Back-sensitive weight WO

[nancy324]

I'd love to have a weight training work-out for those with lower back issues. For me, that would mean that some of the heavier UB weight work would be done lying on the step or the floor instead of standing. For example: lat pull-overs on the floor instead of one-arm rows; hamstring work lying down with one foot on the high step or the ball instead of deadlifts; tricep extensions on the floor instead of overhead extensions. Also, more "functional" lower body work, such as walking lunges instead of heavy weight static lunges, to avoid having the heavy weight pressing down on the spine. Of course, lots of supermans and extra focus on core.

FYI: When I'm doing weight work on my back, I keep my legs bent and in the air to make sure my lower back stays down. I've never seen you mention this option, but it makes a big difference to me. It forces my lower back to stay down so I don't have to think about it.

Thanks so much!