Exercises for those who want a healthy lower back

[cbraver]

Important: DO NOT attempt deadlifts or squats without a qualified trainer!! Trying to learn these from a book or video is a recipe for disaster. Nothing will destroy your back faster than a deadlift or squat without the proper form.

That should be obvious, but, I'm glad you pointed it out. Any exercise is useless without proper training though. Taking the time to learn how to properly deadlift (a few styles), squat and bench is extremely important for anyone who works out.

While a good training is very important, I also suggest picking up "Starting Strength" and "Practical Programming," both by Mark Rippetoe and Lon Kilgore


http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bxgy_b_img_b

http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0976805413/ref=pd_bxgy_b_img_b

Regardless on ones goals, it's essential to learn the big three lifts and also basic programming strategy (which you can't learn from magazines, and most of the internet is bunk too).

 

[Halon451]

I broke my back about ten years ago (compression fracture of T7 and T8) and every couple of years the injury comes back to haunt me. A few years after it happenend, I had an incident where I couldn't put any weight on my right leg. The chiropractor straightened me out and since then I've been more consistent with stretching and doing ab/back work to keep it strong.

I've always done crunches but I now also use the Torso Track. That thing is brutal and I wouldn't recommend it if you are just starting to get back into shape but once you have reasonably strong abs it is excellent. It works your abs and lower back and even gives the triceps a pump. I haven't had the tensing up of my back in years now. Yet your body remembers past injuries and I have to crack my back and neck sometimes if I sit or stand for very long periods of time.

I don't think they even make those anymore do they? I just saw one advertised on the net though for pretty cheap. I've got one of those roller wheel things that allow you to do basically the same type of exercise and that's plenty brutal enough. Looks like the Torso Track would definitely help you keep better form throughout the range of motion and offers levels of resistance too.

 

[haraldo]

The whole body is interconnected in ways that may be difficult to comprehend. I'm also going to a specialist because of my back. He's probably very competent because he's been working with some high profile athletes (Like some US top football players)

His claims is that it all starts with what you eat and drink, and you may get problems with muscles if the PH balance in the stomach is wrong. Basically that means you have to eat and drink less of some things, and unfortunately these are the things that are good, like red meat, coffee, alcohol.... Darn!!!!
Everything that swim and fly is fine (Any kinds of fish, chicken++)

And drink a lot of water, I mean heaps of water

This may sound like a joke, but it's certainly not... It works, especially the water thing.....