I have been building muscles half a year successfully. I today run first time for a long time 1.5 hours. I feel a kind of good tension or gentle pain at my middle back (T10). I have not had a similar feeling although played now about 20 tennis matches this summer.
I thought that foam roller would be enough to keep the back in good shape while building mass. Apparently, it is not enough. I play also tennis but its effects to the back are not similar to those in running.
I started to think what is a good training program for lower back while building muscles. At the moment, I have
- some squats
- some elastic thing to do squats and other stretching movements
- foam roller
I am already using the stretching gum and gymnastics daily. However, the feeling of running and effect of thumbing on the back is something I cannot achieve other ways. Probably, I should add more rapid pushes to my stretching movements. However, I have tried to avoid these.
What is a good lower back strength-training program when building muscles?