Weak back

MookJong

MookJong

MookJong

Soldato
Joined
20 Mar 2006
Posts
8,371
My lower back is playing up again, haven't done anything in particular to it but when i got out of bed this morning it felt stiff and the muscles pulled.

When it gets better in a few days I'd like to try doing some light strengthening exercises to try and build it up because this is happening to me every few months now.

Can anyone suggest any core strength exercises for building my back up, they will have to be pretty light to srtart with.
 
A very basic beginner program.

Reverse Crunches = Lower Abs
Side Bends or Twisting Crunches = Obliques
Hyperextentions = Lower Back
Crunches = Upper Abs

Perform them in that order and start off doing 10 reps of each for 2 sets. Do this 2 or 3 times a week and gradually build up the amount of reps and sets.

It's important you follow that order and that you perform them all with the same amount of reps for a well balanced core :)
 
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Not being funny or anything, but have you had it checked out, and i don't just mean going to your GP?

I twisted my back funny playing rugby, thought nothing of it, then lifted something at work with bad posture and felt a few small clicks. Was in agony for a few days then it let up, so back training/rugby. Kept getting repeats of the same feelings, pins and needles, general band of pain around the lower back. Went to A&E got told it was sciatica and would work itself out, still there a few months later so went to GP, he said probably a trapped nerve and Physio would sort it. Eventually after a year of still having the pain i went to see a consultant and had MRI and X-rays, turned out i had level2 Spondylolithesis of S5/L1 joints which had been worsened by carrying on playing rugby.

Moral of the story, if it's your back get it checked out, as you will only get 1 of them in your lifetime so need to take care of it!
 
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