Best Lower Back Exercises
A Crash Course in the Basic Anatomy of the Lower Back will Help you Understand the
Best Lower Back Exercises
The muscles which you exercise during lower back exercises are deep.
They are close to the spine so you do not see them on most anatomy drawings.
What you see on anatomy drawings is lumbodorsal fascia which is removed for
this diagram.
The Best Lower Back Exercises work the Erector Spinae
The erector spinae of the lower back are responsible for back extension as
well as some side to side and rotational movement.
Most of the best lower back exercises focus on extension of the lower back.
This is an isolation, single joint movement.
The erector spinae consist of three heads the iliocastalis, longissimus and
spinalis for those who care. As you can see in the anatomy diagram, the
muscles actually run from the hip all the way to the base of the skull.
This is the primary reason why injuries to the lower back can be
dehabilitating. If you injury your lower back, muscle spasms of the
erector spinae could effect the whole spine. This makes any kind of
movement of the extremities difficult.
Can You Lift Heavy Weights for the Best Lower Back
Exercises ?
You Can Lift Heavy Weights but it is Not Recommended
If you seldom lift heavy weights,
bodyweight exercise for your lower back is just fine. Unfortunately,
sometimes body weight is too much. If your daily activities consist of bending
over and picking up heavy objects you can absolutely lift heavy weights for your
lower back. Using heavy weights for exercises which isolate the lower back does not really help you at functional activities.
Muscular endurance is most likely more important than strength.
Stabilization is very important for the erector spinae. Have you
ever heard someone tell you to, "lift with your legs and not with your back."
Of course you have. Your mother and father probably told you when you were
a kid. When you lift something properly, you are still using your lower back,
but in a different manner if you use mostly legs. Your lower back acts
primarily as a stabilizer. Your exercises for your lower back should be functional. Functional
exercise mimics activities of daily living. An isolated extension of your
erector spinae is probably not a normal daily activity with heavy resistance. During almost all activities outside of the gym your heavy lifting is
not isolation movements. When you help the neighbor move the couch you
lift it with a combination of your legs, back, core and arms. The Best
Exercises for Your Lower Back are Not the Best Lower Back Exercises
Confused yet? The best exercises for your lower back involve multiple
joints. For example, during dead lifts your lower back is one of
many muscles which works to lift the weight. The weight is far heavier
than any weights which you can use for the best lower back exercises which are
exercises which isolate the erector spinae.
Do the Best Lower Back Exercises Prevent Injuries to
the Lower Back ? |
This is a highly debated topic. Some experts
think that exercises which isolate the lower back with resistance are damaging
to the lumbar spinal discs. Other experts use these exercises to
successfully treat lower back pain. Whether You use the Best Lower back
Exercises or not is your Preference
Some people develop a strong lower back without doing a single exercise which
isolates the lower back. They rely on core training and multi-joint
functional whole body movements such as dead lifts and squats to keep their
lower back strong and healthy. This personal trainer never uses isolated lower
back exercises on his clients. One opinion in a highly debated topic.
What is not a debated topic is the fact that a strong core can help support your
lower back.
You can Think of your Core Muscles as a Weight Belt
A weight belt does not support your lower back. What a weight belt
does, is give you an artificially strong core. Your core muscles and lower
back work together to support your spinal column. You put the belt on very
tight because it draws in your stomach and helps create intra-abdominal
pressure. Intra-abdominal pressure is what supports your lower back
and helps you avoid injury during heavy and maximal lifts. Make sure you use
the best lower back exercises in conjunction with a core strengthening program
based on the best core exercises.
What are the Best Lower Back Exercises which Isolate
the Erector Spinae ?
When you do all these exercises which isolate your lower back make sure to
keep your core tightly drawn in and your glutes contracted.
Stability Ball Bench Reverse Lower Back Hyper-Extensions
Reverse Back Hyper-Extensions or back extensions are one of the best lower back
exercises because your erector spinae are not the prime movers.
