A few months ago, I threw my back out big time while doing deadlifts. It was one of my warming-up sets, 90kg I believe. One thing I noticed: I was tired, like real tired, before I started this training. It was a confirmation that your state of mind also affects your physique in either a negative or a positive way. Either way, it was one of the warming-up sets and it happened on the third rep. Going up... SNAP. I heard a nerve snapping in my lower back. The first thing I thought: I'm cooked. Weeks of rehabilitation went on after this and every activity I did on a regular day hurt like hell.
In the US, more than 50% of people are affected by CLBP (Chronic Lower Back Pain). Therefore, it is the #1 cause of work absence and permanent disability.
While you can say this is due to bad form, it all comes down to an underdeveloped part of the body: the lower back. I spent my weeks in recovery studying the lower back. How could this have happened? Did I do something wrong? And most importantly: which exercises can I do to prevent this?
In this blog, we'll discover all the secrets that are being held from you by those fitness gurus and give you the absolute truth. We'll discover the anatomy of the lower back (which, if you've read our other blogs, is essential for mind-muscle connection), the effects on posture, the best exercises, and much much more. We present to you: The Top 5 Lower Back Exercises to Prevent Pain!
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interest and basic knowledge in the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
Top 5 Lower Back Exercises to Prevent Pain
Understanding Lower Back Anatomy
The lower back is often overlooked. Deadlifts? Takes me too long. Hyperextensions? Those are for the glutes, right? No, if done in the right way you can target the lower back and get an amazing burn.
The biceps, chest, back, and triceps are all important of course. But in fitness, it's all about balance. Enough rest and enough exercise, cardio and resistance training, major and minor muscle groups. And so on. Those lat pulldowns of yours won't affect your lower back, brother.
Enough chatting, let's get into the facts.
Role of the Spine
The spine contains over 120 muscles, around 220 individual ligaments, and 100 joints. It is a bony structure that supports your body in turning, standing, and sitting. Without a spine, you would look like a jellyfish (they do not have bones if you didn't know). Your spine starts at the base of your skull and ends at your tailbone. The tailbone is part of the pelvis (the large bony structure between your abdomen and legs).
Focusing on the lower back, we have the Lumbar spine. The Lumbar spine supports the upper parts of your spine. It connects to the pelvis and bears most of your body weight. No wonder why so many overweight people have lower back pain! Also, it is the main muscle used in lifting and carrying heavy things. It bends inward to create some kind of a C-shaped structure.
The other parts of the spine, from top to bottom, are:
Cervical spine: These neck vertebrae allow you to turn, tilt and nod your head. The cervical spine makes an inward C-shape called a lordotic curve.
Thoracic spine: This section of your spine bends out slightly to make a backward C-shape called a kyphotic curve.
Lumbar spine
Sacrum: This triangle-shaped bone connects to your hips.
Coccyx (tailbone): Four fused vertebrae make up this small piece of bone found at the bottom of your spine.
Importance of Core Muscles
The core is one of the, if not the, most important muscle of the body. The abdominal muscles support the trunk, allow movement, and hold organs in place by regulating internal abdominal pressure.
The deep abdominal muscles, together with muscles in the back, make up your 'core' muscles. They support your spine and keep your body stable in daily activities.
But what does this have to do with lower back pain? Read that last sentence again. Most of the lower back pain comes from either a bad form of exercise, obesity, or bad posture. The stronger the abs, the more they can support your lower back in carrying the upper body's weight and therefore increase posture.
Besides this, many exercises like crunches, leg raises, and planks require stabilization and support from the lower back. So it works both ways, you see?
To summarize the relationship between lower back pain, take a look at these 4 points:
Strengthening: Many abs exercises, such as crunches, leg raises, and planks, require stabilization and support from the lower back muscles. As a result, these muscles are engaged and strengthened during these movements.
Core stability: The muscles of the abdomen and lower back are key components of the core, which provide stability and support for the spine and pelvis. Strengthening the abs can improve overall core stability, which in turn can reduce the risk of lower back injuries and improve posture.
Muscle imbalance: If the abs are significantly stronger than the lower back muscles, it can create a muscle imbalance that may lead to issues such as lower back pain or poor posture. It's important to maintain balance between abdominal and lower back strength to support the spine effectively.
