Lower Back StrengtheningThe lower back is one of the most often injured areas of the body. It also is one of the most difficult areas of the body to train – meaning that strengthening the region can be a challenge and rehabbing a lower back injury can be a long and tedious process.
The lower back does not have a great deal of muscle. It has many large tendons that attach the muscles to the bones. Tendons do not have the stretch and contract that muscles have, adding to the difficulty of strengthening the area.
One way to strengthen the lower back is to begin with exercises that do not involve flexing and extending the area. Standing exercises like biceps curls and shoulder raises do not actively work the lower back but will help strengthen it passively. While performing these exercises you must stabilize your body through holding your lower back tight, adding a strengthening component
Other exercises will work the area a little harder, still without actively flexing and extending. Squats, lunges, pulldowns and hip extensions are exercises that will add strength to the lower back.
Once you’ve established some lower back stability and strength you can try adding some active flexion and extension exercises to your training program. Good morning exercises or back extensions using a 45-degree bench are good exercise options.
To perform good morning exercises stand with your feet hip width apart. If needed, hold light dumbbells in front of your body. Remember that the lower back does not respond well to heavy training so keep the weights light and increase the sets and reps if necessary. Keeping your back flat, bend forward at the hips to a comfortable position and then straighten back up. At first, keep the range of motion small and take care to establish good form.
When doing back extensions on a bench, always use a 45-degree bench and not a horizontal bench. A horizontal back extension bench causes you to over extend and significantly increases your risk of injury.
Work out your lower back after you’ve worked out the rest of your back or your legs. By doing your lower back work last, you’ll ensure that you’re properly warmed up and have good blood flow into the often-injured lower back area.
Finally, train your lower back harder before you get a lower back injury or during times when your back is not bothering you. That’s the time when it’s safest to add muscle to the area.
Use caution when working out your lower back. If you have had serious back problems, remember to check with your physician or health care professional before beginning an exercise program. And if you’re unsure how to perform the exercises or have other concerns get some help from a trained and trusted source.
Kent Pegg is a certified personal trainer and the owner of the Los Alamos Fitness Center. Direct questions about the information or exercises in this column to him at 505.662.5232.
