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strangthen back

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NAUSIKAA

Posts: 4,707
2/9/13 4:32 A

barbell good mornings - the best lower back exercise I know.

deadlifts are also great but good mornings are better in my opinion. Just make sure you use perfect form (as with all weight lifting exercises).

HEALTHYJEN11

SparkPoints: (23,912)
Fitness Minutes: (16,189)
Posts: 539
2/8/13 5:19 P

My back used to hurt from everyday chores, but after attending a weekly pilates class for about 6 months my core is a lot stronger and my back never hurts now. I highly recommend pilates! If I can do then anyone can!

current weight: 290.0

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ZORBS13

SparkPoints: (71,490)
Fitness Minutes: (73,566)
Posts: 11,790
2/8/13 4:45 P

+1 to barbell deadlifts.

Essentially, the shovelling movement is a deadlift followed by a twist.

You are probably not bending your knees enough as you lift, that's why most PSAs admonish, "lift with your legs, not your back" but unfortunately, the average person doesn't really know what that means. It means squat down and use your legs to push down as you rise up under the heavy load, don't round your lower back.

Edited by: ZORBS13 at: 2/8/2013 (16:47)

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Never f@#k with one who runs 26.2 miles for fun.

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SPARK_COACH_JEN

Posts: 51,585
2/8/13 4:26 P

Hi Kyliak

I'd agree that you'll want to do a good warm up before any exercise, including shoveling snow. Do you feel like you're hurting yourself in the same place each time? If so, there could be an issue that needs to be addressed with your doctor.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

BREWMASTERBILL

SparkPoints: (30,073)
Fitness Minutes: (12,611)
Posts: 3,870
2/8/13 2:44 P

4realz.

Barbell squats and barbell deadlifts. Start light and learn to do them properly.

Current Program bb531.wordpress.com/about/

"The skeptic does not mean him who doubts, but him who investigates or researches, as opposed to him who asserts and think that he has found" - Miguel de Unamuno.

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip

current weight: 5.0 over

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B-NANA

SparkPoints: (8,274)
Fitness Minutes: (1,302)
Posts: 415
2/8/13 2:38 P

Warm up the muscles before you go out to shovel. Jumping jacks - arms circles, etc. Try to not twist and throw the snow. Do lots of smaller amounts on the shovel, turn your whole body and dump it off. SP has a whole section of exercises. I suggest strengthening your arms, shoulders, back and waist. OR move to FL like I did.

CTR

Shun the Sugar
15 g of sugar per day
6 carb servings per day
Lots of fiber

current weight: 163.8

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KYLIAK

Posts: 181
2/8/13 2:03 P

It seems now that i'm exercising more i'm hurting my back more.

Today after shoveling a bit of snow About a foot wide by 15foot for the walk to the malbox. its killing me.

two weeks ago i hurrt myself on my daily walk.

Is there any exercise I can do to make my back stronger? or streching I can do to minamize injury?

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