How can I rehab my lower back without a reverse hyper? Its hurting bad, and Im sure it will affect my DL.
It really depends on what the problem is. If it is muscular, you can do some high rep work (20+) with pull-thru’s or back raises. If I tweak something lifting, the next day I will often do back extensions and/or reverse hyper motion on a stability ball. These aren’t great for strength building, but they will increase blood flow to the area to promote healing.
Also make sure you get to the root of what is causing the problem so you don’t just keep re-injuring yourself.
This is a very tricky question but first of all do u know the reason that causes pain? I am not trying to be smart here but here are some things you should consider:
1 Check your technique especially on compound movements as squats, deadlift, good mornings, shoulder press and so.
2 Check are your abdominal muscles working correctly they should be able to stabilize the rest of your body during any exercise, you might have a weak torso, if so work mostly with exercises as front and side planks, renegade rows, paloff press, cable push pull, ab wheel.
3 Stop doing any exercise that is causing pain, at least until you are able to do it correctly with no discomfort.
4 Any physical therapy should be very helpful find a good practitioner
5 Check some articles of Cressey especially Lower back saver
Hope this help, get well and good luck
Sava S.S.
I posted a similar question about 2 weeks ago. My lower back has bothered me a lot over the last few years. The things that have helped me are: Hamstring and lower back stretching at least twice a day, extra abdominal and oblique work, and use of natural anti-inflammatories like flax/fish oil combinations.
- do not stretch the lower back
- do plenty of stabilization work for the core musculature (anti-rotation is especially important), sit-ups or crunches probably won’t be of much benefit
- as a powerlifter it would be extremely difficult to have too much hip mobility. This is something that will probably require daily attention for a couple of months or so. Here is a great resource that is free:
dimels with a very arched back(the whole thing) for 20+ reps with 135 or less, pullthroughs, glute bridges, supermans, excessive stretching of the hams, hips, glutes and i would stretch the lower back it works for me. Also take a base ball and roll around on the really sore spots of you backs especially the erectors go all the way up feels really nice.
Try the glute rolling with a baseball as well can relieve alot of tension on back. Every time before you shower or something like that just do two-three super sets of planks and glute bridges daily this works well just to strengthen it and put yourself in good posture after sitting all day or whatever
Do short bridges, full bridges, airplanes, kettlebell or dumbbell swings, and child’s pose when you are done. These should make you feel better.
I actually fractured my L3 a 2 summers ago. I couldnt freaking walk for 3 days. When I could move again I immediately went into as much strenching and foam rolling as I could handle. When the pain wasnt too bad from that, I learned how to traction the area with a green band, which was probably the best thing I did.
By about the third week, I was doing 100 body weight good mornings with little discomfort while continuing with traction, foam rolling, stretching, and contrast showers (in that order) everyday. The 4th week, I was doing the good mornings with a monster mini, by the 5th a light band.
Got back into squats and deads for high reps, 20 or so, with light weight, continued all the other stuff and was basically pain free within 3 months.
Th worst part about it was working back into heavy weights with the squat. I still havent gotten back to where I was because holding an arch feels much tougher. Which I am absolutely positive it’s a mental barrier that I have to get through. So, I guess I am still recovering. For some reason, my deadlift skyrocketed the past 2 years though? weird.