I have an injured lower back...What are some good exercises that are low impact that I can do to strengthen my back muscles and prevent future injury?
2006-09-12 09:46:53 · 5 answers · asked by Jade Orchid 7 in Health ➔ Diet & Fitness
Your lower back is part of your core. The best thing to do is not only strengthen your lower back, but your abs as well.
Get a Swiss Ball and exercise mat. For your lower back do back extensions, Swiss ball supermans, Swiss Ball trunk extensions, twisting Swiss Ball extensions (sometimes called twisting trunk extensions), and Swiss ball opposite limb extensions. For abs do crunches, planks, transverse abs Swill ball rolls, abdominal vacuums, side bridges, and bicycles.
You only need to workout your core for 10-15 minutes three time a week, so pick a couple of lower back exercises, and one abs exercise for each area of the abs. E.g., upper abs: crunches, lower abs: bicycles, obliques: side bridge (and bicycles), transverse abs: abdominal vacuum or transverse abs Swill ball rolls. Do two sets of about 15 reps of each exercise.
It is important to vary your core exercises frequently. Do not do the same exercises for more than three weeks. This will stop your body from adjusting to your workout and capping your gains.
2006-09-12 11:12:18 · answer #1 · answered by Amp 2 · 1⤊ 0⤋
1
2016-12-19 22:53:56 · answer #2 · answered by ? 3 · 0⤊ 0⤋
Exercise or no exercise you won't be able to lose the weight if you don't cut your food intake but we all know that's pretty hard, right? A good appetite suppressant can help you out big time but it has to be natural or you can get into serious heath problems.
I lost 38 lbs in 2 months by using garcinia cambogia extract (FDA approved 100% natural). In my first month 26 and then 12 the second month. I was an emotional eater and these supplements changed my life. They act like an appetite suppressant so I didn't feel like eating anymore. Not hungry anymore -> Lower calories -> Lose weight, simple as that. I did no exercises just 20 minutes walks 5 days a week.
It's been 4 months since I lost the weight and I did not gain any pounds back, actually I lost another 5 lbs (I stop taking them after I lost the weight). If you want to take a look here is a website where you can find discounts: http://www.garciniacambogiapromo.com I got them 30% off from here. Hope this helps!
2014-10-01 07:37:56 · answer #3 · answered by Anonymous · 0⤊ 0⤋
My first question would be how injured is it? Does it still hurt? Be very careful that exercises aren't done while your injury is still fresh. You'll want it to heal before exercising it, then you can begin slowly, otherwise you will only re-injur it.
Type into your search engine "low back exercises" and you'll find all that you need and more.
2006-09-12 09:50:22 · answer #4 · answered by trainer53 6 · 0⤊ 0⤋
Purchase a stability ball. They come with DVD's and will teach you core exercises this is an amazing tool. They use them in rehab all the time. Good luck and feel better
2006-09-12 09:51:22 · answer #5 · answered by energizer bunny 1 · 1⤊ 0⤋
Pilates or yoga. Teaches you had to engage your core strength and makes your back stronger as well as your abs, neck etc.
2006-09-12 09:52:57 · answer #6 · answered by Cornsilk P 5 · 1⤊ 0⤋
knee lifts, pelvic lifts sit ups and abb work out
2006-09-12 10:41:37 · answer #7 · answered by Cat 4 · 0⤊ 0⤋