Kettlebell Starting BACK over

[JoeO]

After a three month lay off due to back pain and 1 month corrective work done with a chiropractor to correct a lateral pelvic tilt...I'm just about to be released by the chiropractor to start back practice.
I would like to spend the first period ensuring that I strengthen the lower back /pelvis so as to ensure once I start S&S I don't have to stop again.

My question is : based on experience what would be some of the exercises that would lend themselves to tightening and strengthening up my pelvis lower back



Thx much

 

[JeffC]

Back extensions, reverse hypers, good mornings, straight leg deadlifts, pull throughs. Use bodyweight, bands, and/or free weight. I used to always finish with abs, and back circuit. The low back is the weak link, unless you make sure it is not.

The Back Extension: Strengthening the Back for Weightlifting
Back Training for Weightlifting
Abs/Back: What Does it All Mean?

 

[Matts]

Joe, search for Stuart McGill's Big 3 Low Back exercises...designed by foremost back/spine expert to strengthen the lower back safely. No sense causing more damage. Also, keep track of form religiously going forward on all movements to make sure there's no relapse.

 

[JoeO]

Thank you both-It looks like I will Start with McGills and work in the Goodman foundation and evolve to Geoffes recc-and hopefully start back S&S in a month or so

Thx again


Rgds

 

[Peter]

You might want to google Foundation Training. They have a website and free stuff on YouTube. I have done some of this and it's great for the back. The person who developed this is Dr. Eric Goodman. It's a hybrid of yoga and Tai Chi. A lot of people have found this to be very effective in alleviating back pain. The core exercise is called the "Founder" which is a hip hinge. Sound familiar???