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How do I strengthen my lower Back musles?
I do not need to loose weight. My current BMI is 22, my doctor says I am the perfect weight for me. When I did loose weight my bust got bigger not smaller. I exercise alot as my job is a groom for horses. I ride for up to 6 hours a day, muck out 16 stables and generaly run round like a nutter all day.
I repeat I do not need to loose weight and loosing weight does not solve my bust size problem
Due to my build (a naturaly enormous bust) and my reluctance to under go major surgery to solve the problem I am now looking for a way to strengthen my lower back musles.
I'm looking specificly because I can no longer stand upright for more then 3 hours without ending up with my back soo sore that I'm in tears (and I'm a horse rider it takes alot to get me in tears).
My posture is good, that is not the problem. The pain is aleviated slightly when i hunch up into a ball type shape but I cant walk round all hunched over.
I need to strengthen my lower back muscles, I hate gyms (horrible nasty boring places) and hate getting hot and sweaty in front of other people so i need an exercise that I can do at home in private or that dont involve me getting sweaty in front of people.
Bonus points for anyone who gives exercises that can be done at work without looking like you are insane!
sorry for some reason the question has gone all funny, please read the whole thing before answering
3 Answers
- 1 decade agoFavorite Answer
at home try:
supermans:
http://www.youtube.com/watch?v=8szJuzPt-sg
plank:
http://www.youtube.com/watch?v=9Ar2iRusnnc
upward/downward dog to plank:
http://www.youtube.com/watch?v=inOksTsLEEM
and sure ab exercises would be good too:
scissors:
http://www.youtube.com/watch?v=PaL4tJPuXns
you can do crunches too but be careful with your neck, make sure you keep good form
and make sure you work your side abs:
http://www.youtube.com/watch?v=ZZIQqYhv53I
not sure about what you could do at work, sorry/
hope it helps. do that about 3 times a week, 6 weeks and you should be on the way to a strong low back
Source(s): oh also have a read about the alexander technique. it's not posture training instead it teaches you how to use your body to the best of it's abilities. and it can help alot with back pain. wikipedia: http://en.wikipedia.org/wiki/Alexander_technique and here is a video of a fantastic exercise they recommend: http://www.youtube.com/watch?v=Iehtr8X3qMc i do that twice daily and i highly recommend it - RobsterLv 41 decade ago
Having strong abs actually helps to alleviate back pain. It keeps everything inline and in good shape. So i would suggest doing crunches first to help balance the front and back. You can also try doing a dolphin stretch. Lay face down and get your upperbody off the ground to stretch the small of your back. Also, try holding twists.To do that, sit down with your feet straight out. Put one leg over the other in a triangle shape with the leg going over (its feet) flat on the ground.and then twist your body the opposite direction.
- tennisloverLv 71 decade ago
well my freind.. you need to downsize.. lose a little bit of weight so this way you do not have sooo much weight pulling at the front.. so start doing more cardio exercise.. this will be important for you.
also u need to strengthen your lower back by doing these exercises once a week... cable pully back pull, lat pull down, machine back extension.. u need to go to a gym...
also train the rest of your muscles so u are balanced.. train the other muscles on other days.
