Back excercises

[ant3b]

Hello,

As some of you will know a few months back i got sciatica. Gutted.. i think its starting to come back.. so i need to strengthen my back to counteract this.. the thing is i have a good six pack etc.. but i never do anything on my back... i think this is why my problems have come around.. unbalancing my body.

Thanks in advance

[Roach-Rampino]

My regular back exercises include: Deadlift - the staple back move, got to be including this in your weekly routine. Bent over row, standing row, seated row. For your lats - pull downs, one armed bent over row. I also do dorsal raises lying over a Swiss ball, locked arm pull overs (for my lats) and lots of rear delt work too.

I include read delt exercises in both my shoulders and back sessions as they are a great muscle to hit for keeping everything in line i.e. pull your shouders and chest back, avoiding the "curl round" effect that people that train chest and arms too much and ignore their back.

[ant3b]

is there any excercies with out weights? for the lower back?

[Roach-Rampino]

is there any excercies with out weights? for the lower back?

Yes there is, the lower dorsal exercises are good because you can do them with or without weights. Do you have a Swiss ball?

[ant3b]

no but i will invest in one mate. i really need to strengthen it up. Im trying to get the willpower lol!!

[H4ss4n]

I've had Sciatica for a while now. Still numb around the back of my thigh. What I use is a Swiss Ball to do stretches. If i tend to do weights for my back my Sciatica flares up. Have a look here for some excercises.

I've also attached an nzb for Muscle and Fitness - Back and leg workout.

Another good site: http://swissball.optionals.info/

[Roach-Rampino]

Okay.

Without a Swiss ball you can do just back extensions. Lay flat on the floor, fingertips rested gently behind your ears. Exhale as you raise your upper body and your feet simultaneously upwards until you form "the base of the circle"

Spoiler:

When you get your Swiss ball (medium or large would be better), lie on it facing the floor with the ball on your pelvis area, so that you can pivot from just above your hips. Anchor your feet (toes pointed down) against the wall/skirting board or under a bench, legs straight. The start position is face down, with your arms across your chest (if weighted you would be holding a weight in each hand). Raise up from your lower back, exhlaing as you do and extend your arms straight out to your sides. The finish position/top of the movement is back arched, arms out stretched, sort of crucifix/Dirty Dancing lake pose. Then inhale as you lower down and return to the start position.

You should be able to do quite high reps without weight, say 4 sets of 15. But start off lower until you get used to the movement.

The girl in the pic isn't extending her arms but ignore that.

Spoiler:

I hope this makes sense, if it doesn't let me know.