Flexibility: Some abs exercises, particularly those that involve dynamic movements or stretching, can also improve flexibility in the lower back muscles. This increased flexibility can help prevent stiffness and reduce the risk of injury.
Importance of Lower Back Training
But, why is this all important? If I do my rows and pull-downs, I'll be okay, right? To be real, you're not. Training your lower back goes one layer deeper than just some muscles down there. It's about stability, balance, flexibility, and preventing pain and injuries. This part of the blog is made to convince you to get that lower back moving. A little motivation is needed, as training the lower back is not the most exciting thing.
Improving Posture & Reducing Injury Risk
We've talked a bit about posture and lower back training, but how does this work exactly?
Unsupported postures cause the load on your spine to spread out incorrectly, which weakens the tissues in the lower back. As a result, the intricate network of muscles, discs, and joints in your back will be pushed beyond their limits. This causes pain, irritation, and in the long term even injuries.
Sitting in a way where you're not supported puts a little curve in your spine towards the front. Doing this a lot can push down the discs in your lower back, which might make them bulge out. On the other hand, working on a laptop or reading while lying on your belly can cause your lower back and hip to extend (bend backward) excessively, altering the dynamics of the lower spinal curve.
To prevent this, use the following tips:
Walk tall: a golden rule for improving posture and decreasing lower back pain. Walk as if there is a rope attached from the sky to the top of your head, pulling you upwards (no, don't overdo this as you might look a little stupid). Look straight ahead, keep your head balanced above your spine, and relax your shoulders. Make sure to land on your heel and then gently roll forward with the front of your feet.
Get up every hour & use seat supports: get up now and then, and walk around for a bit to release some pressure off your discs. Follow the same rules as the walking tall part, but keep your legs at hip-distance apart with both feet flat on the floor. If you're not able to reach the floor yourself, use a footrest.
LIFT CAREFULLY: remember what story I told you at the beginning of this blog? Exactly, lift carefully. If you can't handle a weight with good form, don't try to swing it and hope for the best. Go a bit lower and perform the exercise as you should. If you do this for long enough, you'll surely get there without any nasty *snaps*. If you pick something up, go down from your knees and keep your spine straight.
Now, before getting into the exercises and tips you came for, we'll go over the reason why we used cable machines as the foundation for functional lower back improvement.
 |
This blog is a follow-up to our blog about Cable Back Exercises. Everything you need to know about our admired cables in back exercises can be found in this comprehensive blog post, so feel free to check it out! |
Cable Machines for Lower Back Exercises
If you've known us for longer, you might know that we love our cables. Cables let you use creativity while providing tension throughout the whole movement. However, you might want to switch things up sometimes. For that reason, we included some dumbbell and barbell exercises as well. We'll get there in a moment.
Why Choose Cable Machines?
Cable machines offer a lot of advantages. To give you an idea, take a look at these:
Constant Tension: Unlike free weights, which rely on gravity and can lose tension at certain points in the movement, cable machines provide constant resistance throughout the entire range of motion. This constant tension ensures that your lower back muscles are fully engaged throughout the exercise, leading to better muscle activation and growth.
Flexibility: Cable machines offer a wide variety of attachments and settings, allowing you to perform a range of exercises targeting different muscles in the lower back. Whether you're focusing on the erector spine, multifidus, or other muscles of the lumbar spine, cable machines provide flexibility to target specific areas effectively.
Safety: With cable machines, you can easily adjust the weight and resistance to match your fitness level and ability. This makes them suitable for individuals of all fitness levels, from beginners to advanced lifters. Also, the controlled movement provided by cables reduces the risk of injury compared to lifting free weights, especially for those recovering from lower back injuries.
Stabilization: Cable exercises require greater stabilization from your core and surrounding muscles compared to traditional weightlifting exercises. This added stability challenge helps strengthen the muscles that support the spine, leading to improved overall core strength and injury prevention.
Mind-Muscle Connection: Using cable machines allows you to focus on the mind-muscle connection, which is crucial for proper muscle activation and development. By concentrating on contracting the muscles of the lower back throughout the movement, you can maximize the effectiveness of each exercise.
Top Cable Machine Exercise for Lower Back
The best part of the blog, here we are! By the way, did you know that most cases of low back pain are non-organic? The most common reasons are bad posture and accidents, such as that deadlift thing I talked about earlier.
