Build a Stronger Back

So today I tried out a new leg and lower back workout I designed, putting a strong focus on strengthening my lumbar spine and pelvic region. I experience lower back pain from time to time, especially if I am sitting down for too long, and I’ve learned that strengthening these areas with certain exercises combined with a little mobility work helps relieve my aching joints and gets me back to feeling good. While I firmly believe the spine is designed to bend and twist freely and fluidly, I also know that the heavier the weight being lifted, the better it is to minimize spinal motion. With that being said, the entire time I was working out, I was repeatedly telling myself to keep my core stiff and my back as flat as a board. I will post the weights I used to serve as an example, but be sure to use what’s right for you and your current fitness level.

Warm up:

3-minute mile on bike. Moderate resistance.

Trap Bar Deadlift, superset with 10 swiss ball sit ups:

335 lbs 3 x 5

385 lbs 3 x 3

405 lbs 3 x 1

Back Squat, superset with standing hip abductions x 10 each leg:

225 lbs 3 x 8

Front Squat:

135 lbs 3 x 8

High-Rep Circuit: (no more than 20-30 seconds of rest while changing stations)

225 lbs leg press x 20

Hip abductor machine x 20

Hip adductor machine x 20

95 lbs good mornings x 20

30-60 second water break, repeat for 2 more rounds

By the time I reached the end, I was out of breath, drenched in sweat, and my quads and lower back were on fire. Tomorrow when I warm up for my upper body workout, I will start with a 2-minute 500 meter row. That should help get some blood pumping back into my legs and relieve some of the soreness while also preparing my upper body for the additional pulling exercises I plan to do.

Give it a try, scaling the weight as needed, and let me know how it goes!