Im no expert but I have had my fair share of lower back problems.
Like a couple of other posters above say; do single leg work. Split squats, single leg deadlifts, lunges, step ups with barbell…
I would be interested to hear what specific core work people would recommend for those who have lower back difficulties. Planks? Leg raises? TRX work?
anything without flexing the spine, so yes planks and various ways to make them harder, front squat holds if compression is not an issue, i like palates esc core training actually alot myself, focusing on contracting as hard as possible with minimal movement really teaches you how to use your whole ‘core’ [/quote]
So are you saying that core work does help with lower back problems?
I dream of squatting again one day, and I am trying to do anything to “protect” myself from lower back injury again. Anything!
lets put it this way, i was plauged with back spasms since i started lifting, made wrose by collisions in football, made worse by improper programming. I can now squat and dl again, pain free (done 225+ on squats, 315+ on deads still in the infancy of coming back) and i attribute this to proper planning in addition to a shit load of core work.
I started with 5x30sec on planks everyday, then added in front squat holds 2-3x a week, and now i do various combinations of planks, leg lifts/swings, front squat holds, and other palates shit i can think of. And my back has never felt better, even though i still have no fluid in my 3-4 lowest discs.
So yes, core work, when done correctly is completely needed to save your back, but it cannot be done alone. you still shouldnt say squat 7x a week, with max loads. I have learned to know my body super well and not push beyond my safe limits. Safety is more important to me than maxing out now, or a 20lb pr.