Strengthening Lower Back

Monkeybonkers

Any advice on this would be welcome. My job involves a lot of heavy lifting and I would like to strengthen my back a bit if possible.

Would a rowing machine be of any use to strengthen the lower back?

Thanks in advance

Liam90

Do supermans!

I hurt my back awhile ago and have since been doing these to prevent it from happening again and they really have worked great, my lower back feels very strong now.

http://www.youtube.com/watch?v=5r1MiHU_Rwg

Hanley

Technique is more important than strength, have you been sent on a manual handling course?

Mobility (ie the ability to get in the correct position to lift) is incredibly important.

THe best all around lift for your purpose is a deadlift. Make sure you go to a competent trainer for instruction tho. They'll also be able to help with mobility if they're any use!

Mellor

+1 to Deadlift plus mobility.

A lot of the time when somebody hurts their lower back when lifting something in work or the home the problem is that they compensated for poor hip mobility by rounding their back and not that their muscles weren't strong enough to cope. Mobilty might appear to be the latest buzz word tossed about, but this is is a key example of why its hugely important for everyone.

daisybelle2008

I would stay away from the rowing maching unless you have learnt the proper technique. I have rarely seen anyone use it correctly in a gym. You could do more damage.

Agree with the advise so far. I would add that any core strenghtening will help.

Front and Side Planks are excellent for core
Squats - do them slowly and keep your back as straight as possible
+1 for supermans
Gym Ball

Again technique is important. There are lots of good videos on youtube.
I would recommend doing all the exercises slowly, loads of stretching, a good warm up and warm down!

wersal gummage

Would also recommend staying clear of rowing machines. Friend of a friend is a physio to a top rowing team and said they all have lower back issues and that is with professional coaching and perfect technique. The majority of idiots using rowing machines in gyms look like they are trying to injure themselves!

To add to what has been said, I would focus on core work, squats (doesn't have to be heavy weight, even body weight). I also find the abductor or adductor machine (the one where you are pressing the weight away from you, can never remember the name for which is which) is good for lower back. It is primarily bum but works lower back. You can do this on an exercise ball at home if you don't use a gym. In fact, you can do a huge amount of core and lower back work ay home. These are the issues that my physio got me to work on for building lower back strength after an injury in that area.

Obviously, as has been said, all of this is pointless without good technique lifting your stuff at work.

Monkeybonkers

Thanks for the replies everyone. I have done the manual handling courses and always use proper technique when lifting. My back isn't too bad but I still would like to build up strength in it to avoid injuries in the future.I will try the suggestions above and see how I get on with them. Looks like the rowing machine is a no-go then. Thanks again for the advice.

Monkeybonkers

Liam90 wrote: »

Do supermans!

I hurt my back awhile ago and have since been doing these to prevent it from happening again and they really have worked great, my lower back feels very strong now.

http://www.youtube.com/watch?v=5r1MiHU_Rwg

I just watched this video. I was not expecting that voice from him!! :eek: Hilarious