Exercise for a bad lower back

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chris_h

chris_h

chris_h

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About 5 years ago I was returning some dumb bells back to their rack, I bent down with a bent back (noob mistake) and lifted. What followed was incredible pain in my lower back, which bedded me for a few days.

It got better but not back to its old self. 5 years on my back is mostly fine, unless I stand for to long or do heavy lifting like move furniture.

If this happens i have to sleep with a rolled up towel under my back which cures it.

I have decided to fix my back for good, with exercises to strengthen the muscles, has anyone got any tips?
 
Fix your back for good by going to see your GP and, most likely, being referred to a chiropractor/osteopath/physiotherapist
 
Planks
YTA's
Pillates
Avoid sit ups!
Lose weight

Get a giant exercise ball and sit with your back upright and do your dumbells etc on that to strengthen the core

Of course Google for correct technique etc.

Definitely go docs for a scan and physio helped me no end. He taught me all the techniques. NHS do back classes.

Avoid lazing around and slouching.

Good luck
 
Personally, I only let a chiropractor anywhere near my back but certainly consult your GP first. My back issues require things to be put back in place or trapped nerves freed - doing exercises as directed by physio has done absolutely nothing for me, other than reduce my bank balance. Never been to an osteo but chiropractor I see is truly excellent (dreading the day he retires).

Some may turn their nose up at this but pilates (not yoga) is really great for core strength which should only aid in relieving your symptoms. I have back issues and although not regularly, I have done pilates many times and it really does really help.

Most of my issues come from compensating for slight niggles due to sitting down all day at a desk and in compensating for the niggle it impacts more severely in other areas. By strengthening my back and overall core, plus all the stretching involved, pilates has certainly reduced ongoing issues and I suspect if I did a class a week I would have little to no issues at all.
 
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Never assume you are out of the woods with your lower back, it'll probably now always be a weak point.

Improve on strengthening your core which will help dramatically. Things like Russian twists and planks can help, take it real slow,

Light weight dead lifts when you are ready can help build the muscle in your lower back. your form will have to be excellent and do not ego lift in the slightest!

I've suffered with lower back pain for years and I've jumped the gun thinking its ok, squatting heavy and have my back give out on the way back up.

I'd take Gillys advice first though, you could have done some real damage and training it won't help.
 
Had a bad back off and on for 14 years. Doctors are ******* useless.

nhs physio advice was rest and don't exercise :rolleyes:

edit: would add with reference to above post exercise is fine but you have to take it slowly and your form must be spot one.
 
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George Hincapie said:
Yet they have, and continue to help, people every day. If it works, it works. Don't question it, just accept it.
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I haven't heard that amount of nonsense in one sentence for a while. Most of "alternative medicine" relies on the placebo effect, which physiotherapy may also provide, as well a treatment which is actually effective.
 
Must admit Burnsy, I visited an osteopath years ago for a few sessions expecting her to really get to the bottom of my problem.

The rubs and massages were nice, but all she actually did was crack it a few times and charged for 45 quid a session for the privilege. No actual medical examination took place. I was not impressed.
 
Burnsy2023 said:
I haven't heard that amount of nonsense in one sentence for a while. Most of "alternative medicine" relies on the placebo effect, which physiotherapy may also provide, as well a treatment which is actually effective.
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You mustn't get out much then...

My ex-wife used to suffer from debilitating pain under one of her shoulder blades, the doctors were useless and nothing they tried worked. At the end of her tether she made an appointment with a Chiropractor who identified an issue with one of the vertebrae in her neck (an old Netball injury). It was encouraged into alignment to immediate relief. She's not had an issue in the 15 years since.

There was nothing placebo about it.
 
=XDC=FluphyBunny said:
Had a bad back off and on for 14 years. Doctors are ******* useless.

nhs physio advice was rest and don't exercise :rolleyes:

edit: would add with reference to above post exercise is fine but you have to take it slowly and your form must be spot one.
Click to expand...

I'll edit that and say that Physio's are useless! My one(s) gave me exercises that actually made it worse. I asked them to put me in traction to allow my herniated disc to work its way back in, but they just insisted on the exercises.

Now, 1 year after my initial pain, I get to go to the hospital next week for a microdiscectomy! Wooooo!
 
Burnsy2023 said:
I haven't heard that amount of nonsense in one sentence for a while. Most of "alternative medicine" relies on the placebo effect, which physiotherapy may also provide, as well a treatment which is actually effective.
Click to expand...

In your opinion. When I'm next screaming in agony trying to get out of bed and into the car, come and see me afterwards when I'm able to move freely and without excruciating pain and tell me chiropractors only offer placebo.

Utterly utterly ridiculous remark.
 
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- Lose weight if overweight
- Use a Lumbar roll, or equivalent when driving or siting
- If you continue to workout, use Dumbbells over Barbells to reduce favouritism
 
Another vote for a physio here

I hurt my back in 1991 and struggled with a,weak back and other odd back ailments ever since (couldn't sleep on my back without waking up in agony, exercising by swimming was v painful, found I could never sit comfortably without excessive slouching). Saw a physio last year and religiously do the set exercises and I'm almost 100%. Wish I'd dropped the cash on this years ago
 
I've had 3 slipped discs and trust me, a good physio who teaches you the proper exercises to do everyday worked wonders!

Your spine is weak now and always will be so you need to strengthen the muscles around it. Just doing planks every morning and evening allowed me to get back to weight-lifting after a couple of weeks. This is after years of being crippled.

Keep your back muscles strong and your problem will be minor.

Of course get a scan first to see how bad it is.
 
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