In this part of the blog, we'll go over the best exercise to do for a solid lower back routine. We'll discuss the right form, the amount of reps and sets, possible risk identifiers, and a video to give you a better idea of what we're talking about. After the cable exercise, we'll dive directly into some dumbbell exercises you can do to spice up your lower back routine.
Cable Zercher Good Morning
Just like a deadlift, but with the usage of a cable station. The cable Zercher exercise is a common exercise to replace deadlifts, thanks to its efficiency and ability to perform it more safely.
How to Perform the Cable Zercher Good Morning for Lower Back:
Setup: Adjust the cable machine to a low position and attach a straight or EZ-curl bar. Load the bar with an appropriate weight. Stand facing away from the machine, feet shoulder-width apart.
Grasp the Bar: Bend down and grasp the bar with an underhand grip, positioning it in the crook of your elbows (the Zercher position). Ensure your elbows are pointing forward and the bar rests comfortably against your upper abdomen. Use a foam roller for example if you experience pain in the crook of your elbows
Engage Your Core: Tighten your core muscles to stabilize your spine. Keep your chest up and shoulders back throughout the exercise.
Perform the Movement: Hinge at your hips while maintaining a straight back and slightly bent knees. Lower your torso forward until it's parallel to the ground, feeling a stretch in your hamstrings and tension in your lower back.
Return to Starting Position: Drive through your hips and squeeze your glutes to return to an upright position. Maintain tension on the cable throughout the movement.
Repeat: Complete 6-8 reps with proper form, and make sure to take a solid amount of rest in between your sets.
Tips for Targeting the Lower Back with Cable Zercher Good Morning:
Keep your back flat and avoid rounding it during the movement to effectively target the lower back muscles.
Focus on pushing your hips back and feeling the stretch in your lower back and hamstrings.
Engage your core throughout the exercise to stabilize your spine and protect your lower back.
Start with lighter weights to master the movement and gradually increase the load as you become more comfortable and confident.
Perform the exercise with slow and controlled movements to maximize muscle activation and minimize the risk of injury.
Dumbbell Exercises for Lower Back
Dumbbell Deadlift
The first dumbbell exercise is an obvious one. The dumbbell deadlift may look somewhat like a Romanian deadlift but is also totally different. The Romanian deadlift focuses more on the hamstrings and glutes, whereas the dumbbell deadlift focuses on the (duh) lower back.
How to Perform Dumbbell Deadlifts for Lower Back:
Setup: Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides. Ensure your spine is neutral, and your shoulders are pulled back and down.
Engage Your Core: Squeeze your core muscles to stabilize your spine and maintain proper alignment throughout the exercise.
Perform the Movement: Hinge at your hips while keeping your back flat and chest up. Lower the dumbbells towards the ground, allowing your knees to bend slightly as you lower the weights.
Lower the Weights: Lower the dumbbells towards the ground until you feel a stretch in your hamstrings and tension in your lower back. Keep the dumbbells close to your body throughout the movement.
Return to Starting Position: Drive through your heels and push your hips forward to stand back up, squeezing your glutes at the top of the movement. Maintain a neutral spine throughout.
Repeat: As this exercise is quite exhausting, performing 6-8 reps for 3 sets will give you a solid burn.
Tips for Targeting the Lower Back with Dumbbell Deadlifts:
Keep your back flat and avoid rounding it during the movement to effectively target the lower back muscles.
Focus on pushing your hips back and feeling the stretch in your lower back and hamstrings as you lower the weights.
Engage your core throughout the exercise to stabilize your spine and protect your lower back from injury. Remember what we told you about the core's function.
Use a weight that challenges you while allowing you to maintain proper form. Start with lighter weights if you're new to the exercise and gradually increase as you become more comfortable.
Perform the exercise with slow and controlled movements to maximize muscle activation and minimize the risk of injury.
Dumbbell Back Extension
While this exercise is similar to the barbell good mornings and the hyperextensions, it largely depends on personal preference. Personally, I prefer to use dumbbells over barbells or plates but it's important to try out various things before you stick to one.
How to Perform Dumbbell Back Extensions for Lower Back:
Setup: Begin by lying face down on a back extension bench or stability ball, with your hips and lower abdomen supported and your feet anchored under the pads. Hold a dumbbell in each hand, palms facing inward, with your arms extended towards the ground.
