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plank goals for weak lower back



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CHERIMOOSE
Posts: 383
6/11/13 1:17 P

There are many causes of back pain, and some types can be worsened by following random advice on the internet. I would work with a physical therapist to get a customized exercise and/or stretching routine.



MOTIVATED@LAST
Posts: 13,956
6/10/13 8:41 P

While a doctor is definitely going to know more of what your back is capable of, a physical therapist is probably better in terms of designing an exercise program for you. (Doctors are experts in illness, not in exercise).

Strength training works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting 48 hours between ST sessions. So you should be doing planks only every second day.

M@L



CRISTALCONNORS
SparkPoints: (13,991)
Fitness Minutes: (28,849)
Posts: 50
6/10/13 5:35 P

Thanks for the advice. I have consulted with a Dr. and I know that the people on this board aren't necessarily the first stop for advice. I'm just asking for opinions.



OLGA18
SparkPoints: (8,173)
Fitness Minutes: (3,522)
Posts: 511
6/10/13 3:31 P

I have had problems with my lower back off and on for many years I would definitely agree that you should proceed with caution.
I have had all possible medical causes for my back pain ruled out yet even when I am in great shape there are still certain exercises that I will not do because I can feel that strain in my lower back.
You may already know how easy it is to injure your back with just one wrong move so please be careful.




DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
6/10/13 2:16 P

Have you talked to your doctor about getting clearance for exercise? I would be very hesitant to advise anyone who has chronic pain, as the cause could be something other than just weak muscles. Most back pain has different origins, from injury or poor posture - finding out what's causing yours is important, because you don't want to make it worse!

If it IS something that can be resolved with exercise, you can ask your doc for a referral to a physical therapist who can design a program to meet your needs, without risking further injury.



CRISTALCONNORS
SparkPoints: (13,991)
Fitness Minutes: (28,849)
Posts: 50
6/10/13 1:54 P

I have a weak lower back which is always causing me some pain. I stretch regularly and want to add a plank goal to my days in the hopes of strengthening my core and, in turn, strengthening my lower back. But what is realistic? Should this be every day? Should there be rest in between days? And what is a good daily goal? Should it increase ever day? Week? Month?
Thanks!



 
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