what are some good exercises that i can do for my lower back. when i do sit up with a 25lb plate in my arms it really hurts my lower back. what can i do?
You have pain in your lower back and you think the pain is due to you having a weaknesss in this area??? Rather it sounds like you are using bad form on the sit up’s and stressing your lower back.
Here’s a good core exercise for you to try instead.
- Put a barbell on the floor with one 20kg plate each side.
- Kneel on the floor and grip the bar with hands shoulder width apart.
- Keeping your knees on the floor and arms straight roll the bar out until your nose touches the floor then return to the upright position (just like an ab wheel only better).
BB Rollouts are pretty good when done correctly.
I would agree that you may be missing the “big picture” when you attempt to isolate and strengthen the lower back. I would say the majority of the time low back pain is simply low hip mobility and lack of ability to “ab brace” during exercises or some would say “activate TVA”.
I would highly recommend looking at the articles written by Eric Cressey, Mike Roberts, Mike Boyle, Tony Gentilcore…
Also their info seems to come from Hartman, Gary Gray, Grey Cook, Paul Chek, Stuart McGill and Chuck Wolfe (google the names).
Read up on it and assess yourself.
[quote]bushidobadboy wrote:
Your hip lexors are overcoming the strength of your spine flexors (rectus abdominus, obliques etc) and pulling your lumbar spine into extension.
Do not do situps with added weight until you have learned to recruit your abs rather than your psoas (hip flexors).
As suggested look for articles on this site relating to core training.
Bushy[/quote]
I think in simple terms, Bushy is referring to doing sit-ups with a straight back. This kind of exercise recruits you hip flexors more then anything else, which is not what you want to do.
Try:
-getting rid of the weight
-develop you core properly:
rectus abdominus(six pack): lay on your back and curl you ribs into your midsection.(curved Back) You head should come about 4-6 inches off the ground.
olbiques(side abdominal wall): Do the same movement as above but curl you right elbow to you left knee and visa versa.
thoracolumbar fascia(lowerback): lay on your stomach and raise your arms and legs 4-6 inches off the ground. You can alternate on left leg, right arm and right leg left arm to lower the intensity.
Develop that core simply and effectively. Then start adding your weights.
[quote]ty_ferrell wrote:
I would say the majority of the time low back pain is simply low hip mobility and lack of ability to “ab brace” during exercises or some would say “activate TVA”.
[/quote]
I’m sure you meant to add glutes not firing to accompany the poor hip mobility.
Sit-ups are about the last exercise I would do for abs. Your abdominals don’t do the majority of the work anyway, regardless of how you do them.
Try out bridging for ab work.
all the posters are right. Not weak back issue, exercise isnt even meant to work the back that should tell you something off the bat.
When you cannot keep a slight C shape in your spine doing situps, your abs are shot and you are being yanked up by your hip flexors, the weight of your torso is just hanging back because there is no longer a strong pull from the rectus and obliques connecting the ribcage and pelvis
[quote]bushidobadboy wrote:
Your hip lexors are overcoming the strength of your spine flexors (rectus abdominus, obliques etc) and pulling your lumbar spine into extension.
Do not do situps with added weight until you have learned to recruit your abs rather than your psoas (hip flexors).
As suggested look for articles on this site relating to core training.
Bushy[/quote]
Yes. Before you begin to do the sit up, perform a posterior pelvic tilt. Basically curl your hips in, so your low back is flat to the floor (take the arch out of your low back). Maintain this position during the sit up. Start with bodyweight and build the weight back up slowly.