So I've been training for several upper body exercises lately and already do a ton of cardio but my work is very labor intensive. I just work weekends during the semester but it's a lifting job.I'm fine all week and during gym work outs but last weekend during work I didn't feel a rip but I felt a "oh fuck, that's not too hot" feeling in my back. Now I get them at work sometimes. I try to the max to use my legs and knees to lift but it's getting me down...Anyone able to suggest back and lower back exercises to strengthen my back? And don't spam me with squats and deadlifts.. I haven't ever done back exercises they are probably a bad idea to start off with.Also I workout at home, I have up to 200 lbs available up to 30 lb dumbells and a bench press. I would invest in new equipment if you guys recommend good back exercises that need equipment I don't have.
Supermans, cat/cow yoga poses, hyperextension for lower back, there's also a couple nice lower back yoga stretches you can do.Upper back you can do various rows, lat pulldowns, &c
Hang off your bed from the waist up facing the floor, and then do kind of like a reverse sit-up. Once you get the hang of it, hold weights or something heavy.
Hey it's OP. Thanks guys, I'm going to try these.Also, any good sites for yoga/stretches?I heard I should probably add some stretches when i get up, before work and before bed?I already stretch before workouts. I know people are on the fence sometimes about stretching but so far it's prevented any injury during my strength training or cardio sessions.