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KIMBAJL Posts: 2,763
7/30/13 1:19 P

The exercises listed below from the Mayo Clinic are definitely spot on. I see a chiropractor for my low back pain and these are the exact exercises her recommended to me. ;0)

KYLAR_STERN SparkPoints: (22,234)
Fitness Minutes: (23,806)
Posts: 1,053
7/30/13 12:59 P

Gonna say dead lifts because for some reason the obvious answer hasn't been mentioned yet...

FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
7/29/13 2:13 P

I second the rowing. I have found that bridge-ups help too. I do the seated torso twist with the medicine ball and although it's for the abs and obliques, I think that it helps with the lower back.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
7/29/13 11:18 A

As a cardio option that uses the back muscles you could try rowing. I definitely feel it.

VAINVT Posts: 8,337
7/29/13 7:30 A

I found a series of Mayo Clinic exercises online, and was able to cure my pulled back for the first time in years. I normally stay pain free by doing weights, yoga, and pilates, but had surgery and was not allowed to exercise for seven weeks. When I went back to yoga, I pulled my back. These worked for me,

AUGUSTREADY SparkPoints: (1,560)
Fitness Minutes: (2,878)
Posts: 86
7/29/13 3:06 A

Good suggestions so far...some more to consider:

- Lower back problems can be related to issues in the neck and upper back region. Do you have tension in your neck and shoulders? If you suffer from recurring headaches, that's a sure sign there is something going on in the upper region as well...if this is the case, I'd recommend a visit to a chiropractor or similar.

- Pilates is a good suggestion as you need to strength your core and full back, not just the lower back area

- Strengthening the muscles in your legs can help immensely also. Strong legs take a lot of strain off the lower back.

- Good exercises: in addition to what others have suggested, you could try hyper-extensions, bridges and airplanes

All the best!

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
7/29/13 1:15 A

Do modified Pilates. It is really helpful for me. But make sure your movements are smooth, and you never arch your back or use your back to do any movements. I went through the routine a little too quickly the other day and I was in pain the rest of the night. But, the funny thing is, my stomach wasn't sore. Just two weeks ago, I did the same workout, my back didn't hurt and my abs, especially my planks were sore. So, just be very careful. But I have worked up to a steady Pilates routine and I found in the past that it really helped my back a lot overall.

MOTIVATED@LAST Posts: 15,443
7/28/13 7:08 P

To Zorbs' excellent list, I would add planks.

Demos of these can be found at


ZORBS13 SparkPoints: (194,388)
Fitness Minutes: (189,670)
Posts: 15,822
7/28/13 10:31 A

superman, any variation of back extension, bird dog, stiff legged deadlift, good mornings.

KCLARK89 SparkPoints: (44,389)
Fitness Minutes: (18,761)
Posts: 1,243
7/28/13 9:57 A

Found this Spark Blog with exercises for you :) They also work the whole body, so bigger benefit from doing them too!

COUNTRYMOMMA90 SparkPoints: (904)
Fitness Minutes: (476)
Posts: 9
7/28/13 9:44 A

I have lower back problems that are due because I lost muscle back there any workouts that work for toning that up the only one I saw was super man

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