posted Wed, 11/19/2014 - 09:38
2061
Leg exercises when you have low back pain.
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I have occasional low back pain and I'm looking for some leg exercises that won't aggravate it. Different leg press machines work, but I could use some more ideas from anyone who may of dealt with this issue. Thanks!
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mymymymyYou want something that dosen't compress the spine as much so leg press machine would be perfect really and much safer than squats to get that real squeeze and contraction of the muscles.
Been there and it diffidently sucks but this help me out tremendously.
1st, 15 min on tread mill. Purpose is to warm up the leg/lower back and get the blood flowing before workout
2nd, Stretch, few minutes will do
3rd, Don't Start the workout with a strenuous lift with a squat or leg press but instead start with something less strenuous like Leg Curls.
The goal is pre exhaustion. When the muscle is in a exhaust state you don't have to add a insane amount of weight thus decreasing the risk of injury. Save the big lifts for last. Lower the weight but increase the reps. I've been doing this religiously for the past few months and the lower back pain is gone. I did train my ab's a few times during the week. Bro this has help me out tremendouly but it will kill your ego but that's what got me hurt in the first place.
I am going to have to agree with this post. Same goes for knees. You have to get them warmed up and work onto the heavier stuff last. Nice post
I use to have low back pain and whenever I went to te chiropractor he could see it was actually messed after legs or deadlifting. Always had issues. I then started doing stiff leg dead lifts to strengthen my lower back and hamstrings. Low and behold my back pain went away and even when I went back to my chiropractor, he said my disks were straightening out on their own.
I saw an article and many physical therapists, personal trainers and chiropractors don't think all this back pain is from poor core strength. Core strength has a lot more to do than abs. They think most pain is due to a lack of hamstring development. With the hamstrings being underdeveloped, the back has to do more work to maintain posture. I agree as most people that have poor posture have no hamstring development. Hell I remember when I started the stiff leg dead lifts, one of the bodybuilders at my gym even said "dude your posture has improved greatly the past month!"
Hey bro if you are having knee or lower back issues I could relate. Try supersetting 12-15 reps 90 degree leg press with 12-15 walking dumbell lunges. Torches the quads. Then you can do romanian dumbbell dead lifts followed by leg curls supersetted w calves. Great leg workout! I also warmup my knees with 10-15 mn on bike followed by a couple.sets of light extentsions.
Sounds interesting. Haven't tried several of those for a long time. I'll give a few of them a shot.
Awesome! I also appreciate the advice you gave me on first cycle. I have been posting a log and doing well. May even score some test c to finish out the last few weeks and save sust for front load next time. My back has been killin from last weeks squats so I am going with workout I mentioned
my lower back used to hurt for days after in the beginning. what it came down to is poor core support for example some guys can do great form with pretty damn good weight on leg extensions, leg curls, hacks but when it comes to barbell squats they cant go nearly as heavy and get lower back pain for a few days after , imo core support is a big factor , not hitting abs enough, not hitting lower back enough like back extensions or good mornings deadlifts etc , also hip flexors play a little roll also. I strengthened up those areas and it help my lifts a lot. cause when you put weight on your back and try and squat your core plays a huge roll and if your core isn't strong your lower back is trying to hold that form with the weight and it stresses it out. when it comes to leg press if you slide up a little so your ass is off the seat your lower back will stay out of the bottom of the movement also when you come to the bottom of the movement.
This is also true. Nice post....
All good stuff. I think part of it is my core and worrying too much about my knee. Thanks for the great tips!
If you always think your going to hurt yourself the chances of hurting yourself increase tenfold because than your concentration on the movement and task at hand start to focus on not hurting your knee instead.
I agree. I'm not worried that I'll but myself, but I am focusing too much on my knee, as opposed to doing the lift correctly at times.
Is you're lower back pain due to an injury or just happens when the lumbar is stressed a certain way?
It just happens. No low back injuries and I've never had back pain to speak of.
I had a severe knee injury a few years ago and that has limited my leg exercises (weight, intensity, etc.). I have to be careful or I'll have issues with my knee. It's kind of a balancing act.
My back starting having issues after some leg days, starting in the summer. I can do the same routine and not have pain and then the next time I have pain. (It's muscle pain in the low back and I'm sore for about a week). It's kind of frustrating.
Mine does the same thing. Lower back is an area that i tend to neglect for some reason. Goes thru spells where certain activities bother it.
Generally, lower back extensions to strengthen spinal erector muscles will help prevent it in the future. Also, a good balance of leg muscle strength will help keep the pelvic girdle lines up right so as not to put any strain on the lumbar region. Food for thought.
Makes sense. I do think that I may not be concentrating as much as I should. I think I'm worrying about my knee during the exercise and may not always having good forms. Thanks.
That's possible too. You welcome
vertical leg press, hack squat maching, and v-squat machine but facing it so its like you are doing a front squat
I'll second that especially the vertical leg press my new love! I've only started using them the past 3 weeks and love the feel of the beast haha
Great stuff. Thanks! I'll try out a couple of those tonight.
np...also work on engaging your core thru the lift...lower ab stuff, and stretch calves and hamstrings should get rid of that pain