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How to Get a Strong Low Back - DO THIS EVERY DAY!

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Rating: 4.0; Vote: 1

m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst. Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique. The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar-s ride to the top. If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical. This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back. Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly. That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn-t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return. Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place. If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

BaldEagleARRage
Well this is what I needed! All these things saying do these stretches, yeah no not good enough. This right here is what I need to build more muscle in my lower back. I have a decent amount in my upper back but the lower has always suffered since I was young. Thank you! Getting back into working out after cancer so my main focus is on this and my abs where they cut into me twice and the second time being a foot Long. Hopefully I don't get rectal cancer as well or at least it's treatable and not just remove it only by then. Stay fit stay healthy you guys! it's not fun not being so. This includes your mind as well.
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Patrick
I've been training since middle school, taken many years off now due to health and injuries. Primarily low back issues herniated and bulging disc's stenosis and sciatic pain. Started following you very recently paying close attention to anything with lower back help. Everything you have shown has helped me make strides to having less pain and get back into training again which was always my first love. So I'd like to thank you for all your invaluable help which is allowing me to slowly get back into the gym and not be in crippling pain the next day. THANK YOU!
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Andrea
Hi guys. Like many others I have a rather sedentary life (i. e. weak and painful back) and I can only train in gym at night with no supervision. The few times I tried to approach a deadlift my back shouted a big no and from the amount of videos/comments I understand gain/risk ratio for unguided beginners is far too high. I am wondering: can I replace deadlifts for the time being until my back doesn't get strong enough with the hyperextension + curls combo exercise Jeff shows on the video? In such case, what reps/series am I looking at? thanks
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Mia
I heard that deadlifts are for glutes and legs and your lower back shouldn't feel pain, but whenever I do deadlifts my lower back gets sore (achy--not exactly painful) after 10 or so reps, and I don't feel it in my glutes or thighs. I've been trying to -perfect- my form by copying videos like this but I can't seem to get it. Is it normal for your back to feel sore from deadlifts since they're supposed to be working those muscles?
Btw, I use free weights and I don't go that far down to put them on the ground -- I hold them the whole time.
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Ashwin
Hi Jeff. Just wanted to request some info regarding slip disc, I have symptoms and the MRI confirmed that i have this problem and so did the straight leg raising test. Now after 2 years i am deadlifting and squating again, but as the weights went up i started to have a pain-ish sensation in my low back and these is superficial inflamation which i can see looking at the asymmetric physique in the mirror. Should i be worried and lay of these lifts?
P. S.: Love the videos. Lots of love from India.
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Bruce
I am 75 now so i don't lift weights any more. I tried your exercise from another video were you lay on your side, lift your leg and move it behind your center line then move the knee to your front. It did not stop the pain but the pain is getting smaller. I can stand and sit if I do it slowly. Would the bridging and supermans help strengthen the back along with that other exercise? I realize it my take longer with out weights or machines. Thank you for the information.
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Nav
Which exercises would you recommend for a deadlift alternative?
I have chronic back issues and I am unable to do deadlifts and KB swings without injuring myself at times. My physio told me to do deadlifts and he checked my form too, which was fine. However, I'm still having issues.
I was thinking about hyperextensions as an alternative. Do I need to do reverse hyperextensions if I'm doing the regular ones?
Thanks mate
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Angela
I've been using the roman chair for a month without any problems. I come up to a neutral position. I told my chiropractor about this exercise and his response was he could tell that the muscles in my back were stronger. I do not like the resistance back extension machine due to the placement of the weight. I think the Roman chair is far superior-if used correctly.
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Hamlet
Jeff what are your thoughts on prescribing Deadllifts and Hypers to someone with a grade 2 or higher Spondylolisthesis. It would appear that almost any arching of the lumbar spine would drive the lumbar disk farther forward causing even more pain. Your thoughts please. btw. the content you provide is the best in the biz. Short, precise and highly valuable.
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Tahir
hi i am strengthening my lower back confused which is best for me i am doing back extension with 5 kg, hip abductor adductor, leg curl extension both, i have hamstring issue tightness in lower back when i wake up i am increasing intensity especially back extension gradually but tightness does go
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