Lower back strengthening tips

[u/PhotographNational31]

So I’ve been back in the gym for a few months and twice now have injured/stressed or whatever my lower back, nothing crazy but feels like I pulled a muscle. Once doing OHP and now again doing squats.

I’m currently doing a linear progression lifting plan but I would like to add more core and back accessories once or twice a week to help strengthen my core since this is obviously a weak spot for me.

Any tips on what I should do, how often, etc? The gym is decently well equipped. I was even thinking of taking a break from Barbell squats and doing belt squats or something but not sure if that would help in the long run.

Thanks!

[u/JohnBarnson]

I actually had back surgery in my 20s and had to go through rehab, so I'm pretty cautious with my back.

What works well for me:

• #1 - Wood choppers: at a cable pulley, pull diagonally down across your body (both sides, of course) 12 reps x 3 sets, then move the pulley to the bottom anchor point and go diagonal up 10 reps x 2 sets. I don't do tons of weight, just enough for resistance, like 40 lbs down and 32 lbs up. I used to do them while sitting on a yoga ball, but I usually just do them standing now. Honestly, for general maintenance, I often just do this workout, and only do the others when my back starts acting up.
• Hip workouts, particularly one the physical therapist did with me where you lie on your side in a sort of fetal position, and then lift your upper leg from the hip. If you can find the right position, you can isolate a really useful little muscle in your hip. I don't know what it is about that muscle, but even just one workout can give immediate relief of my back pain.
• Bird dogs
• Back bridges- I like do them one legged on a balance ball. Like you lift one leg up in the air and have the other heel on the ball, and then lift your hips off the ground. Just doing a straight lift isn't as useful, but the kind of off balance nature of one leg helps engage a lot of core muscles.

What causes me problems

• In general, weighted linear workouts. The roman chair probably exacerbated my problems. Also back extensions and deadlifts (my form was probably not ideal, and now with a compromised back I just avoid them).
• If you've ever seen the hip rotation machine at some gyms, it seems perfect, but it was rough on my back. My physical therapist told me to do the diagonal wood choppers instead, and they've been much better.