Lower back muscle

[Shambler]

I have damaged the muscles in my lower back at the bottom of the spine and have been prescribed anti- inflammatory tablets. The doctor suggested excercising the core muscles. What sort of excercising is best for this?

[T40ORA]

I'm sure that the experts will be on here soon, but for me the plank works a treat.

[Hoofy]

I'd hazard a guess at planks and side planks - they're good beginner exercises.

IANAD.

[LordGrover]

I'm sure there will be plenty of suggestions, but one of my favourites at the moment is the elephant walk: youtube.

[Hoofy]

That's cool. Been doing something similar for a bit of variation after hanging leg raises.

[DJPetrolHead]

I have a herniated disc in my lower spine which has caused me issues galore!! Core work a d cycling have helped immensely! So much so I just did 112 mile ride with no real pain in my lower back! Bare in mind I had times when I struggled to walk!!

So core exercises:

Planks - 30 seconds x 3 sets
Raised leg crunches - 30 x 5 sets
Leg raises - 15 x 5 sets
Squats (no weight) - 15 x 5

Then cycling on hill routines on something like a life Fitness

Up sets and weight and time as u grow stronger. Then buy a road bike hammer the miles and hills and ba da boom ba da bing!!

I'm no expert just what happened to help me in past 6-12 months

[Robbo66]

I've the same recurring injury, from tennis serve. Been killing me, and been stretching to overcome, and has had some effect.
The core exercises above look ideal, how offten do you perform them ?.

[DJPetrolHead]

Hey I would do the core workout 4 times a week. Bought a gym mat and did it on front of the evening news for 30 mins etc
Cycling is twice a week on the indoor bike (I work away) and then 1 or 2 big road rides each weekend.


Difference is immense! Best of luck and back pain is horrible and wouldn't wish it on my worst enemy.