lower back/ ab problem

**.45Caliber** · 03-23-2008, 10:26 AM

Before, I used to have some lower back pain. Now, I lost a few inches from my stomach the back pain isn't as intense, but I can still feel it. But I noticed if I suck in my stomach (totally exhale and hold it in that position), I don't experience the lower back pain near as bad. Plus, my gut moves inward a couple inches. Does anyone know what is causing this? I do decline crunches all the time. I think its more than weak abs.

Thanks,
Don

**Sir Lifts-a-lot** · 03-23-2008, 10:44 AM

hyperextensions will get the lower back muscles nice and strong.

**novastepp** · 03-24-2008, 06:33 AM

sounds like it is just a weak core problem. do you squat? what causes the lower back pain?

**soulstealer** · 03-24-2008, 07:52 AM

Definitely sounds like you have a muscular imbalance nothing some deadlifting/hypers cant fix....

**Narkissos** · 03-24-2008, 08:09 AM

Originally Posted by .45Caliber

Before, I used to have some lower back pain. Now, I lost a few inches from my stomach the back pain isn't as intense, but I can still feel it. But I noticed if I suck in my stomach (totally exhale and hold it in that position), I don't experience the lower back pain near as bad. Plus, my gut moves inward a couple inches. Does anyone know what is causing this? I do decline crunches all the time. I think its more than weak abs.

Thanks,
Don

I just emulated the movement you outlined (re: sucking in)

What i realized was that my spinal erectors contracted immediately.

Seems like you have a muscular imbalance... primarily of the erectors.

You may also have compensatory postural issues.

Sucking your gut in forced you upright...

Probably rolled your shoulders back etc.

I'd work on strengthening your core altogether.

Primarily your erectors.

Also... you should probably work on your posture.

...and lose some more fat.

Excess weight normally exacerbates imbalances and weaknesses.

-CNS

**Narkissos** · 03-24-2008, 08:11 AM

Originally Posted by *Narkissos*

...and lose some more fat.

-CNS

No flame intended of course.

(I realize of late that i need to add disclaimers to my posts. Just covering my bases)

-CNS

**.45Caliber** · 03-24-2008, 04:39 PM

Yes, I do squat; however, that is my most difficult exercise.

Thanks for all the replys. I'll just do some overall core work and posture work too.

Don

**Sir Lifts-a-lot** · 03-24-2008, 08:16 PM

Nark makes a good point about your posture. By simply concentrating on sitting with your feet flat on the floor and head up your lower back will strengthen naturally over time. Odds are you slouch and your body will tend to rest on your stomach (not saying you have a huge gut, but I bet it all gathers and becomes compact when you naturally sit).

**.45Caliber** · 03-24-2008, 09:20 PM

Originally Posted by Sir Lifts-a-lot

Nark makes a good point about your posture. By simply concentrating on sitting with your feet flat on the floor and head up your lower back will strengthen naturally over time. Odds are you slouch and your body will tend to rest on your stomach (not saying you have a huge gut, but I bet it all gathers and becomes compact when you naturally sit).

Sir,
yes, u hit the nail on the head!! After reading what Nark and others have said, I thought the exact same thing......... I gotta get it all tight and together now

**Narkissos** · 03-25-2008, 03:04 PM

^^Good stuff bro.

Keep us in the loop as to how it works...and your exact approach to rectifying the problem.

It'd surely help someone else, with similar problems, who comes across this thread.

Good luck

-CNS

BG · 03-25-2008, 03:49 PM

Ive had the same problem, old wrestling injury, actually kept me from doing the Met this year. I agree your core is the problem. A little exercise that helped me was lying on my back, legs straight out, you press your lower back to the ground and hold for 10 seconds, exhaling through out, I try to do this as often as possible. This strengthens your stabilizing muscles which keeps your vertebra aligned, relieving pressure on your disks. I also do leg lifts (or knee) then super set with roman sit ups (reverse). Once I feel my back is strong enough then I get into deads and squatting. If I do not keep up on my deads and squats my pain comes back, but these exercises helped get back to training 100%. Good luck.

**moregunsthanroses** · 03-25-2008, 06:35 PM

I was reading this thread earlier this morning, I was feeling some back pain due to heavier weight then normal which hury my technique a bit.(doing cleans that is) I also noticed when I tightened my stomach muscles it did alievate the pain. Which is quite interesting to say the least.although its not painful at al today, I'm gonna play it safe and wait for tommmorow for my leg routine.

my posture needs work as well.

**green22** · 03-26-2008, 06:53 AM

Keep those core muscles strong.

**novastepp** · 03-26-2008, 08:44 AM

Originally Posted by .45Caliber

Yes, I do squat; however, that is my most difficult exercise.

Thanks for all the replys. I'll just do some overall core work and posture work too.

Don

your squatting difficulty may be due to that weak core. looks like you are headed in the right direction though.