Any good lower body workouts for lower back pain sufferers?

[49erinnc]

Lower back pain is my biggest obstacle when it comes to taking it to the next level in the gym. I tend to do fine with most upper body stuff, with the exception of a couple chest routines and rows that put some stress on my lower back. But I find it difficult to get in a good lower body workout because most of the typical exercises really give my back fits. Especially dead lifts and squats. I'd like to think it's not my form but it's possible.

Any good lower body sets I could do that tend to be a little easier on the lower back? And yes, I know a big key to a strong lower back is developing better stomach muscles. I'm working on that too but my back pain is degenerative so I fear I'll always be battling it at the gym. Which is fine but I'd love to be able to still get in a full body workout with minimal aggravation.

 

[fredhe12]

Deadlifts are tough on a bad lower back. I know, I love 'em, but I can't go heavy like I used to.

Squats are also tough, but not as much as deadlifts.

I wouldn't give up on them though, lighter weight and strict, strict form will help. You're smart for working your core. I would look into a good core routine that works all of the core muscles, not just abs. Learn the anatomy of your back/core and you'll see that there is a lot going on down there.

If you're looking for alternative lower body exercises, one of my favorites is the split squat/lunge. Another is Bulgarian split squats. Check out the book Core Performance on Amazon for info on these exercises and good core routines.

one more thing for lower back: rest, rest, rest

and one more thing: yoga <-best thing I've ever done for my lower back

Good luck.

 

[Juddog]

Originally posted by: fredhe12
Deadlifts are tough on a bad lower back. I know, I love 'em, but I can't go heavy like I used to.

Squats are also tough, but not as much as deadlifts.

I wouldn't give up on them though, lighter weight and strict, strict form will help. You're smart for working your core. I would look into a good core routine that works all of the core muscles, not just abs. Learn the anatomy of your back/core and you'll see that there is a lot going on down there.

If you're looking for alternative lower body exercises, one of my favorites is the split squat/lunge. Another is Bulgarian split squats. Check out the book Core Performance on Amazon for info on these exercises and good core routines.

one more thing for lower back: rest, rest, rest

and one more thing: yoga <-best thing I've ever done for my lower back

Good luck.

Co-signed on the yoga. It may seem odd at first doing Yoga as a male, but it strengthens the smaller muscles that help keep you stabilized and will reduce pain and discomfort, in addition to increasing flexibility. It even burns off calories while you're doing it, although not as much as most other high intensity exercises.

 

[TallBill]

Good mornings, keep your back straight. Once you gain some strength/confidence move onto deadlifts.

If everyone did squats and deadlifts the world would be a better place.

Oh, and for squats, try doing box squats. I got convinced last week and tried em out myself and they worked great.

 

[49erinnc]

I've actually given a lot of thought to taking Yoga classes. A local community college here offers it in the fall as a non-enrolled class. I've also read somewhere that something called Vini yoga or Viniyoga is supposed to be great for lower back pain but I haven't researched it any.

And yeah, dead lifts are pretty much eliminated from my workouts. I just can't do it unless I'm using virtually no weight. And then I don't feel like I'm really accomplishing much. Squats aren't quite as bad on my lower back pain but I have to keep the weights fairly light. I just hate being so limited but my back kills me all the time. And because it's degenerative, taking long rests do not really do much for me. I took two full weeks off this month and felt the same as when I was working out 5 days per week. Sucks.

Edit: will look into good mornings and box squats. I don't currently incorporate either.

 

[Spamela]

higher reps/lighter weight?

if it's not bone-related & the pain is long term, a little physical therapy could help - they show
you exercises & stretching - it worked for me after i injured my back lifting.

if possible post links to some videos of your dl or squat.

 

[fredhe12]

I thought about good mornings, but again, you need strict form or they're going to hurt.

Hyperextensions would be great if you can handle them. This exercise is more about form and reps than weight. Fits in nicely with a comprehensive core routine.

Good call on the physical therapy Spamela. I'd add massage therapy to that.

Also, always ICE in that are after any workout. Helps keep the inflammation down.

As for the yoga, there is a lot of different styles. Do some research (Wiki maybe). Just make sure you start in a beginner class. Progress in yoga, is slow, but its by design.

 

[M0oG0oGaiPan]

I saw this video the other day. These might be helpful.
Top 8 Low Back Exercises Without Any Equipment

Matt Furey recommends back bridges but I haven't tried doing those myself. http://cbass.com/Furey.htm

 

[everman]

Try doing squats with as close to perfect form as possible with low weight.
Maybe some of these videos can help: Text

 

[StevenYoo]

thread marked for later!

I'm also a lower back pain sufferer (I have VERY high arches on my feet)