Engage Your Core: Brace your core muscles to stabilize your spine and maintain proper alignment throughout the exercise. Keep your neck in a neutral position.
Initiate the Movement: Slowly lift your upper body off the bench or stability ball, focusing on using the muscles of your lower back to lift rather than momentum. Keep your spine in a neutral position and avoid hyperextending.
Squeeze Your Lower Back: At the top of the movement, squeeze your lower back muscles and hold for a brief moment to maximize muscle activation.
Lower Back Down: Slowly lower your upper body back down to the starting position, maintaining control throughout the movement. Avoid letting gravity take over, and resist the urge to drop down quickly as this might lead to injuries or usage of momentum.
Repeat: Again, somewhere around 8 reps for 3 sets gives you the best lower back burn.
Tips for Targeting the Lower Back with Dumbbell Back Extensions:
Focus on using the muscles of your lower back to lift your upper body, rather than relying on momentum or swinging.
Keep your spine in a neutral position throughout the movement to avoid excessive strain on the lower back.
Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back from injury.
Use a weight that challenges you while allowing you to maintain proper form. Start with lighter weights (or even no weight) if you're new to the exercise and gradually increase as you become more comfortable.
Perform the exercise with slow and controlled movements to maximize muscle activation and minimize the risk of injury.
Barbell Exercises for Lower Back
Barbell Deadlift
The myth, the legend. The regular barbell deadlift works various muscle groups, such as the glutes, hamstrings and of course the lower back muscles. While it is still the most effective exercise on this list, it is also the most dangerous exercise. Many things can go wrong here, which makes the tips even more important.
How to Perform Barbell Deadlifts for Lower Back:
Setup: Begin by standing with your feet shoulder-width apart, toes pointing slightly outward, and a loaded barbell on the ground in front of you. The barbell should be positioned over the middle of your feet.
Grip the Bar: Bend at your hips and knees to lower yourself down, keeping your back flat and chest up. Grip the barbell with both hands using either an overhand (pronated) grip or a mixed grip (one hand overhand, one hand underhand).
Engage Your Core: Brace your core muscles to stabilize your spine and maintain proper alignment throughout the exercise. Keep your shoulders pulled back and down, and your neck in a neutral position.
Initiate the Movement: Push through your heels and drive your hips forward as you stand up, lifting the barbell off the ground. Keep the barbell close to your body throughout the movement to minimize stress on your lower back.
Stand Up Tall: Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Maintain a neutral spine and avoid hyperextending your lower back.
Lower the Barbell: Reverse the movement by bending at your hips and knees, lowering the barbell back down to the ground with control. Keep your back flat and chest up throughout the descent.
Repeat: Complete the desired number of repetitions, focusing on controlled movement and maintaining proper form.
Tips for Targeting the Lower Back with Barbell Deadlifts:
Focus on pushing through your heels and driving your hips forward to lift the weight, rather than pulling with your lower back.
Keep your spine in a neutral position throughout the movement to minimize the risk of injury. Avoid rounding your lower back or arching excessively.
Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back from injury.
Use proper breathing techniques, inhaling before you lift and exhaling as you lift the weight.
Start with lighter weights to master the movement and gradually increase the load as you become more comfortable and confident.
Barbell Good Morning
The barbell good mornings are also a great option for building strength and stability in the lower back. Besides this, it is also beneficial for flexibility and mobility in the posterior chain. While this exercise might feel a little awkward at first, you get used to it in the long term.
Setup: Begin by placing a barbell across your upper back, just below your neck, and grip it with both hands slightly wider than shoulder-width apart. Stand with your feet hip-width apart, toes pointing forward or slightly outward.
Engage Your Core: Brace your core muscles to stabilize your spine and maintain proper alignment throughout the exercise. Keep your chest up and shoulders back.
Initiate the Movement: Keep a slight bend in your knees, hinge at your hips, and lean forward, lowering your torso towards the ground. Keep your back flat and chest up throughout the movement.
Lower Your Torso: Lower your torso until it is parallel to the ground or slightly below, feeling a stretch in your hamstrings and tension in your lower back. Avoid rounding your lower back or arching excessively.
