What are some good exercises for strengthening my lower back?
I recently restarted Karate after an 8 year break during grad school (1 KYU; brown belt). To my chagrin, I am not finding it as easy as I used to. My lower back is constantly in pain. I may have sciatic nerve issues. Went to a chiropractor who does some adjustments every couple weeks but it does not help. Some have suggested steriod shots. Is there any exercize that can strengthan my back or ease the pain? I really do not want to drop out of Karate again.
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First off, don’t waste your time or money going to a chiropractor. The entire profession is a fraud. Really. There is no such thing as an "adjustment." Any relief is temporary and based on endorphin release and the placebo effect. Do some research for yourself if you don’t believe me. Get a massage instead – better for you and much more pleasant.
Second, don’t do dead lifts if you have back problems! That’s how Bruce Lee seriously injured himself! Once your back is totally healed you might want to start lifting.
Third, make sure your bed and or chair is good for your back. If you are getting older you need a firm mattress. If you sit at a desk all day you need a good chair that does not roll or tilt back so your feet rest flat on the floor. Most office chairs are terrible for your back. This actually makes a huge difference.
Fourth, make sure to warm up extra and stretch out your back before karate. (I’m sure you knew that one already)
The "Superman" exercise (essentially reverse sit-ups) doesn’t do much in my opinion. It is a very unnatural movement that I doubt would provide much benefit.
Some things you can do are lots of core exercises. Don;t just do crunches, but try a wide variety, such as planks, hanging knee lifts, side bends or side sit ups (just google "core exercises").
Also, make sure to stretch your hamstrings and IT band extra well – when these are tight you can feel it in your back.
Finally, you can also try swimming if your back is hurting but you still want a good workout.
December 4th, 2009 at 8:18 pmThe dead lift.
As a compound lift it builds power in your whole lower body area and is undisputably THE best excercise when it comes to building power in the lower part of your body.
It’s also the best excerise to gain muscle mass, depending on what approach you have to dead lifting.
Fewer reps build more power, as it lets you use more weight.
December 4th, 2009 at 8:18 pmMore reps will build more muscle mass rather than pure, raw strength, because you have to use a lighter weight which does not stimulate the muscle to grow stronger. But the hypertrophy from low weights will make the muscle grow in volume and size.
strengthen your legs and your abdomen.
December 4th, 2009 at 8:18 pmthe legs back and abdomen all work together
if your back is weak then your stomach and legs will also be weak
if your abdomen is strong then your back and legs will be.
I had the same problem when I took up kungfu again.
I got with a yoga teacher. I don’t know the names of the sanas she taught me, but they were all for managing/mitigating/strengthening the lower back, specifically the sciatic area.
I love the martial arts, but they got nothing on yoga for therapeutic applications. It’s almost like they were meant to go together! It’s like <sarcasm> some monk brought physical training from India to the monks in China, and thence, further east. <end sarcasm>
I love Chinese martial arts, and am really glad I can finally train as hard as I want to, with the help of my yoga teacher and a (good) chiropractor.
Funny about steroid shots…. if you were in Europe, your pharmacist would give you a B12 shot for your sciatic. But in America, nobody has a trademark on B12, so the AMA doesn’t allow it. Or rather, Pfiezer blocks the AMA, etc etc…
In any case, a few introductory sanas (about 20 minutes of practice a day) has helped free up my sciatic like nobody’s business. I highly recommend it. Complimented my other training perfectly!
EDIT: Shihan J’s comment about the stomach/back connection is right on the money. If your core muscles are weak in areas, they will affect the pectoral/dorsal functions of your muscle groups. One side/other side. Front/back.
EDIT II: I don’t want to knock weight lifting, as it is a great part of strength training when done in a balanced way. However, watch a bunch of older muscle-boys and tell me if they look mobile or comfortable. Again, I’m not knocking weight training, but for therapy, it tends to do more harm than good. Strength without mobility = injury in all cases.
December 4th, 2009 at 8:18 pmThe deadlift is the king of lower back exercises. Go easy at first. Good morning exercises are good too. In this one, you have your hips and legs on a bench and your torso hanging over it. Lower your torso and straighten it. Twists with bodyweight or a bar on the shoulders exercise the area from another angle.
December 4th, 2009 at 8:18 pmi’ll third shi j and say its all about your core for sciatica. pilates and yoga will ease the pain after a couple weeks. flexability not just strength is important for this
December 4th, 2009 at 8:18 pmCrunches (protects the lower back more than strengthing it) Deadlifts, Barbell bent over rows, "Superman" back extensions, Planks, Barbell "Good Mornings"
December 4th, 2009 at 8:18 pmJust don’t do, bent over rows or Good mornings.
Both harm the lower back.
December 4th, 2009 at 8:18 pmThe dead lift and good mornings. Make sure to properly warm up.
December 4th, 2009 at 8:18 pm