vicoden
These are general indications, since I don’t have specifics on the person’s build, age, fitness level, etc.
There are several things she could do. The abutt contractions (LOL the abs and butt contractions) help. They are part of what has to be done in chi kung for internal, martial power.
Also she could try to do bridges to strenghthen her back, coupled with stretching her back muscles (touching the floor while standing or sitting with legs extended and touching toes).
Also if she works sitting down, getting up and stretching for 30 sec. every hour really helps.
If she does this daily, the pain should go away. If not let me know and I could give you the more powerful (yet just as easy) excercises to do.
Hope this helps!
Thanks alot dudes, I bet she’s gonne call me a perv for telling her to squeese her ass though 
hopefully not. maybe if you try to squeeze it for her.
so ask nicely 
haha lmao 
What kind of lower back exercises can you do besides good mornings?
I really do not like good mornings, I even read that they put unnecessary stress on your lower back. Could somebody please tell me what other exercises I can do to strenghthen my lower back? Thanks in advance.
Squat. Deadlift.
Toby has taken the correct and spotted it on the squat, then screamed at it as it pulled a new PR on the Deadlift.
Re: What kind of lower back exercises can you do besides good mornings?
^
Originally posted by phantom
I really do not like good mornings, I even read that they put unnecessary stress on your lower back.
I don’t get this. What do you mean by “put unnecessary stress”? Surely you want to stress your lower back. That’s the whole point of a lower back exercise, no? Anyway, you can add reverse hyperextensions to your list. Not just supermen, but proper weighted reverse hypers. But you should be golden just with squat and deadlift.
Try bridging (gymnastic, wrestler’s, or Iron)
and when regular bridging is a piece of cake, put a 45-lb. plate on your belly and hold it there with your hands while bridging. makes a nice difference, and you’ll feel it plenty in your bum, too.
Originally posted by Toby
Squat. Deadlift.
^ Yes.
And Iron Bridge, where you lay with your feet on one chair and your head on another chair. This only works your back in a straightened position, tho, and is hard for most people, but it’s a “traditional” kung fu exercise.
People seem to think that this works your abs. It doesn’t. Your lower back is flexed like a mofo and your abs are soft because they’re the antagonist of the muscle that’s actually working.
Anyway, it’s probably bad for you cuz of the stress it puts on your neck or something. I dunno.
Squat and Deadlift.
Originally posted by IronFist
Anyway, it’s probably bad for you cuz of the stress it puts on your neck or something. I dunno.
Yes it is, but a good exercise once your neck is strong enough. Huge potential for injury though, so take care.
Heh, my friend told me about Iron Bridge exercise (though we didnt know the name at all that time) like almost 2 yrs ago, we tried and seemed real hard, but kinda fun to see who can lay like that the most. I dont think it can cause injury as long as you dont over do it and do it properly.
And therein lies the problem - doing it properly.
If you want to try it, start low. Put two house bricks or a small pile of books, etc. on the ground and fold up a towel and lay it on the head end. Lay between them with your heels on one pile and the back of your head on the other. Then try very carefully to lift your back off the ground. Do a few short reps and rest a while and work your way up from there.
The injuries are likely to be a neck injury (subluxated cervical disks, etc.) or coccyx/lower back injury from falling between the supports.
Originally posted by IronFist
People seem to think that this works your abs. It doesn’t. Your lower back is flexed like a mofo and your abs are soft because they’re the antagonist of the muscle that’s actually working.
Sure, just like abs are the antagonist of the muscles actually working in the deadlift.
Same effect though - squeeze your abs and more lower back muscles will fire. Conciously squeeze your abs during the Iron Bridge exercise and you will find that it works your abs.
Pelvic Tilt
lay down, feet flat, knees bent, push the small of your back to the floor, hold it for 5 seconds, breathing slowly the whole time…dont hold your breath
Pelvic Lift- same as above except lift your butt off the floor as far as you can.
Hip Rolls
laying down flat..knees bent, feet slightly off the ground, hands around your chest, like you’re about to do a sit up…now turn your head to the right at the same time your knees turn to the left go all the way down “slowly” bring knees and head back to situp position and do it reversed..
Another one you can do, I forgot the name…
-Sit on the edge of the bench, you can do it with weights or without…
-Hands behind your head [with or without weights]
-lean forward slowly as far as you can like you’re going to tie your shoes
-then slowly straighten back up
its similar to a deadlift but less stress
“Oh and don’t forget to stretch before you work out!”
for an easy bwe
lower back extensions
lay flat on your stomache, hand under chin or directly outstretched to front for higher level, feet together and lift, pulse but keep feet of the ground.
dog lifts
get onto all fours and make like a back kick. leg straight and taught , lift directly up then change you angle and repeat in sets of 50-100, hands on ground, elbows on ground, back straight than arched.
Those sound like pretty intense exercises for someone in a wheelchair huh Eyebrows?
Actually, I still have feeling from my mid - hip down, and the first one I can do with only a small amount of hard work. The second is reminiscing and something I did when I was younger but still remember.