Return to Starting Position: Push through your heels and drive your hips forward to return to an upright position, squeezing your glutes at the top of the movement. Keep your back flat and chest up throughout.
Repeat: Complete the desired number of repetitions, focusing on controlled movement and maintaining proper form.
Tips for Targeting the Lower Back with Barbell Good Mornings:
Focus on maintaining a neutral spine throughout the movement to minimize the risk of injury. Avoid rounding your lower back or arching excessively.
Keep your knees slightly bent throughout the movement to reduce stress on the knee joints and engage the muscles of the posterior chain.
Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back from injury.
Use proper breathing technique, inhaling before you lower your torso and exhaling as you return to the starting position.
Start with lighter weights (or again, even just body weight) to master the movement and gradually increase the load as you become more comfortable and confident.
Maximizing Results of Your Lower Back Workouts
That's it! The only exercises you need for a rock-solid lower back. If you stay consistent and maintain proper form performing these exercises, you will certainly remove lower back pain from your worry list. In this part of the blog, we're going over important parts of training the lower back. Things like "progressive overload" of which, if you've read our other blogs (which I recommend), you know is our main driver of growth. But also things like rest and recovery, how many days to train per week, and much more will be included in this part of the blog.
Incorporating Progressive Overload
Have you ever heard of "progressive overload"? If not, you're missing out. Progressive overload can be understood best with an example:
You have a push day on the menu. Bench. You can't seem to get stronger in the last few weeks, trying to do a new PR every week (mistake). What do you do?
What do I do?
Go for it, it must go up. Weight > form, right?
Cry in a corner, I'm obviously a failure for mankind.
Maintain this weight until I do 10-12 reps, then go up.
Voted for the last one? I'm proud of you. That's exactly what progressive overload is all about. Maintain a certain weight until you can do 10-12 reps with solid form, before going to a higher weight. This increases strength, and hypertrophy and leaves you with the best gains possible.
While progressive overload is the best way to increase muscle mass, it's worth noting that not every training should be dedicated to lifting more. Your body needs to rest to recover from lifting those heavy weights. We'll go deeper into this in the next part about the importance of rest and recovery.
Importance of Rest and Recovery
Rest and recovery are just as important as the training itself. In lifting those heavy weights of yours, you damage the muscle fibers. If you give your body the time it needs to recover (using the micro & macronutrients you get from your daily nutrition), it repairs itself and makes it stronger for the next workout. But you have to give your body the time it needs to heal.
Most red blood cell (RBC) parameters return to baseline levels within 24 hours post-strength training.
It's important to give your body at least a 24-hour recovery period per muscle group. Common workout splits, such as push/pull/legs, are designed for adequate rest per muscle group. A study found that overuse injuries are the most common type of injury amongst athletes, leading to a 3 week recovery period. We would say taking 1 day off training is a solid deal in exchange for preventing 3 weeks of recovery.
Safety Precautions for Lower Back Exercises
Safety is one of the most important aspects of fitness. You want the best gains possible in the safest way possible. For that reason, we're listing the most important tips for maximizing safety while still getting a solid burn.
Correct Technique and Form: Proper technique is king when performing lower back exercises. Ensure that your spine remains neutral, avoiding excessive rounding or arching. Engage your core muscles to stabilize your spine and protect your lower back from strain or injury.
Start Light and Progress Gradually: If you're new to lower back exercises or returning from an injury, begin with lighter weights or bodyweight exercises. Focus on mastering proper form before gradually increasing the resistance. Progressing too quickly can increase the risk of injury. Also, if you're <14, we recommend you do not use additional weights but stick to just your own body weight.
Listen to Your Body: Pay attention to any signs of discomfort or pain during exercise. If you experience sharp or persistent pain, stop the exercise immediately and either let someone check your form or call it a day. Pushing through pain is one of the main drivers of injuries or even long-term damage.
Warm-Up Adequately: Always warm up your muscles and joints before engaging in lower back exercises. A proper warm-up increases blood flow to the muscles, improves flexibility, and reduces the risk of injury. Incorporate dynamic stretches and mobility exercises or do some cardio to get the blood flowing and prepare your body for the workout ahead.
Maintain Balance in Your Training: While strengthening the lower back is essential, it's crucial to maintain balance in your training routine. Incorporate exercises that target other muscle groups, such as the core, glutes, and legs, to support overall strength and stability. Muscle imbalance becomes harder to fix as you get more experienced, so it's worth keeping in mind in the early stage.
