Does it make more sense to work out the stuff that hurts, or should I focus on improving my arms so I rely on the hurty parts less?
Your arms are the levers by which the loading hurts your back. No matter how strong your arms, its your back/core that stands between gravity and the load you carry.
I had nasty back issues, and got a four-exercises program wich worked like a charm. Hyperextensions were part of it. I lean forward on something stable (and padded) that is below hip-bone height, tuck my feet under something even more stable. Too high, I can't go down without rounding my lower back, too low and I feel that my knees are trying to bend the wrong way. Prone cobras also work the back.
For the shoulders and upper back: #1 Wrap a resistance band around something as high as your shoulders, face it, grab each loose end with one hand and spread your straight arms until you form a cross. #2 Next, put the band over head high, stand about a foot apart from it, draw the ends *down* in front of you and then straighten your elbows so that your hands end up pointing outward and down.
Lower again: Finally, elbow height, stand sideways, grab the ends, elbows locked to your side, and twist away. (I did all these on a cable machine, but a resistance band and a bannister work just as well.)
Ab work is important, too. Planks, of course, maybe some Pilates type exercises. Be careful of your lower spine.
no subject
Does it make more sense to work out the stuff that hurts, or should I focus on improving my arms so I rely on the hurty parts less?
Your arms are the levers by which the loading hurts your back. No matter how strong your arms, its your back/core that stands between gravity and the load you carry.
I had nasty back issues, and got a four-exercises program wich worked like a charm. Hyperextensions were part of it. I lean forward on something stable (and padded) that is below hip-bone height, tuck my feet under something even more stable. Too high, I can't go down without rounding my lower back, too low and I feel that my knees are trying to bend the wrong way. Prone cobras also work the back.
For the shoulders and upper back:
#1 Wrap a resistance band around something as high as your shoulders, face it, grab each loose end with one hand and spread your straight arms until you form a cross.
#2 Next, put the band over head high, stand about a foot apart from it, draw the ends *down* in front of you and then straighten your elbows so that your hands end up pointing outward and down.
Lower again: Finally, elbow height, stand sideways, grab the ends, elbows locked to your side, and twist away. (I did all these on a cable machine, but a resistance band and a bannister work just as well.)
Ab work is important, too. Planks, of course, maybe some Pilates type exercises. Be careful of your lower spine.