I had hurt back some months ago (lifting). Not really bad, but enough to go get some professional help to speed the recovery. It has never improved 100% but I have noticed recently that sit ups and leg lifts are helping alot.
Just intereseted in some other exercises that you may know of that are good to help strengthen the lower back and abs. Sit ups and leg lifts are boring to do repeatitivly, so interested in other exercises.
i would focus on strengthening the entire core region as it's weakness is what puts all the stress on your back which is why that was sore...it's not so much weak more so than the rest of your core is weak..try doing planks / hovers / braces (many names for it)...for lower back endurance should be your focus before strength...i don't say that regualrly with regular training but the big low back specialist's say that (mcgill, chek etc)...so start with some isolation exercises such as hyper extensions without the hyper just raise til you form a straight line than move to hip ext back raises which are the same but you raise your legs instead of your torso...i would to deads and good mornings a little later
1. Reverse Trunk Curls: This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.
2. VKR (vertical knee raise): This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.
3. Decline Sit-Up: Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.