Use Proper Equipment: When performing exercises such as deadlifts or good mornings, ensure that you're using appropriate equipment, such as weightlifting belts or supportive footwear. Proper equipment can help stabilize your spine and reduce the risk of injury.
Stay Hydrated and Well-Nourished: Proper hydration and nutrition are essential for muscle function and recovery. Stay hydrated before, during, and after your workouts, and fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle repair and growth. According to Andrew Huberman, drinking 237ml of fluid for the first 10 hours of the day is needed for optimal hydration (average, depending on body weight and intensity of daily activities).
Allow Sufficient Recovery Time: Adequate rest and recovery are crucial for muscle growth and injury prevention. Schedule rest days between lower back workouts to allow your muscles to repair and rebuild. Overtraining can lead to fatigue, weakened muscles, and increased risk of injury.
 |
Lower back training can be quite boring, we admit. But if you have the discipline to give it your all even on lower back exercises, you're one of a few. But even the most disciplined teenagers sometimes need a little push. And that little push can be given by our Best Pre-Workouts for Teenagers in 2024! Feel free to check them out. |
Dealing with Lower Back Pain
While lower back pain most likely can be reduced by strengthening the core, some people are either too far gone (permanent damage) or are genetically meant to have lower back pain. In this case, easing the pain is your only option besides surgery. What does this mean? Well, we are here to share some tips with you to relieve lower back pain. Keep in mind that we are no health experts, so always discuss with your GP before trying these solutions.
1. Use heat: heat relaxes tight muscles. Apply it for 15-20 minutes at a time to prevent any possible skin damage. Moist heat, such as hot packs, baths, or showers works better than any dry heat. Try all-day heat wraps if you would like to. These are available in pharmacies.
2. Stretching the muscles: stretching is one of the best ways to relieve chronic and acute lower back pain. It also prevents you from either further damage or future lower back problems. It's important to do a variety of stretches, as the muscles in the back go in many different directions. Some great stretches are the following:
Lying flat on your back and pulling your knees to your chest.
Lying flat on your back with your arms outstretched in a “T” position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (called a “superman”)
3. Wear proper footwear: shoes are highly undervalued when it comes to strength training. They form the foundation of your entire body. Supportive footwear can improve overall posture, increase stability, and decrease the chances of lower back injury. Make sure to get appropriate footwear for the activity you are performing. For weightlifting, the general rule are shoes with a flat sole. Running shoes tend to absorb the force you're putting into your feat, while with lifting you want to produce the force. Make sure to consult an expert if you're not sure.
4. Maintain a Healthy Weight: seems obvious, I know. But remember what we told you about the pressure on the lower back when you're overweight? The more weight in your upper body, the more strain on your lower back.
5. Sleep on a Quality Mattress: most lower back pain sufferers benefit from sleeping on a medium-firm mattress. Keep in mind that this also depends on your sleeping position, pattern, and overall anatomy. Side sleepers should use a softer mattress, back sleepers should use a firmer mattress, and stomach sleepers should reinvent their sleeping position. All jokes aside, sleeping on the stomach increases the strain on the lower back.
6. Get a Massage: who doesn't like a massage now and then? Massages are a great way to help lengthen shortened muscles and relieve a stiff lower back.
Healthy lower back muscles lead to overall stability, preventing future issues. Teenagers nowadays are commonly affected by lower back pain. Looking down on cellphones, undeveloped abs or lower back muscles, and a world designed for smaller people are problems we see often. Keep in mind that there are many solutions for lower back pain and that you don't have to be ashamed to consult your GP.
Incorporating Lower Back Exercises into Your Routine
Okay, I know how I should do them, why, where, but the last thing you need to know comes down in these last parts. In the last parts of this blog, we'll go over the last few important things you need to know before you get into the gym and lift those heavy donuts. We'll go over the scheduling part of the workout and ways you can incorporate your deadlifts or good mornings into your workout. Read through this last part of the blog and you'll be settled for success.
Scheduling Your Workouts
When I go to the gym I always see this fact hanging around there: "Did you know that people who schedule their workouts, exercise on average 2-3 times more than people who don't?". While this might seem quite obvious, it delivers quite a strong message. Scheduling your workouts is so much more effective than just going in there and go with the flow.
