‘Good Morning’ starts with strengthening exercise

Have you ever injured your lower back while working out? It happens more often than it should.

Improper lifting techniques combined with weak, inflexible lower back muscles can lead to all sorts of nasty sideliners.

This week, I’ll present some tips for maintaining good lower back function, and I’ll introduce one of my favorite strengthening exercises for this unique body part.

The lower back bears an incredible amount of force during any weight-bearing activity. This includes running, weight training and almost all sports. The lower back is vulnerable because its muscles must operate at an extreme mechanical disadvantage. I’ll spare you the underlying kinesiology, but the point is that lower back muscles cannot handle extreme resistance in certain positions.

Therefore, it’s absolutely critical to maintain the proper lifting position when loading the spine with additional resistance.

A barbell squat, for example, requires a bar to be placed on the shoulders before squatting down by bending the hips and knees. During this movement, it’s imperative that the lower back curve remain consistently arching toward the midline of the body. In other words, keep your back arched with your hips pressed out.

If the lower back straightens or, even worse, curves the other direction, the spine and the associated muscles will experience far greater stress and pressure.

Another key for maintaining good lower back health is to perform exercises dedicated to strengthening and stretching the supporting structures. There are hundreds you can choose from, but the general idea is to keep resistance low and repetitions high. Keep the weight you’re moving lighter than 60 percent of the maximum weight you can lift (a weight so heavy you could only lift it one time - your one rep max). Aim for lots of repetitions (more than 15 per set) for lower back exercises. This will reduce your risk for injury and develop strength and endurance at the same time.

Possibly the most important aspect of good lower back health is what I call “cumulative posture.” If you accumulate more than eight hours a day in a slumped, seated position over a keyboard, you are placing your lower back in a very susceptible position.

If your job requires computer work, I recommend standing up, walking and stretching at least every 15 minutes. This will not only give your lower back a rest from the pressure of sitting, but might also freshen your mind a bit.

This week’s exercise is designed specifically with lower back strengthening as the primary goal, so I hope you’ll take the time to learn the Seated Good Morning and perform it regularly.

1. Sit on the edge of a bench.

2. Place a lightly weighted barbell or broomstick across your shoulders (like a scarecrow) and extend your arms along the bar on either side. Your arms and torso should form a T with the bar on your shoulders.

3. Maintain a very rigid torso and slowly lower the upper body until your torso is parallel with the floor.

4. Slowly reverse direction, returning to the starting position.

5. The key here is to make sure the lower back does not round at any point.

6. Perform two sets of 15 to 20 repetitions.

I think you’ll appreciate the simplicity and effectiveness of this exercise. It’s an easy one that is appropriate for people of all fitness levels.

Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.

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