Weak lower back

Hi,

I’m looking for suggestions to improve my lower back. It always was my weakest part.

To give you an idea, when I do a push-up, I do feel my lower back just to stay in good form! If I wanted to do sit-up, it would be my back, not my abs that would make me stop.

I’m currently doing Chalean Extreme work-out, as well as the 100 Push-Up work-out.

I’m wondering if I should add 1-2 exercices for the lower back on top of that. Of course, it will improve with my currents work-outs, but I’m unsure or not if I should focus on this.

@Jadzia, core, core, core. I just posted this on another thread as well:

Use the following 3 Swiss ball exercises to train your anterior, lateral, and posterior core stability:

Prone bridge – place your forearms on the top of the Swiss ball and hold your body in a bridge position. Keep your spine in neutral position and your body straight. If you’re feeling the exercise in your back, you are either out of position or your anterior muscles are tired, so stop the set. Build up to holding for 90 seconds straight.

Side bridge – put the ball under your hip and your feet flat against a wall, top leg back, bottom leg forward. You will be on your side on the ball. Now hold a perfectly straight bridge position on the ball, making sure your spine is in neutral. Build up to 90 seconds per side. Holding your arms across your chest is easier; holding your hands at your temples is harder.

Leg curls on ball – place your feet on the top of the ball with your arms out in a T, palms up. Now pull your feet into your butt by pushing your heels down towards the ground (this activates your hamstrings more) and simultaneously pushing your hips up into the air. Your hips should not bend. Work up to performing a set of 20 reps.

Susan
www.CatapultFitnessBlog.com

@Jadzia—you read my mind!! :) my lower back is what gets me, too. but i do have to say that after working with my trainer, it’s gotten a little better. we don’t focus a lot on core though, and that’s probably part of the reason why i’m still having trouble once in a while, as @susannyny said! i’ll have to focus on my core a bit during my workouts, and hopefully that’ll help…

i had no idea why my lower back would hurt—i thought it was just a bad back issue or something, but i’m 22 and figured that was a ridiculous reason, haha.

Listen to Susan. Your lower back shouldn’t be taking the brunt of your extertion. And you can’t safely train your lower back. You can train the muscles around it however. In addition to the exercises that Susan suggested I would add things like Romanian Deadlifts, Suitcase Deadlifts, and Split Squats. You don’t need to use heavy weights. But, learn the movement and do a good number of light reps at a moderate pace (not fast, not too slow) to groove a good movement pattern that will spare the spine. Pushups are also good, so keep doing them. Also, read up on Inter-abdominal Pressure. Its the idea of bracing the abs by putting alot of air into the abdomen.

Thanks for your suggestions!

I’m already doing some Deadlifts, but I’ll try the exercices on the swiss ball. While I don’t have one at home, I’ll be in an hotel for the next 5-6 weeks. If I’m lucky, I should have some there.

Well, if you’re already doing pushups, planks, and deadlifts then you’re doing a god job. Just keep progressing them safely and be very diligent to ensure that your form is spot on.

if you have a weak lower back make sure that your form is 100% when doing deads…