Lower Back Exercises, Recuperation & Program Design

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When designing a split program, adequate recuperation of the lower back (Erector Spinae muscles and the joints of the thoracic & lumbar spine) must be considered. As with all muscles and joints exercised with moderate to heavy weight, it is necessary to allow the lower back to recuperate at least 48 hours (longer for advanced trainees) before involving it in another workout; directly (as a target muscle) or indirectly (as a synergistic or stabilizer muscle). For this reason, use complementary pairing of exercises within a program:

Examples of complementary pairing of exercises
Month Quadriceps & Gluteus Maximus Hamstrings  Back
A Squat (Low Back) Lying Leg Curl Dumbbell Bent-over Row
B Leg Press Straight Leg Deadlift (Low Back) Lever Seated Row
C Sled Hack Squat Seated Leg Curl Cable Seated Row (Low Back)

To minimize the number of exercises in a workout, the Erector Spinae can be can be exercised along with other muscles:

See other Erector Spinae exercises. Also see other Split Program Design Flaws.


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