Back Friendly Leg Training Exercises For Hypertrophy Development
Below are six exercises that can be done to train the legs for hypertrophy and basic strength. These movements are often not done for lower reps, as these are the best function for muscle growth using repetitions of at least 3-5 reps for single leg movements and 8 or more reps for machine based movements.
Front And/or Goblet Squat
Whether you do this with a barbell , kettlebells , with one weight , or a combination of all of them within your program, the stress on the lower back will be lessened due to the torso being in a more upright position .
These variations are great exercises to strengthen the quadriceps, glutes, core, and posterior muscles as well.
Related Article: Got A Big Upper Body And Small Legs? Heres What To Do
Elliptical Trainer Vs Treadmill
Jogging on a treadmill isnt considered a low-impact activity, so if you have back pain an elliptical trainer is a better option. Treadmills also tend to produce jarring movement that puts stress on your lower back along with your hip, knee and ankle jointsalthough some of the more advanced treadmills have adjustments that can reduce impact. However, incline and resistance settings on elliptical machines tend to give you more control of your experience.
Read Also: How To Handle Lower Back Pain
So What’s The Best Cardio Machine For Your Back
We generally recommend a treadmill, such as the Exerpeutic TF1000 walking treadmill .We also can’t help but join the recommendations of most health professionals in suggesting an elliptical cross-trainer. An elliptical is a cardio machine that is both good for your back as well as for overall health If for whatever reason, you don’t like treadmills or ellipticals, then, stepper machines or upright and recumbent exercise bikes are great alternative ways to workout even with back issues.The Zero Runner from Octane Fitness is a fantastic machine that mimics the freedom of movement of real running but with no impact. The only downside is its high price tag that is beyond the budget of most folks.Whole body vibration platforms can provide back pain relief and improved healing when used wisely .But WBV platforms don’t give the same cardiovascular benefits as other equipment do. If you want to use a WBV platform, we highly recommend you also use a treadmill, an elliptical or an exercise bike.Ultimately, the best cardio machine for you should be one that will be easy on your back while helping to reduce back pain, but it should also be a machine that you will be comfortable with using.If for whatever reason, you simply don’t like treadmills, then go for an elliptical, an exercise bike or a stepper instead and vice versa. There is no point in buying any equipment if you aren’t going to use it past the first two weeks.
My Favorite Stretches For Relaxing The Back
Stretching is essential for building muscle strength efficiently. The combination of strengthening and stretching can help you create a wall of resistance against low back pain.
For added interest, alternate your chosen back strengthening exercises with a few of these yoga-style stretches:
Recommended Reading: Is A Back Brace Good For Lower Back Pain
How Can I Relieve My Lower Back Pain
You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults.
Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.
Movement can help relieve back pain, but only the right kind avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.
The following slides present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.
Exercises And Gym Machines To Strengthen The Lower Back
Strong back muscles help prevent or lessen the severity of back injuries and back pain. The spinal ligaments, abdomen, buttocks and hip muscles help support the spine, so exercising them helps strengthen the lower back, as well. Your exercises should be preceded by a warm-up and followed by a cool-down. Walk or perform gentle stretching to help get the blood flowing to the muscles that will be targeted either by exercising or using a gym machine during your workout.
Don’t Miss: How To Treat A Lower Back Pinched Nerve
Stretch Safely To Strengthen The Back
“Keeping your core muscles limber is as important as keeping them strong, says Mepham. Two good stretching exercises are the knee-to-chest and the hamstring stretch.”
To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.
Stretches to avoid: “One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes,” warns Mepham. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.
Getting Started With A Treadmill
If you suffer from back pain or any back discomfort for that matter, it’s best that you start at a slow walking pace on the treadmill.It’s usually not recommended that you hold on to the bar in front of you or the handrails beside you on the treadmill.If you find that holding is necessary, then you are probably walking faster than you should be. Holding on to the treadmill while you exercise is a bad idea because it restricts your torso from making a natural motion, this isn’t good for your back. Use the treadmill the right way, as if you are walking outdoor and there are no bars to hold.
