Lower Back Exercises

My lower back starts to aches when i do simple things such as sweeping the path or pushing the lawn mower, or even when i sit up straight for too long.

Has anyone got some good methods or exercises to increase the strength and endurance of my lower back?
-Wisey

__________________
Dreamer

Do you by chance do a lot of abdominal work already?

__________________
"You must eat bitter before you can taste sweet"- Iron & Silk
"I see no virtue where I smell no sweat"
"Arm yourself because no one else here will save you" - Chris Cornell

I find it hard to find abdominal exercises that work, because my back starts to tire out before my abs do when i do stomach exercises...

__________________
Dreamer

a different way to approach the Abs'/lower-lumbar, is to do sitting leg-raises. Sitting up-right in a straight-back chair,(keep your back away from the back of the chair), legs in front shoulder-width, feet flat on the floor, arms loose at the sides(don't hold on with your hands), then SLOWLY lift one leg at a time like slow-motion marching. Do about 12 to 15 reps' to start with (each leg)and hold the last rep' up as long as you can. If this doesn't bother your back, then increase the reps' & holding-time every week. This also strengthens & supports the lower-lumbar. Coach Li

“	Originally Posted By: wisey1992 I find it hard to find abdominal exercises that work, because my back starts to tire out before my abs do when i do stomach exercises...	”

Have you seen a doctor about this yet? If not then I would suggest a Sport Med Facility. They should be able to target what the issue is and give you actual help to treat the problem instead of throwing pills your way like a normal doctor.

__________________
"You must eat bitter before you can taste sweet"- Iron & Silk
"I see no virtue where I smell no sweat"
"Arm yourself because no one else here will save you" - Chris Cornell

What WraithAlcon said -- see a doctor (specialist) first.

My first instinct is that you don't have a bad back problem -- yet. When your back hurts so badly after sweeping the path that you can't walk properly for 3 days: that's a problem. However, it's good to notice these things and try to correct them before a little problem becomes a big one.

Tai chi really helped with my existing lower back problem. Among the things it emphasizes is proper posture when standing and when moving; it makes you highly conscious of how you are moving and you will find yourself adjusting to a "proper" alignment after a few months of practice. It also works flexibility and tones muscles in a gentle way, which is extremely beneficial for those who are having trouble ramping up their exercise regime.

I'm also a big proponent of walking because it works all the muscles involved in supporting your lower back and it costs absolutely nothing. But if it hurts to walk any distance greater than a block (or a quarter-mile), see a doctor because you should be able to walk much further than that comfortably.

__________________
"Pain can be a great teacher of compassion and humility."~ Unkotare-san

"Whatever the case, it proves that countless disasters can be prevented by simply assuming everyone you're working with is a moron." ~ Adam Brown, 5 Tiny Mistakes...

Good points Sammy.

One thing I neglected to mention is that my initial question about doing abdominal work has to do with the only thing I would not say "go to a doctor". Some people don't balance exercises, and abs seem to be one of the biggest offenders, with chest in a close #2. Some people who had really strong abs don't train their backs, so the front of your torso actually carries more tension and puts extra strain on weaker back muscles.

Tai Chi is another good exercise to think about taking up after a visit to the doc, like Sammy said.

__________________
"You must eat bitter before you can taste sweet"- Iron & Silk
"I see no virtue where I smell no sweat"
"Arm yourself because no one else here will save you" - Chris Cornell

A tight psoas muscle will give the above type of pain. It starts in front of your low back, runs in front of your pelvis and attaches on your inner thigh (weird eh?), and can be released by any competent massage therapist, usually through the abdomen.

__________________
"History doesn't repeat itself, but it does rhyme." S. L. Clemens
Obama says:

Nice information!
Thanks!

Personally I like dead lifts.

uh',...deadlifts for a back problem???,...you forgot to put in, "LOL" afterwards right?,..lol'

anyway',..... hanging suspended from a chin-up bar is also very good for the spine. It allows all of the vertabrae to open & release tension. But,..going to a Doctor and getting it checked-out is STILL a good idea! Coach Li

i wasnt joking...wasnt suggesting it for a back problem either just saying I like them nothing more. For a back problem I would do alot of stretching and body weight exercises.

Looking at Dead Lifts, there is a thought that done right and done correctly/properly.
It could help.

Deadlifting with back problems? - Bodybuilding.com Forums

Deadlifts are still a hotly contested exercise in the field of sport science. They are the equivalent of eggs for a Nutritionist. Depending on the day of the week, they are either good for you or bad.

__________________
"You must eat bitter before you can taste sweet"- Iron & Silk
"I see no virtue where I smell no sweat"
"Arm yourself because no one else here will save you" - Chris Cornell