Bad Back

Stevee

OK so here it is. I have a poor back and a bit of a stoop due to a Lumber Puncture. I've havent trained [ Weight training and arobic training] in about three and a half years. I started back Thai Boxing Tuesday. Half way thru the class my back began to ache and ache. The only way i could relive it was by either placing a pad up against the wall and placing my mid back against it or by bending over. Apparently this is due to a weak lower back. Can anyone recommend some excercies to Strenghten my lower back. Please also bare in mind i do not have access to a GYM.


Steve

t5pwr

Something like this could help you out http://www.nismat.org/orthocor/programs/lowback/backex.html#Ex13

Just make sure that when you are lifting up don't raise your feet from the ground. You stop lifting your chest at the point when your feet begin to become light.

This is good for the lower back muscles...

Just make sure that you are cleared to do these kind of exercises as the back os a delicate area that you don't want going wrong. MAke sure you stretch it as well.

Also ask your Thai Boxing instructor also...

hardtrainer

Do Yoga or pilates...positively the best way to strengthen a weak lower back. As mentioned, check with your GP that this is ok.

A beginners class of either, making sure you alert the instructor to your problem areas and take things easy to begin with but you'll notice a HUGE change within one month if you practice the moves at home too.

BJohnson

Hey Steve,

I'm a chiropractor in Galway. If you'd like, I can point you in the right direction of some decent back exercises. The key isn't actually strength, but endurance of the low back muscles. There are a few simple things that you can do at home to help your situation. The best research out there is by a guy named Stuart McGill out of Canada... he's got a couple of great text books filled with quality research. I get a lot of patients to work out on stability balls as well... another inexpensive but effective way to take care of yourself. PM me if you're interested - I'll see what I can do for you.

PJG

hardtrainer wrote:

Do Yoga or pilates...positively the best way to strengthen a weak lower back. As mentioned, check with your GP that this is ok.

they way to go...

Ruu_Old

you may also want to change the type of bed you sleep in, that could be a big help.

RPGGAMER

reverse hyper

pm if you're interested in pics/desciption to perform this back fixer

RPGGAMER

RPGGAMER wrote:

reverse hyper

pm if you're interested in pics/desciption to perform this back fixer

oh ya, stay away from thai boxing for a while!

Back extensions are good. I've being doing them a lot in the last year and it's really cut down on my back problems.

RPGGAMER

reverse back extensions should be used along with back extensions to decompress the spine. normal back extensions with the upper body tend to compress the spine a bit (theyre still great dont get me wrong) but reverse hypers will hit lower in the back and correct and strengthen posture for squatting and deadlifting ( normally a joe soap will round the lum/sac spine in deep ranges of squat and deadlifting. (these build the back very well but only if done with good posture.) reverse hypers prevent this by strengthening this lumbar and lumbar sacral(as well as whole posterior chain -glutes,hams,back) area allowing the joe soap to "hold the arch" as we say.

i have dealt with many types of back problems and this i think is the best general cure with meeting you of course

RPGGAMER

Ruu wrote:

you may also want to change the type of bed you sleep in, that could be a big help.

go to the root of the problem: probably weakness. then whether you sleep in a granite palatte or a stack o hay your back will feel good.

same goes for painkillers, bedrest, even acupuncture etc. symtomatic release. Fix the root instead

PJG

RPGGAMER wrote:

go to the root of the problem:

from my own experience of a chiropractor, they only treat the symptom and will gladly take your cash for 4 - 5 sessions.

Don't want to tar them all with the same brush, sorry.