Your lower back is meant to be the stabilizer in this motion. Your
glutes are the prime mover, but since your leg weight is significant, your lower
back will get a lot of work as the stabilizer which is what the muscle for.
Start: Position a stability ball on top of a weight bench.
The bench can be flat or at a very slight incline. Lie on top of the ball
and reach down and grab the bench.
Begin the motion: Squeeze your glutes tight and raise your heels
up towards the ceiling. You can stop when your body is completely
straight, or your can hyperextend so your feet are higher than your spine level.
Try to get as much range of motion as possible.
Modifications: You add resistance to your legs to progress the
difficulty of this exercise. You can put a medicine ball between your
ankles or put on ankle weights.
Stability Ball Floor Reverse Lower Back Hyper-Extensions
This is the same as previous lower back exercise except it is performed on
the floor. Your upper body weight and balance will come into play more
during this version of reverse lower back extensions. Start: Take
a stability ball and place it on the floor. Position yourself on top of
the ball with your stomach and chest on the ball. Place your hands on the
floor and move forward until you can balance on the ball. Begin the motion:
Contract your glutes. Slowly raise your heels up towards the ceiling.
If the stability ball is large you can bring your legs up high. If the
ball is small, you may only be able to bring your legs up to parallel. You can
stop when your body is in straight alignment or you can hyperextend your hips
and lift your heels up past a neutral spine alignment. It is very
important you keep your glutes stabilized for the duration of the motion.
Modifications: Like any reverse lower back hyperextension exercise,
you can increase the difficulty if you add resistance such as ankle weights, or
a medicine ball. Stability Ball Back Crunches
Unlike the previous exercises, during the stability ball back crunch your
lower back is the prime mover. The best lower back exercises a combination
of stabilization and movement. Make sure if you use movements such as the
stability ball back crunch, you do them in combination with stabilization
movements like most leg exercises, and reverse back extensions. Start:
Position yourself on top of a stability ball. Lie on your stomach and
chest. Your legs should be fully extended behind you and planted on the
floor. Place your hands behind your head. Draw in your core and
contract your glutes. Begin the motion: Slowly raise your torso
up towards the ceiling. Hold a second at the top and make sure you
maintain the isometric contraction of your glutes. Lower yourself back
down all the way until your chest touches the ball. Modifications:
To make this less difficult you can place your arms across your chest. To
increase the difficulty you can either move further forward on the ball or hold
a weight plate behind your head.
Where are the Lower Back Machines which You See
 in
the Gym ?
Are you looking for back extensions the Roman chair? The Roman chair is
a good way to isolate your lower back but is not as good as the stability ball
exercises.
There are 2 types of roman chairs. The 45 degree version (left) is
superior because you can go through more range of motion with less stress on the
lumbar vertebrae.
If you decide to use either Roman chair at the gym, make sure you keep your
core tightly drawn in and contract your glutes throughout the entire range of
motion. Back extensions on either Roman chair can be the best lower back
exercises to isolate your erector spinae if you perform them correctly. If
you are aware of any posture problems
such as anterior pelvic tilt, these versions of back extensions can do more harm
than good. The machines you see with weight stacks at the gym for your lower
back are best to be avoided. The lower back is one of the worst body parts
to use machines. Even if you are injured, bodyweight exercises are a
better choice almost 90% of the time. If you use machines which stabilize your
body for you, your body's stabilizer muscles will not get any stronger and you
increase your risk of muscle imbalances and injury. Stick to the best
lower back exercises on stability balls and you should be okay.
More Lower Back Exercises Information
Best
Lower Back Exercises
If you did not read any of the information
above you will be surprised. The best exercises for your lower back are
really multi-joint movements that focus on your legs.
Best Core Exercises
You have learned that the core helps support your
lower back, now strengthen it. Use in combination with the best lower back
exercises to get full benefits.
Exercise Information
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