T Nation

Lower back

Can anyone reccomend some good lower back exercises. This may sound silly, but when I’m changing my daughters diaper, my lower back gets fatigued/sore. My local gym is small, not even a hyperextension device. Thanks

SQUAT…correctly and this will help remedy and low back problems.

Deadlift! You should be doing it anyway.

Chris…of course deadlifts and squats. If you want a little something else: reverse hypers on a prone bench, good mornings, even supermans–lie on the ground on your stomach, legs and arms fully extended, then just contract your lower back. Sounds simply but takes some practice and should hit your erectors.

Good Mornings! I love them and they really helped to improve my squat.

partial deadlifts in a power rack, set the pins about knee height, and load the weight on.

seated Zercher lifts. Sit on a bench. Put the bar in the crook of your arms. Bend over to parallel–and then back up.

Here are some excercises that I got from my Dr. after a long injury recuperation to do before I started back into deadlifting…
Leg-arm lifts: Lie facedown on a flat surface with your legs straight and
your arms (palms down) extended straight out beyond your head. Lift all your
arms and legs off the ground, keeping them straight. Hold for 3 seconds,
then return to starting position. Pause just 1 second, then go into another
lift, again holding for 3 seconds. Start with 10 reps and work up to 20. Once you have the endurance, you can increase the time you
hold each contraction, up to 10 to 15 seconds.

Swimmer’s kick: In the same facedown position, lift your straight legs and
arms off the ground. Then flutter your legs up and down – just like kicking
in the swimming pool – while keeping them straight (don’t bend at the
knees). Do this for 10 seconds, then return to the starting position and
rest for 5 to 10 seconds. Repeat 5 to 8 times.

Lower-body lift: You’ll need a sturdy, flat bench. Lie facedown on the
bench, with your legs (from the hip joint) draped free off the end of the
bench and your arms wrapped around the underside of the bench. Keep your
legs straight and together, and use your lower back to lift them off the
ground until they’re at the same height as the bench. Hold for 5 seconds,
then return to the start position and pause for 2 seconds. Repeat up to 10 to 15
times. This exercise requires more lower back strength than the first two.