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QUESTION:
was wondering if someone could give me some advice on what
exercises/stretches to do to relieve lower back pain? I work out a few
times a week and do a lot of weight training. Even though the exercises I
do are "easy", my lower back still hurts afterwards. Any suggestions? I'm
fairly lean and petite, so wondering if for my small frame, I may be doing
too much even though the weights are easy to lift.
ANSWER:
Even with a belt, I sometimes suffer lower back pain. One exercise
that helps is to get on hands and kness and arch my back up like a
cat. I put my head down as I do this, tucking my chin down to the
base of my throat. Then I lift me head, sink my back, and push down
with my abs, but only very briefly, and then arch up again and duck my
head. I have no idea what this exercise is called, but done in sets
of five to eight arches, it usually brings relief. The urge to chase
mice afterwards is usualyl short-lived.
I received a nice gift of genetic tendency for back pain from my father.
What has helped me the most has been going to the chiropractor as well as
building up a strong back by doing deadlifts and back extensions. I now do
6 sets of 20 reps on back extensions, holding a 100lb plate. (stiff legged
deadlifts always fuck my back up for some reason) as well as my normal sets
of deadlifts (with *strict* form) on my back day.
You may want to start with the back extensions. Remember to take it easy in
the beginning. You also need to make sure that you are not neglecting your
abs! Your abdominal muscles support your spine as well, so you need to work
them too.
St.., wearing a belt won't strengthen your lower back. Instead, work your
abs, check your exercise form, your posture (at work, etc.), and do
hyperextensions.
No, of course it won't, but it will give a degree of protection to
her lower back. There is no *instead* when it comes to a
weightlifting belt. The correct term is "in addition." Wear the
belt, and in addition, do such and such exercises to strengthen the
lower back.
That's your opinion, not a fact. My view is that specific low-back and ab
work is far more important than wearing a belt, which increases blood
pressure and is only required on very heavy squats and deads.
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