Lower Back

#1
Hi,

Recently i got a defferal because of an old lower back pain i used to suffer from.

I thought this problem had gone but after doing alot of running and with 10kg in a bag, i realised theres still a problem.

I want to try and strengthen my back and sort it out so ic an re-apply.

Is there any excercises that someone might know which might be good for this ?
(I have gone to the hospital, physio & chiro and none really found out what was wrong)

Thanks for any help!
 
#2
Find out about the McKenzie method of stretching/ strengthing back muscles. MOD physio centers already use this and should have the documentation. But it is also widely available in libraries and on the net. It worked quite well for me.
 
#3
Take a wander into a book shop and look for "Matt Furey - Combat Conditioning", the title makes it look likes its aimed at self confessed bedroom hardmen but its actually not bad for good exercises. Anyway look up an exercise called the "Back Bridge" pg18'ish. That sorted my back out wonderfully after years of bad drills at lifting heavy weights in work. Oh and try to keep a good posture at all times, even sitting on the bus. Hope that helps.
 
#5
Dont run with weight till you have and if you feel the need too but a good quality day sack and fill it with kit that doesnt bounce about and what ever ytou do dont use sand, water or dumbells! all that happens is extra stress is put on your lower back, knees and ankles.

If you think you need to train carrying weight do whilst your walking around town not running
 
#7
meiktilaman said:
Dont run with weight till you have and if you feel the need too but a good quality day sack and fill it with kit that doesnt bounce about and what ever ytou do dont use sand, water or dumbells! all that happens is extra stress is put on your lower back, knees and ankles.

If you think you need to train carrying weight do whilst your walking around town not running
As Meiktilaman has pointed out DONT run with weight if you have a back problem.

You will have been told how long you have been deferred for. Take that time to learn and rebuild.

MacKenzie Exercises are excellent mobility exercises - for warming up your muscles for everyday activity. Do some when you get out of bed everyday - and before exercise sessions

Read up on 'Core Stability' work on the main functional muscle groups that support your back. The exercises look silly (ballet class) but they are worth putting into practice. You will be amazed how much youll sweat doing such simplistic movements.

Once youve figured out core stability - then isolate groups to work on.

Go swimming. Best exercise - because youll be exercising without gravity.

Read up on The Alexander Techniques. (Alexander Tech Therapists cost a fortune) Teach yourself about correct posture, especially if you are tall, and how to sit and walk correctly. Sounds daft - but you will be amazed how simple functions such as sitting incorrectly can cause back problems.

Take it easy and build up slowly - dont rush and dont cut corners, or youll end upp back at the start again

Good luck
 
#9
Don't want to sound too negative, however, if you've got a back problem you'll always have a back problem. I've got one and it's from a culmination of things, traffic accident, 2378 parachute jumps and slipping up on ice was the main crunch factor. Had a op on it but its still not right.

Any injury to the back or lower limbs will restict you unless you've had professional rehab - NOT Army rehab.

Keep training and see how it is and stands up to heavy strain. It might be ok.

BT.
 
#10
Brew_Time said:
2378 parachute jumps
How many? 8O

'kin ell, have you got your own balloon and winch in your back garden?
 
#11
to improve core strength you need to strengthen the muscles around your core! weighted crunches (abs), twisting situps (obliques), hanging leg/knee raises (lower abs), deadlift (traps, lower back) dumbell side bends the list goes on.
 
#12
I am only 18 so am hoping that my back problem can be fixed or atleast made better.

Another quick question..
On my defferal letter it said that after 3 months i should re-apply, but it will of been longer than that when i actually do.
Does this mean i will have to fill out all of the previous info and application again ?

Thanks
 
#13
Scabster_Mooch said:
What's wrong with water? Just fill a few 2 litre bottles to the brim, cap them and drop them into the bag. And you will never get dehydrated since water is readily available.

Or

Get 2 x 10kg bags of rice.
Never ever put dead weight in something that will go on your back. Better to spread the weight with several lighter items and then heavier uppermost in the pack. Make sure it can't move about in the pack and if possible use a waist strap. Pain in the arse at first but it does work.

As Armed and Dangerous said good abs will ease the problem. Common problem with back pain is to lean even further so the posture goes to hell.

Good book if you can get it. Even got one for sitting in front of the tv

Stretching by Bob Anderson ISBN 0-7207-1351-x
 
#14
bell559 said:
I am only 18 so am hoping that my back problem can be fixed or atleast made better.

Another quick question..
On my defferal letter it said that after 3 months i should re-apply, but it will of been longer than that when i actually do.
Does this mean i will have to fill out all of the previous info and application again ?

Thanks
Yep, all again from scratch
 
#15
A-and-D stay away from those loaded sit-ups especially with the twist, get it wrong and you'll tear up your discs.

Stick with bridges, planks and supermen (look them up on the web and do them exactly right - get a spotter if necessary) for the first rehab periods and then extend there duration. Once your low back is stable you can start to experiment with some nasty crunches - but carefully - and extend the times you do the rest.

Remember, you are not 'building' your core, you are activating it since we've all got them - just forgot how to use 'em.

And for Christ's sake avoid the sit-ups and dorsal raise tomfoolery. A sit-up will put 3350N of compression through that back and a dorsal raise some 6000N (about 1300 lbs)! And we wonder why we've all got bad backs.
 
#16
Firstly, don't run with weight on your back unless you have to!!

Secondly: A good exercise for strengthening your back is to kneel on the floor on all fours, push your right arm out and left leg at the same time (a bit like superman) hold it for 10 seconds and then switch to the opposite limbs. This will strengthen your back and help resolve lower back problems.

Regards

Steven Preece
Author
 
#17
Pilates is also very good for helping to sort out back problems. It works on improving your core strength, making you stronger and taking the pressure off your lower back. The exercise described by StevenPreece above is from a pilates workout. Pilates isn't a girly thing either as a number of blokes from my running club participate and aren't ridiculed for it!
 
#18
Thankyou very much for more replies!

Ive been doing quite a few od the recommended excercises and am looking into the pilates workout :)

Any other little tips would be greatly appreciated
 
#19
bell559, can you descirbe exactly what back pains you are experiencing?
In detail please...
 
#20
Ill try my best Wiraman :
(Sorry for any bad spelling)

Generally whether im walking, sitting or anything i will feel a tightness in my lower back. Not a pain but this very annoying tight feeling (muscular imo).

When i sit down for longer than 5 minutes my back starts to hurt, not a sharp pain however. If i try to keep a good posture whilst sitting it seems to aggrovate it further and for the rest of the day (until i sleep) it will hurt alot more.

I go to the gym regularly and after certain excercises (like a squat) my actual spine (not just the lower back muscles) feels as if something isnt right (not painful however). Its like my spine has been pushed down on and hasnt returned to its normal position.
If i lie down after this feeling i will get a pain through my whole spine but it will slowly go away.

If i am just walking or doing normal things not envolving lifting or sifting my back feels fine pretty much...
Although if i play football for say an hour my pain/tightness will come back.


As you can see there is a mixture of feelings i get , but i hope ive explained it well
 

Similar threads

Latest Threads

Top