Okay, so, my lower back sucks. Really, really bad. I’ve tried working it out, but when I try doing deadlifts & squats I feel like it’s going to go out on me (I’ve thrown it out once at the gym, and a few times outside the gym). I can only deadlift and squat about 100-150 lbs (yeah, lbs…) before it starts feeling like it could go out.
I really need to work on it, but I’m just concerned that I’ll end up throwing it out again if I don’t spend a month or so working on my stabilizers and easing into deads/squats. For now I’m planning on doing DB lunges in place of squats, but I’m not really sure what would be a good stepping stone exercise for my back. I’m thinking back extensions might be less risky, but I’m not sure and would like to get some advice on what I should do.
Also, I was hoping to get a quick critique of my routine:
Day 1
& 3
Legs (DB Lunges. Ultimately Squats)
Hip Raises
Pullups
Bent Rows
Calf Raises, if the wife isn’t done working out yet…
Day 2
Dips
DB Bench Presses
DB Military Presses
Lower Back (Ultimately Deadlifts. Until then, ???)
do you warm up before? If not you should def do a light stationary bike or treadmill walk for 10 mins, get a good stretch, especially your hamstrings if your lower back is bothering you. Also make sure your doing your squats and deads right…they have some articles on here that teach you correct form with that videos…and if your lower back sucks that bad you could do hyper -extensions to bring them up to par
if your lower back is weak, dont just focus on that, rather focus on your entire posterior chain. if you’ve thrown out your back a couple of times, its probably because your posture or form when lifting isnt utilized in the best way.
reverse hypers, weight planks, cruches, ab wheel, very light stiff legged deadlift, zercher squats, all good things for the posture chain, also snatch deads.
[quote]bignate wrote:
reverse hypers, weight planks, cruches, ab wheel, very light stiff legged deadlift, zercher squats, all good things for the posture chain, also snatch deads.[/quote]