Read Also: How To Help Lower Back Pain In Pregnancy
Causes Of Lower Back Pain
Causes of Lower Back Pain
Injury, stress, bad posture, sedentary lifestyle, obesity, hormonal imbalance in the menopausal period, arthritis are mainly associated with the cause of lower back pain. Here a short description of how these facts tend to low back pain.
Injury/Stress: Injury can damage the disks of lower vertebrae with associated muscles and ligaments. Sitting with a bad posture for a long time can also be harmful to vertebrae.
Sedentary Lifestyle: Sedentary lifestyle is not suitable for health, and its responsible for being obese. Obesity can put a lot of stress on the joints of the body, especially the backbone. And that tends to some degenerative diseases of vertebrae like herniated disc, osteophyte, discs prolapse, etc.
Menopause: Women have a higher chance of lower back pain than men because of their variable lifecycle. At the age of 45 to 50, women face menopause when many hormonal changes tend to osteoporosis. Osteoporosis is a disease where the density of bone, significantly vertebral bones density decreases and the bone becomes weak and fragile.
Arthritis: Osteoarthritis is the most common type of arthritis that affects the lower back spine and develops through wear and tear. Spondyloarthritis is another group of inflammatory diseases of bone, and Ankylosing spondylitis is the most common type of them.
Too Much Anterior Pelvic Tilt
This is a common issue for many individuals, and is something that needs to be fixed even before the movement begins. Excessive lumbar extension can be a chronic issue, which sometimes is caused by poor pelvic control, mainly excessive anterior pelvic tilt.
To fix this, think about pulling the front of your pelvis upwards with your lower abdominals. This can also be helpful when performing on the floor so that the lower back is being pressed to the ground, assuming a more neutral position.
Recommended Reading: How To Treat Upper Back Pain
Jogging Can Be Jarring For Back Pain Sufferers
While low-impact aerobics may help those with back pain, any type of high-impact aerobic exercise requires caution. Examples of high-impact aerobics include jogging or running , tennis, some types of dance, and any other exercise that jars or twists the spine.
If you can’t maintain your spine in a neutral position during workouts for back pain, you may not be able to protect your back and prevent pain. Also avoid any contact sports or sports like volleyball, soccer, snowboarding, and trampoline that put too much strain on your back, leading to backache or lower back pain after workouts.
What Comes With Bodyfit
- Instructional Videos
Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.
Keep in mind with all your workouts, to always try and increase weight or repetitions on all exercises every session in the given rep range i.e. say you did 6 reps with 250lbs on Romanian Deadlifts , next session you want to go for more than 6 reps with 250lbs. Eventually you’ll be able to do 12 reps with 250lbs on Romanian Deadlifts and at that point you should increase the weight by 10-15lbs.
Also Check: How To Help Lower Back Pain Stretches
How Can You Train Legs Without Loading Your Back
Adding in front loaded movements like front squats and goblet squats are free weight options you can do to load the legs and minimize strain on the lower back.
Additionally, performing more unilateral exercises lowers external loading capacities on the body while increasing the muscular demands of the movement. It is important to note that simply switching to machines may not be the best option, but rather integrating compound movements as well as machines could be a better option for optimal fitness, strength, and health.
Related Article: Low Impact Strength Training: 15 Exercises For Beginners
Whole Body Vibration Exercises For Lower Back Pain
According to the 2011-2012 National Health Survey conducted by the Australian Bureau of Statistics, about 3 million Australians suffer from back problems, representing around 13% of the population, and 70-90% of Australians suffer from lower back pain at some point in their lives.
Although lower back pain is the most common of all back problems, these conditions can also affect the cervical spine and neck, the thoracic spine or the sacrum and tailbone, causing symptoms like pain in the respective back area, tingling or weakness of the muscles and numbness of the affected regions.
