Suggest me lower back exercises to prevent lower back pain

Suggest me lower back exercises to prevent lower back pain.

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unironically yoga

IME it helps to
>foam roll the fuck out of your back
before AND after lifting
>do back extensions
at the end of your workout but before foam rolling
>also hanging leg raises
super set w/ back ext is nice. It's all about loosening up and decompressing that spine after heavy lifting squishes it all together IMHnonprofessionalO

Yoga + foam rolling helped me a lot. If you are overweight dont do foam rolling, you will cause more damage with your weight.

Best ones are nothing to do with lower back earlier. Strengthen abs and stretch your quads and hip flexors.

Yoga for general bodily ease if u can. But take it easy. Any exercise can push lower back

Heavy deadlifts.

Deadlift

Inversion table

Yoga
Ab strengthening
Heavy deadlifts once a week

Fixed all my shit right up.

bad idea back is probably already too tight

this. Everything is tied into the back so unless it actual damage to the back its likely tightness elsewhere.

Fix pelvic tilt

op every time my back hurts a 45 second plank really helps, followed by hanging from my pullup bar and tucking my knees and tightening my abs, and then another plank.

i'll even be walking around with pain until I ask myself "ok why aren't I just doing a plank and getting this over with?"

have had back pain since age 19 and it is largely going away after I started planks

Reverse hyper?

samefag here

I've even slightly tweaked my back and planked just incase I would get back pain and I think it lessened it.

also if the pain is really bad, sleep on the floor on your back with a pillow under your knees so that your spine will decompress overnight

if able otherwise deadlifts.Three sets of 3-5 reps with a weight that's hard, but doable with good form. Don't try to max it just use comfortable weight. I hang or do a couple of pullups after to sorta decompress. My lower backpain has significantly diminished this way

>Hey guys I compressed my shit what should I do
>Hurr durr do exercises that compress it more

Didn't say I compressed it. I lift heavy stuff on my work and I want to know how to strengthen lower back. Makes sense that I should put it under pressure to make it stronger.

Lower back extension's. Do it slow. Your back will feel better in no time

Milking table

This looks gay as fuck but seriously just try it.

youtube.com/watch?v=4BOTvaRaDjI&list=WL&index=3

Deadlifts

you have to include deadlift somewhere, not very heavy deadlift, but a load that doesn't cause pain and work your way up.
the road to recovery is to use and exercise the injured muscle

Straight leg deadlift

rack pulls mid shin height

Hyper extensions and good mornings. Running is also good I've heard

had really bad lower back pain. this has helped a lot
>yoga
>hyper extensions
>foam rolling--NOT directly your lower back--but right below your rib cage
>use a lacrosse ball and lay on it, so the ball is in that pocket where your pelvis attaches to your femur. This will help hip flexors and should help the lower back as well.
>cardio/not being fat

Was just about to say reverse hypers and good mornings

Do you actually have the pain or just want to prevent it? Zercher squats are good too in my opinion. Also there are some good bodyweight things you can do, such as superman's, which is lying on the ground face down, and lifting your legs and arms and head off the ground to contract your lower back. This should be done in accompaniment with planks or something else to strengthen your core.