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Juicehead99

Lower back spasm, help with exercises

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So I lifted something too heavy in work. 

It was too early and with weekend just been it was tight from inactivity. 

Lower back spasmed and I'm at home struggling again till it gets better.

Signing up for gym once I go back to work as had enough of this.

What excersises and gym stuff can I do to avoid this in the future.

 

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Hip Trusts, Hyperextensions, RDLs, Deadlifts, Good Mornings, Ab Wheel/ BB Roll Outs.

Include bands (god send) for added resistance where possible. If you haven't got one, buy one. They're not much off eBay, you only need a 6kg one to start.

High reps, light weight with good form.

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1 hour ago, swole troll said:

google the mcgill big 3 

 

1 hour ago, Endomorph84 said:

Hip Trusts, Hyperextensions, RDLs, Deadlifts, Good Mornings, Ab Wheel/ BB Roll Outs.

Include bands (god send) for added resistance where possible. If you haven't got one, buy one. They're not much off eBay, you only need a 6kg one to start.

High reps, light weight with good form.

Thanks I will take a look at these shortly. These are gym machine based? Or body weight?

1 hour ago, swole troll said:

google the mcgill big 3 

Thanks these look good and easy to do everyday

 

It's always been tight and when I may on back and pull knee I to chest my right leg is restricted. And it is my right side that has spasmed 

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46 minutes ago, swole troll said:

Well no it's a structural engagement and rehabilitative program 

You'd do conventional exercises to build muscle with a barbell, bench press and squat rack

And it's safe to keep building even know its clearly damaged in some way to keep having this issue?

Or do i build to just not have it go again and maimtain that instead of overloading more and risking it going?

Make sense?

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