If the back problems are caused by injuries of the nerves or by excessive pressure on a segment of the spinal nerves attached to the spinal cord, the pain can become severe and can interfere with ones ability to move and perform even regular daily tasks. Also, if the back pain is caused by a degenerated disc, it can lead to stiffness and pain not only in the back but also in legs or the entire lower body.
Back pain can also be caused by bone, joint and muscle injuries, and can result from ailments like osteoporosis, osteoarthritis, disc diseases, as well as from conditions that affect ones posture, and from genetic conditions. Older people, those who smoke or are overweight, as well as sedentary people and those who lift heavy weights or practice sports that put a lot of pressure on the spine and back are more likely to suffer from back pain.
Also Check: What Helps Relieve Lower Back Pain
Exercises That Avoid Lower Back Pain
Not all exercise and exercise tools are helpful to reduce lower back pain. Some exercises and workout equipment also can be harmful to your back spine. It would be best to avoid these exercise tools to prevent vertebral column injury, or these may increase your lower back pain. Here are four workouts that are restricted with your lower back pain.
How Elliptical Machines Help In Lower Back Pain
An elliptical machine can help you exercise without putting a lot of stress on your vertebral joints. It also allows you to exercise with a straight back position that is helpful for the back spine. Low impact exercise with natural striding motion can reduce the pain in the rearrange.
Another great benefit of an elliptical machine is that you can burn a significant amount of calories by workouts with an elliptical machine. More than 324 calories have burned in 30 minutes of low-impact elliptical machine workouts of a 70 kg person. Calorie burning tends to lose excess weight, and that is helpful for the back spine.
You May Like: How To Treat Back Pain
Prone Lying Prone Props And Press Ups
In the case of sudden onset of acute low back pain, you should try the emergency back pain exercises first. Lie on your stomach for a few minutes, then prop onto your elbows for a minute or two. Monitor your symptoms for centralization.
After a few minutes in the propped up position, try a few press ups. Try to keep your hips and back relaxed as you use your arms to press your upper body up. Try to press up as far as possible to restore the normal forward curve in your low back. Say to yourself, “Further, further, further” as you press up. Move your spine through the full, pain-free, range of motion. Perform 10 repetitions and monitor your symptoms.
If your pain does not fully centralize with the press up exercise, you may need to move on to the next exercise: the press ups with your hips off center.
Start Treating Your Sciatica And Back Pain
If you are referred to a physical therapist for your back pain, he or she will likely teach you how to attain and maintain proper posture. The slouch overcorrect procedure is a simple way to teach yourself the posture that is required to maintain appropriate spinal alignment.
Your physical therapist may also use therapeutic modalities to help decrease your pain. While these may feel good, caution should be used many of these treatments have not been proven to effectively decrease pain-and keep it away.
Physical therapists trained in the McKenzie Method are specialists when it comes to treating people with low back and neck pain. If you can find a therapist certified in the McKenzie Method, he or she will likely perform a thorough assessment of your problem and teach you self-care exercises that can quickly abolish your pain and help you return to your previous level of function.
This is an exercise program commonly used to treat low back pain and sciatica, or leg pain that is coming from your back. They are listed as a progression. Start with exercise number one, and progress as needed through the exercises. You may not need to perform all of the exercises, but if the first one fails to provide you with adequate relief from your pain, try the second one, and so on.
Recommended Reading: How To Heal Sciatica Back Pain
How Does Treadmill Work
A treadmill is used as indoor gym equipment for walking or running. It is operated by a motor that turns a belt. And the belt rotates as you walk, jog or run.
An interesting fact about treadmills is that in 1818 it was introduced as a punishment tool by an English engineer named Sir William Cubitt.
Running on Treadmills
Stretching On The Ball
You May Like: What Is Good For Upper Back Pain