The Washington Post’s Moving Crew would like to remind us that the muscles of the lower back are designed more for stability and less
for power or acceleration (unlike, say, the quadriceps). Thus, says the Crew, you want
to choose back exercises that promote endurance, not brute strength. Like what?
Glad you asked. After an interesting discussion of what makes back pain such a pain, the Moving Crew suggests these:
Curl-ups: Lie on back, feet together, knees bent, arms folded
across chest, and slowly curl up until your shoulders and upper back —
but not lower back — are off the floor. Lower and repeat. This
strengthens the transversus abdominis (a deep abdominal muscle), which
greatly aids support of all musculature in the low back.
Planks: Face down on floor, prop yourself up on both elbows, then bring
your body up so that your points of contact with the floor are toes,
elbows and forearms. Keep your body tight and, especially, don’t let
your middle sag.
Side bridging: Lie on your side, prop yourself
on one elbow so your biceps is perpendicular to floor. Lift your hip up
so you’re supporting yourself on that elbow and the side of your foot.
Engage core muscles to keep torso rigid, a straight line from heel to
shoulder. Switch sides.
Bird dogs: From all fours, with back
straight, stick one arm out in front of you, in line with the plane of
your back. Hold for two seconds and slowly return to starting position.
Once you can handle it, also stick the opposite leg out behind you.
Then switch sides.
Start with 10 repetitions of each, holding each for three seconds, then gradually work up to more, and longer, reps.
Abdominal Exercises
You may hold a weight plate or dumbbell on your chest for additional resistance. Start by laying on the ball, lower back pressed against t…
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Back Of Leg Behind Knee
Dribble the ball through your legs, around one leg , back The