthen your abs.
Y_lifter
New member
Welcome to the world of Chronic Back Pain..
In your case it may go away, but chances are not unless you give it time to heal, it won't ..
Take 2 weeks off and let it heal...
Anti Inflammatories (Alieve, Advil, Asprin)
Ice
STRETCH your back out EVERY DAY !!!
Go back to strengthening your back but do it slowly.
Don't hjust jump back into the weight and routine you were doing.
It will get there eventually.
I do 4 or 5 specific back Stretches every day, and it has helped keep the back pain in check for now.
Plenty of examples of stretches for lower back on the web
In your case it may go away, but chances are not unless you give it time to heal, it won't ..
Take 2 weeks off and let it heal...
Anti Inflammatories (Alieve, Advil, Asprin)
Ice
STRETCH your back out EVERY DAY !!!
Go back to strengthening your back but do it slowly.
Don't hjust jump back into the weight and routine you were doing.
It will get there eventually.
I do 4 or 5 specific back Stretches every day, and it has helped keep the back pain in check for now.
Plenty of examples of stretches for lower back on the web
once it recovers, the best support for lower back is actually abdominal muscles...they provide 70% support to your spine...let it rest fully and start back with abs lightly..I would avoid exercises on your low back, like hyperextensions and good mornings, etc, until you are fully, I mean fully, recovered.
louden_swain
New member
Rest as much as possible.
Tons of good advice here...tons.
You should always warm up before every workout with pull down abs...helps strengthen and align everything...also helps to stretch and warm up everything.
When my back was hurting a few weeks ago...running did nothing but aggrevate it..
B True
You should always warm up before every workout with pull down abs...helps strengthen and align everything...also helps to stretch and warm up everything.
When my back was hurting a few weeks ago...running did nothing but aggrevate it..
B True
gymtime said:
I think that you are right. I did the treadmill for a while when I lifted at the YMCA...and it would skip every time I would take a step. I nearly crashed and burned a time or two...finally had to give it up.
Running kills my knees also...
B True
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