It's important that whenever you go to the gym, you know exactly what body part you're gonna focus on for that day. Especially for beginners, we recommend you follow a training scheme. Training schemes are a perfect way to stay consistent.
If you're in need of a training or nutrition plan, feel free to contact us for a free & personalized one! We'll be happy to help you in achieving your goals.
The lower back exercises should be incorporated into the back day. If you're choosing to do barbell deadlifts, it's important to do them as the first exercise. Compound exercises, such as the deadlift, squat, and bench press should always be done as the first exercise of your training. These exercises target both the bigger and the smaller muscles.
The good mornings are not a compound exercise. Therefore, we recommend you do these after your compound muscles. So rows or lat pull-downs (which are not really compound exercises but target more muscles than good mornings do) should be done before the good morning.
Balancing Lower Back Exercises with Other Training
There are various things to keep in mind when training the lower back. Consider the frequency at which you train your lower back. This depends on various factors such as your fitness level, recovery capacity, and training goals. Generally, incorporating lower back exercises 1-2 times per week is okay for most teenagers. However, if you're specifically targeting lower back strength or rehabilitation, you may increase the frequency slightly. Keep in mind that lower back muscles are vulnerable to injuries because daily activities also demand quite a lot from your lower back.
Also, make sure to alternate between barbell good mornings, dumbbell back extensions, deadlifts, and all the other variations on this list. This makes it easier to maintain but also develops flexibility and stability.
At the end of the day, it's all about listening to your own body. We can give you as many guidelines as you want, but if you feel like you need a rest day: take one (or even two). Don't force through pain, cause this will cause some nasty injuries.
Conclusion
In essence, our blog emphasizes the critical importance of giving due attention to lower back health within the realm of fitness routines. Through an exploration of spinal anatomy, core muscle functions, and targeted exercises, we underscore the necessity for a comprehensive approach to training that prioritizes stability and injury prevention.
By providing practical guidance on integrating exercises, managing lower back discomfort, and implementing safety measures, we aim to equip our readers with the necessary tools to optimize lower back strength, enhance posture, and elevate overall fitness levels. Adopting a balanced approach characterized by progressive overload, adequate rest, and thoughtful exercise selection serves to cultivate a resilient, healthier lower back, which removes back pain from the menu.
Frequently Asked Questions (FAQ)
How often should you train your lower back?
Why is warming up essential before performing lower back exercises?
Why is lower back health important in fitness routines?
What exercises can I do to strengthen my lower back?
I experience lower back pain. What should I do?
Are there any precautions I should take when exercising the lower back?
How can I incorporate lower back exercises into my workout routine?
References
Professional, C. C. M. (n.d.). Spine structure and function. Cleveland Clinic. https://my.clevelandclinic.org/health/body/10040-spine-structure-and-function
Chang, W., Lin, H., & Lai, P. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619–622. https://doi.org/10.1589/jpts.27.619
Vad, V., MD. (n.d.). Is poor posture causing your back pain? Spine-health. https://www.spine-health.com/blog/poor-posture-causing-your-back-pain
Yang, Y., Bay, P. B., Wang, Y. R., Huang, J., Teo, H. W. J., & Goh, J. (2018). Effects of consecutive versus non-consecutive days of resistance training on strength, body composition, and red blood cells. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00725
Zachrisson, A. L., Desai, P., Karlsson, J., Johanesson, E., & Grau, S. (2018). Overuse injuries in Swedish elite athletics– a study protocol for a prospective multifactorial cohort study. BMC Musculoskeletal Disorders, 19(1). https://doi.org/10.1186/s12891-018-2296-z
Use heat or ice to relieve low back pain | HealthLink BC. (n.d.). https://www.healthlinkbc.ca/health-topics/use-heat-or-ice-relieve-low-back-pain
Smith, N. (2023, December 14). What shoes should I wear for lifting? | IRONSIDE TRAINING GYM. IRONSIDE TRAINING GYM. https://www.ironsidetraining.com/blog/what-shoes-should-i-wear-for-lifting
10 tips for dealing with lower back pain. (n.d.). https://www.virtua.org/articles/10-tips-for-dealing-with-lower-back-pain
Comments