Testing and training the muscles that extend the lumbar spine: a review of

[HOTROCKS]

Testing and training the muscles that extend the lumbar spine: a review of
lumbar extension research
Dave Smith PhD, Stewart Bruce-Low PhD and Gary Bissell MCSP
Dave Smith is with the Department of Exercise and Sport Science,
Manchester Metropolitan University, UK. Stewart Bruce-Low is with the
Applied Sport Science Department, Southampton Solent University, UK and
Gary Bissell is with ProPhysio UK, Chester, UK.

For bodybuilders, the lower back is an important, but often-neglected, area.
For complete back development, focusing purely on the lats will simply not do:
thick, deep spinal erectors are vital. However, they are also important for
another reason, that of injury prevention. The lower back is an area that is
very vulnerable to injury, and strengthening it through proper exercise can
help maintain a healthy core. For this reason, these muscles are probably the
most important skeletal muscles in the human body. If you doubt this, then
just look at the facts: here in the UK, up to 50 million working days are lost
each year and up to half a million people receive a long term state welfare
benefit because of low back pain1. In addition to the impact on individuals and
their families back pain is estimated to cost the UK economy up to 5 billion
pounds (8.2 billion dollars) per year1. Not to mention the huge amount of
physical pain and the huge amount of disruption it causes to people‟s lives.
Whether you are a bodybuilder wishing to maximise his low back
development, or just someone who wishes to maintain a healthy back, it is
important to understand the science behind low back strength and low back
training.


See the attachment for the complete study in *.pdf

 

[Narkissos]

Solid post mate.

 

[Guest]

hell ya after battling a bad back i have made this top priority in my training and its paying dividends.. gootta have a solid base to build from or you have a house of cards... one wrong move and BOOM falls apart

 

[IRON37]

lower back probs are no joke. 7 years later and mine still isnt right..

 

[Pumpitdude]

Well I would like to offer a different perspective on strengthening the lower back. Now all this lifting and localized exercises that people do to strengthen a certain area is great. However as you may know to get complete coverage, you have to do that move from many angles, using different weights and reps. Instead of all that, just roll around with some jiu jitsu guys 3 times a week and watch your lower back and total core strength shoot up like crazy. You will work and strengthen muscle fibers that you never know existed and could never actually workout using machines or barbells.
Of course it will not give you the "look" most body builders are going for, but it will make your core strong as a mofo and make you much less injury prone for any type of lifting. I can gurantee you would end up lifting heavier weights easier , safer with less pain without any additional strength increase.