lower back exercises

[s4ch117]

I've been having a lot of lower back troubles recently which lead the doctor to send me to physio. At physio i learnt about stetches and things to do when it starts hurting. But i want to strengthen my lower back region to make the pains less frequent (been told its a good idea). Now what exercises would you recommend to strengthen that region? The physio told me to try my hand at pilates.

 

[s4ch117]

not being nosy but the type of work you do can really effect your body are you in IT by chance (sitting down a lot of the time per day?)

My physio told me you need to sit well thats the most important thing I got some seating wedges like this:

http://www.physio-med.com/modules/shop/view.asp?Prodcode=401&catid=9&rangeid=157

and sitting wedges that can work your back whilst you sit

http://www.physiomedhomecare.com/modules/shop/view.asp?Prodcode=400340-&catid=1&rangeid=2

I have purchased both from this site and it is helping me at work...

Obviously work closely with physio I was given some excersises even to align the back properly etc and he recommended all forms of stretching after a nice hot bath to loosen the back...

I work in finance so sitting infront of pc monitoring trading away for 11 hrs a day. Will look into the link an probably purchase something before the weekend is over.

Your physio should have given you exercises to do not just stretches.

However, purely in terms of exercises, deadlifts, good mornings, reverse situps (hyper extensions), any form of bad work, and any form of big compound lift including squats will hit your lower back.

Going to the gym tomorrow to try out the exercises that you have suggested. Just out of interest is there any way that you can do hyper extensions at home? i dont have the correct bench at home for it so cant do them unless i am at the gym.

I did the following:

On all fours, sit back so you are sitting on the back of your feet (toes supporting you), then try and walk your arms / fingers as far forward as possible. (Good for strecthing)

Lying face down, put arms at your side, now lift as much of your head / body off the ground as possible and hold for 5-10secs. Repeat as much as you can take. Arms at your side should help support you.

Hope you get better, physio really should have given you some exercises to do.....

Been told to do these ecercises from the physio and are really useful.

Yea, a lot of lower back trouble can come from tight hamstrings, that sound like you?

Hamstrings get a little tight after football but nothing out of the ordinary.

 

[s4ch117]

is there anyway that i can do hyperextensions at home?