Back Workout for Sore Lower Back

Jason’s Back Workout for Sore Lower Back

Today was back and traps for me but my lower back was feeling a little sore this morning. I was hoping to go heavier on the weights than usual but of course you never want to chance it if you’re having lower back pain. For me this usually means staying away from exercises like barbell rows, dumbbell rows, T-bar rows, and deadlifts. And of course those are all the major back builders.

One of my favorite lines of exercise equipment is Hammer Strength, especially when it comes to training back. I’ve found for me Hammer Strength machines are perfect for when I have lower back pain (I have a bulging L5/S1 disc so I have to be extremely careful). I’m able to go heavy without putting any strain on my lower back and I also get a good pump from these machines. So for those of you that suffer from lower back pain, here’s my back workout remedy (I’m throwing in my exercise for traps as well since I trained those this morning).

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Back Workout

Back Exercise Sets x Reps
Chest-Rest Rows 4 x 10
Hammer Strength High Rows 4 x 10
Lat Pulldowns 4 x 10
Hammer Strength Low Rows 4 x 10
Traps Exercise Sets x Reps
Machine Shrugs 7 x 10


The chest-rest rows mimic bent over barbell rows. Barbell rows is my favorite back exercise and I really think it’s one of the better muscle builders if you do them right. However, when my lower back isn’t feeling up to par the chest-plate rows are the next best exercise, for me anyway. I’m able to focus on using my back muscles to move the weight and I can get a good squeeze at the peak of the movement. You’ll also see that I used the Hammer Strength High and Low Row machines. I don’t feel my lower back at all on those machines and the pump I get from the high rows is incredible. I also threw in some lat pulldowns.

I’ve just started throwing in some traps at the end of my back workout. Working traps can also be an issue too, if you have lower back pain, especially barbell shrugs where you’re holding weight in front of you. So I opted for the plate-loaded machine for shrugs. The grip is more like dumbbell shrugs. I did 7 total sets pyramiding in weight each set.

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