Lower back strength

[shapelycurves]

Are there any exercises I can do to strengthen my lower back? Since my second pregnancy I have been having a lot of lower back/sciatic pain and was wondering if certain exercises would help?

[Boss Man]

Deadlifts and Good mornings would be two and possibly Dragon Flags.

[T.P.W.]

I would recommend you get yourself checked out for a spinal deformity called Lordosis.

It's an accentuated curve in the Lumbar region (lower back) caused by increased amount of weight being carried in the abdomen area. Commonly caused by pregnancy or obesity.

Also if you're within 20 weeks of giving birth then I'd advise you to go easy with weights and not go too heavy as the pubic symphysis (the joint where your hips meet in the middle) is still a little unstable during this time due to specific hormonal levels.

Once you're ready to exercise though, as Boss says, deadlifts and good mornings will be the way to go, along with back extensions and reverse hypers.

Rich

[Boss Man]

Lordosis is indeed a possibility. Lordosis can be temporary too, if someone does certain types of exercise and arches the lower back, but the spine cna be pushed out of alignment on a more permanent basis, just like it can with Scoliosis and Kyphosis too.

So getting a test done for something like Lordosis could be an option to consider.

[david4pointpt]

First go see a chiropractor to check your alignment. Second you need to train your entire core. You might have an anterior tilt which is causing compression in the lumbar region. If you stand with your side to a mirror look at your belt line. Does the front look lower than the back? If so perform some posterior pelvic tilts while you lay on your back. Remember to draw in you belly just below the belly button during each tilt. Hold for 10 seconds and perform 10 reps. Keep checking the belt line so you don't end up with a posterior tilt. Good luck. http://gymsinsanantonio.com

[chunkfit]

Back extensions may help too. They're a bit less intimidating than deadlifts.

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I love lower ab exercises.

[jacal1]

I agree with others that you should get checked out and make sure that what you are experiencing is temporary. For now, until it passess, it may be that all you will do is stretching and very gently strengthening your core, leaving the more stressful and straining exercises for later. The suggestions here are good, and don't foegt to also be stretching, perhaps as much as 2x as much as strengthening for now (include your quads which may be pulling on the region). Best of luck!
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[Roxy-Anne]

I have been doing yoga for quite a while for my lowerback pain relief and hip stretches. I love the cat/cow combination. It helps to stretch in all the right places and leaves me feeling aligned again. When exercise doesn't work I always go for heat/ice compresses. You alternate between heat and ice for (3 min for each) for about 20 minutes.

Hope this helps!
Roxanne

[Julminia]

Lordosis is indeed a possibility. Lordosis can be temporary too, if someone does certain types of exercise and arches the lower back, but the spine cna be pushed out of alignment on a more permanent basis, just like it can with Scoliosis and Kyphosis too.