Best way to strengthen back?

[kevman]

I was wondering if someone had some good suggestions for strengthen the upper and lower back ? I tend to tweak them a lot more often as I get older. Overall I'm in pretty good shape, can do 7 miles at a 8 mph pace and do pushups and abs etc.

 

[Koing]

I'd look in to stretching and being more supple/ mobile. This should help you not tweak them as much.

But exercises to strengthen your back
Bent over rows
Deadlifts
Pull ups

Koing

 

[SP33Demon]

I'd look in to stretching and being more supple/ mobile. This should help you not tweak them as much.

But exercises to strengthen your back
Bent over rows
Deadlifts
Pull ups

Koing

Hey Koing, what kind of stretches do you do to increase back extension (i.e. arch)? Lay on a foam roller? Bridges?

 

[Koing]

Hey Koing, what kind of stretches do you do to increase back extension (i.e. arch)? Lay on a foam roller? Bridges?

You can't maintain a neutral spine with a curve in your lumber area?

What exercise or position do you want to get in to or improve? It would be tight hamstrings, hip flexors or a number of things which is causing you to not be able to arch your spine or keep it neutral.

Give some more info and I'll help you out

Koing

 

[SP33Demon]

You can't maintain a neutral spine with a curve in your lumber area?

What exercise or position do you want to get in to or improve? It would be tight hamstrings, hip flexors or a number of things which is causing you to not be able to arch your spine or keep it neutral.

Give some more info and I'll help you out

Koing

No, I want to be able to arch more. I can maintain a neutral spine just fine.

 

[Koing]

No, I want to be able to arch more. I can maintain a neutral spine just fine.

I see. I don't really get people to get a bigger arch.

I'd look at stretching your hip flexors. This will help give you a better arch. Leg swings, start slow and gentle then build up your pace as well as getting in to a lunge position, pushing your hips forwards and then leaning backwards for static holds will help.

Koing

 

[SP33Demon]

I see. I don't really get people to get a bigger arch.

I'd look at stretching your hip flexors. This will help give you a better arch. Leg swings, start slow and gentle then build up your pace as well as getting in to a lunge position, pushing your hips forwards and then leaning backwards for static holds will help.

Koing

Benchpress. I'll try these, thanks.

 

[z1ggy]

Also, speedie, you can try this stretch, using a bed/couch/table:

I'll pick a PT table because this is how I was taught the stretch. For stretching your right hip, stand on the left side of the table, and place your right knee on it. Now, keeping your back straight, slowly kind of creep forward with your left leg, until you feel a good stretch in the right hip.

It's essentially the same as what Koing described above, which is kind of the classical hip flexor stretch. The one I just described allows you to go even deeper. Also, with the lunge position, I find it hard to do after leg day and I want to stretch out my hips as my quads are usually spent and I find it challenging to maintain good form & balance. Since I don't have a stretching table at home, I usually use the side of my bed.

Also, I will check with my g/f who is a PT, but I'm guessing you might want to form roll your lower back and stretch out your abs as well.

 

[SP33Demon]

Also, speedie, you can try this stretch, using a bed/couch/table:

I'll pick a PT table because this is how I was taught the stretch. For stretching your right hip, stand on the left side of the table, and place your right knee on it. Now, keeping your back straight, slowly kind of creep forward with your left leg, until you feel a good stretch in the right hip.

It's essentially the same as what Koing described above, which is kind of the classical hip flexor stretch. The one I just described allows you to go even deeper. Also, with the lunge position, I find it hard to do after leg day and I want to stretch out my hips as my quads are usually spent and I find it challenging to maintain good form & balance. Since I don't have a stretching table at home, I usually use the side of my bed.

Also, I will check with my g/f who is a PT, but I'm guessing you might want to form roll your lower back and stretch out your abs as well.

Thanks man. I'll get in the lunge position and try that.

 

[utahraptor]

I have recently start alternating between dead lifts and Pendlay rows.

 

[TallBill]

Deadlift, row, squat, pullups

 

[NAC]

I don't squat or dead lift any more, at least not with heavy weight. I believe those exercises contributed to problems I used to have with my back. I now do rows and pull ups regularly (and the opposing bench and presses) and haven't had a problem for years.