Lower back injuries are both significant and commonplace injuries from which a number of athletes suffer. There are a number of ways that you can go about training your lower back safely, so that you do not have to worry about injury rehabilitation in the future and can continue to build strength. Throughout the course of this brief article, you'll learn about a few of these training tips.

Increasing Work Volume

Although it may seem counter-intuitive, increasing both the amount of sets and reps that you do during a given lower back workout can decrease your chances of suffering from an injury. This will effectively overload the lower half of your body, but will stay well within the parameters of a given effective exercise routine. The strength workout routines that many athletes are committed to are considered traditional "power works." By ensuring that your spinal position is aligned and stable, single leg work outs can be pushed by the confines of a traditional power work – which is anywhere from 1 to 4 reps of a given single leg workout – and strengthen your lower back.

Stay Away From Front-Loaded Hip Hinges

If you sustained an injury while training your lower back, it is recommended that you stay away from that position until you are fully recovered. Furthermore, the following front-loaded hip hinge exercises should also be avoided – or used with very low weight – until you feel confident that your spinal configuration and range of motion can compensate: barbell rows, back extensions, leg presses, deadlifts, good mornings, low bar back squat, full range crunches, and sit ups.

Partial Crunches

Partial crunches are a great way to increase core and lower back strength, and will ensure that you are not giving your body such a full range of motion that you could suffer from an injury. Simply lie down with your knees bent, feet on the floor, in a traditional sit up position. Tighten your stomach muscles (which will subsequently tighten your lower back, as well), while making sure that your shoulders are not touching the floor. Slightly raise your upper back while making sure your stomach is still clenched and make sure to not lead with your elbows. It is recommended that you divide partial crunches into sets of 8 to 12 reps.

Training your lower back safely need not be a difficult proposition. Follow these steps and you will begin down the bath of safe training that will increase the strength of your lower back. To learn more, contact an injury rehabilitation center like Eagle Center Physical Therapy.