[quote]Kagemusha wrote:
and what are arch backed GMs I have never heard of them before.[/quote]
They are a modification of a full range GM. You begin in an upright position, set your arch nice and tight and then push your hips back until your chest is at about a 45* angle to the floor. The range of motion is very small and you must hold a tight arch the entire time.
I used to be plagued with lower back problems (i.e. compressed disc, very tight feeling in my lower back with the least amount of bent over activities, numb feet.) until I started doing reverse hypers. The movement allows spinal fluid and blood to flow in and around the vertebrae and discs and also relieve compression common with heavy squatting. They are a lifesaver for me.
Hello there, Great suggestions from all, from my experience, I had a L5-S1 herniation from high school football, and it bothered me always and I finally had to get operated on and fixed, when I was first diagnosed in 1987, they put me on 2 months of bedrest and told me that I would be paralyzed if I did anything physical-ABSOLUTELY WRONG. than I got into powerlifting(that all drs.advised against) and finally started helping my back.
Just like Erica and TheHulk said, find an athletic doctor and make sure that you work the problem area and make strong, not ignore and hope it gets better.
Good mornings are OK, but you would get better results and no pain if you didnt put the weight above the shoulders and compress the spine, but instead did reverse hypers so there is no compression, and it was invented as a rehab device, hopefully you have access to one, the other exercise is LIGHT wide stiff leg DL.
Also hanging straight leg leglifts will help hips and lower abs
**** the back is a very compact area with very low blood flow, so make sure you do ab and lowerback warm ups before any exercise.
Hope this helps, Jon