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Old 03-10-2010, 07:57 AM   #1
Kyle Borowsky
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Lower Lumbar Exercises

What are some exercises that specifically target strengthening the lower lumbar and pelvic muscle areas?

Could you recomend both exercises that can be done in water as well as on land?
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Old 03-10-2010, 08:17 AM   #2
Jamie J. Skibicki
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Re: Lower Lumbar Exercises

Hypers, reverse hypers, swing throughs, squats, deadlifts, good mornings.

Done in the water?
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Old 03-10-2010, 08:25 AM   #3
Kyle Borowsky
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Re: Lower Lumbar Exercises

I don't know what most of those are, also squats and deadlifts don't seem like a good idea for someone who has injured their back as those will place a lot of strain on the lower back. I was asking because a friend of mine who hurt his back two months ago is still in pain and is looking for some way to get over this.
In water because exercising in water lowers the impact while still strengething muscle. I was just wondering if anyone knew of some specific exercises to be done in water that would help this area.
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Old 03-10-2010, 08:43 AM   #4
Jamie J. Skibicki
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Re: Lower Lumbar Exercises

Reverse hyper extensions would be the best bet. WHat kind of injury was it?
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Old 03-10-2010, 08:59 AM   #5
Kyle Borowsky
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Re: Lower Lumbar Exercises

We were working our doing pu-ups and sit-up type exercises. for every card that was picked up we would do an exercise for a certain amount of time. FE: an ace could be a minute of push-ups, plank, sit-ups, overhand clap, etc

We had been doing this for about an hour each day for 3 days while we were on vacation. on the third day at the end he said he back hurt. this was in december. he went to a chiropractor 3 times since and was told the problem was too much stress on the lower lumbar and an alignment problem in the pelvic area. since then he hasn't been working out the same. mostly just walking, stretching, and pull-ups which seem to help some. he was wondering what else he can do
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Old 03-10-2010, 10:08 AM   #6
Jared Ray
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Re: Lower Lumbar Exercises

I had some problems with my pelvis being out of alignment that caused a lot of pain in my lumbar. I took about 3 weeks completly off and it hasn't bothered me since. My Dr. Also prescribed a heel for my shoe to even out my legs and get my pelvis back in alignment.
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Old 03-15-2010, 07:34 AM   #7
David Meverden
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Re: Lower Lumbar Exercises

Quote:
Originally Posted by Kyle Borowsky View Post
I don't know what most of those are, also squats and deadlifts don't seem like a good idea for someone who has injured their back as those will place a lot of strain on the lower back.
You have the wrong mindset here, Kyle. Avoiding all stress on the back will only cause his back to get WEAKER, making the problem worse. Jamie suggested reverse hyper-extensions, squats, and deadlifts because they DO work the back.

It depends on what exactly the injury is (which you haven't given us any info on) but, in general, only by targeting the area that got injured will your friend be able to get a back strong enough to be able to withstand every day rigors. As long as form is strictly adhered to and the weight is ramped up from something very light the body will safely adapt and overcome.

Also: Nobody every got strong in a pool.
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Old 03-15-2010, 08:18 AM   #8
Mike Mallory
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Re: Lower Lumbar Exercises

back injuries are vast,and none of them are helped much with a pool.....unless you broke five bones in a car accident.

if the pain is that bad, then just start with isometric exercises that keep the joint immobile while still working the musculature.
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Old 03-16-2010, 12:25 PM   #9
Mike Clauss
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Re: Lower Lumbar Exercises

My back is a mess, what's saved me is continuing to squat, limiting my deadlifting and a lot of hamstring and glute stretching. Many times when you have pain in your lower back you compensate by activating your glutes and hamstrings which just masks the problem.
Since the injury or issue was aggravated by push-ups and planks it sounds like arching is the problem, if he keeps a flat back how is the pain level doing push-ups?
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Old 03-17-2010, 01:01 PM   #10
Kyle Borowsky
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Re: Lower Lumbar Exercises

he says there isn't any pain while doing push-ups or planks but it gets agrivated from running and sit-ups
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