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The Right Way To Get A Strong Lower Back (4 exercises) Redefining Strength

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Rating: 4.5; Vote: 2

Many of us have thought to ourselves, -My lower back is so weak- when we-ve been suffering from lower back aches and pains. We feel it during ab movements or deadlifts and think that we feel it because we need to strengthen it. But what if the problem isn-t that your lower back is weak? What if the issue is that it-s actually OVERWORKED? This is all too often the case when it comes to our lower back. The muscles there become overworked due to our daily postures which have created mobility restrictions and underactive abs and glutes. So all of that strengthening you-re trying to do, all of those supermens you-re doing, may actually be perpetuating the issues making them worse instead of better. Instead, you may need to be working on your hip and thoracic mobility while activating your abs and glutes to protect your lower back from being overloaded. Remember the point of pain isn-t always where the problem started. And feeling the muscle work during a move may not be because it is weak. Instead, it may be working when it shouldn-t and become overloaded. So if you-ve been feeling your lower back during moves and thought, -I need to strengthen it, - try including these 4 moves in your warm-up routine instead! And stop overworking your already overloaded lower back more!
Date: 2022-03-30

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Comments and reviews: 9

Brit
I recently started using the back hyper extension apparatus in my gym to strengthen my lower back & it started to give me a layer of muscle padding & slight pain relief. What really temporarily relieves the lower back pain I've had for yrs. is a backward stretch where I balance on my hands & feet & head with padding of course. I forgot the name of the move & I find your vids helpful, thanx. Btw, u have good back, shoulder & arm development & it's looks natural unlike the fitness models i see in other videos.
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ToxicVaccines
I got a painful cramp on my lower back muscles today after doing 42 half-bridges first thing after being seated for hours. I couldn't move! -
I had to immediately get to my bag of magnesium Bisgylcinate. Down two 100% purity, 500mg tablets and a chelated zink tablet 100mg.
Also downed two scoops of gras-feed organic protein powder in a shake. After 10 minutes or so, the cramp disappeared!
I think I should have started with 21 reps as I normally do without any problems.
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Truckngirl
These are pretty much impossible for me at my current weight and mobility. I do deadlift, and I also work on my feet having to bend from the waist repeatedly. I occasionally have some lower back pain and would like to apply these principles. Any suggestions?
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LilyOfTheTower
You are amazing! The detail in your description and instruction is so clear and really help me to understand the whys of each specific move.
Thank you so much for these videos and the level of detail you put into them. I only wish i found you sooner!
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trbeyond
Recommendations for how much to work up to (reps and sets) for these? I know you mentioned starting at 30 sec per move but what would be goal to work toward? Thanks and great video.
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Taruna
Thank you for posting another great video. As always you give the rationale and the modifications. Keep them coming. One request please, a follow along stretching for seniors.
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Arun
You can also have lower back pain when you have a scoliosis. Especially when you have that lumbar one. Don't whether i can do these exercises but am gonna try these anyways.
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Mike
Thank you for the Tips you have nice dogs and I have a question on the 4th exercise is it ok if I can use a tennis ball instead of the ball in the vid
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Delisha
Can you make a video for women to get rid of the mummy tummy especially after a c section? Thank you for your great explanation and content
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