good back exercises?

[Maddwraph]

anyone know and exercises that will strengthen ur bak, i only know one, and it seems to be working. i started doing crunches and my bak would hurt so i was told that its good to have a balance of strenght in ur nak and abs. and my family also has history of bak problems so i want to make it stronger. thanks

[Little Dragon]

Same for me,when i first started out on tkd my lower back kept hurting everytime i would kick.Eventually it got to a point where i couldnt even stand up straight.I had to get acupuncture about 6 times and waited 5 month period until it finally went away.

 

A good exercise for the lower back would be to do sit ups,bu put your hands behind your head.

[steveb]

When doing situps be very careful about your technique. The old method of laying with your legs straight out works the hip flexors, not the abs and can cause low back pain. A better method is crunches, with the knees bent. Also, be careful about putting your hands behind your neck when doing situps or crunches since people have a tendency to pull on the neck. Try holding your hands by your ears, like you are holding a telephone. For lower back strength try doing "superman" exercises. Lay flat on your stomach and then flex your back so that your elbows and knees come off the floor. Hold for a count of 10-15 secs and relax.

[SevenStar]

if you have access to a barbell, try deadlifts.

[Vito]

id recommend against deadlifts- bad for the spine. even if you do them eventually, start out with just exensions, no weight, (on a 45 degree angled thingy where your upper body hangs out- keep your back arched when you do them), and the kind where you just lie flat on your stomache and pull your upper body up. (i call them kickworms to people who get the joke.)

[SevenStar]

no they're not - not by design. Any exercise can be bad if done improperly. Good mornings are a perfect example. Many people have injured their back doing them, because they do them wrong.

[SevenStar]

even if you do them eventually, start out with just exensions, no weight, (on a 45 degree angled thingy where your upper body hangs out- keep your back arched when you do them), and the kind where you just lie flat on your stomache and pull your upper body up. (i call them kickworms to people who get the joke.)

 

huh? it doesn't sound like we're talking about the same exercise. Either that or I am misunderstanding this part.

[Ironberg]

Good mornings have done me some good.

[Tomahawk]

Hyperextensions

 

deadlifts

 

Bent-over dumbbell & barbell rows

 

seated rows

 

pull-ups

 

lat pull-downs

 

If you do deadlifts, I would suggest doing them sumo style. Traditional style deadlifts, the arms are on the outside of your legs and your legs are approximately shoulder width apart. When you do sumo, your grip is closer. Your arms should be on the inside of your legs. Your legs should be spread a little wider apart. This also helps strengthen your hamstrings.

[Vito]

no, i mean that they do damage to your spine. simply put, that amount of weight on those bones can easily damage you in the long term- even if you do it perfect every time. its just dangerous.