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2003/10/19, 10:44 PM
Over the past 6 years I have had 3 back surgeries to repair a herniated disc. I have been working out for about 6 months and have seen some good results. During this time I have taken care to work my lower back to increase strength. I am on week 2 of the progressive gains program and I am very enthusiastic thus far. I am now having doubts about exercises such as the squat and deadlift. Any advice would be appreciated. Thanks
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2003/10/20, 09:11 AM
Start with a squat only workout, so you can evaluate whether it aggravates your back. Use little or no weight to start out with and if you aren't sure of it, have a trainer check your form. Wait 24 hours to see how your back reacts and write it all down.
Using the above method, I have helped quite a few people with lumbar problems restart an exercise program without re-injury. The problems occur when you do a whole bunch of new stuff and you can't isolate what aggravted your back and what didn't.
When you start deadlifts - start with the bent-leg version and again, isolate and record.
Deadlifts, even moreso than squats, require proper form to avoid back injury, so have a pro help you.
Forget your ego and work light weights as you gradually rebuild strength in the low back.
Be sure you balance your low back work with abdominal development, it is all one core and everything supports everything else.
Good luck!
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/20, 09:48 AM
Thank you asimmer. Your advice is always appreciated.
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2003/10/23, 11:24 AM
Asimmer is right the root to most back injuries is either bad form or weak abs...think of it this way if im squatting 400lbs...my legs and back are big enough to support this weight..but after this workout i go and do 100 crunches does that make sense...of course not...your abs are a muscle too...you'd never see anyone going for a set of 25-50 on curls or god forbid a set to 100 +...why train abs like that either...train abs by going no more than 20 reps and use weight at all times...especially if youve had a back injury...i would have broken our schools record cause i was on pace to do it...but my squat total were jumping to fast and we never trained abs...i hurt my back bad enough that i couldn't touch a weight for three months...but after training abs heavy i was able to work back up to a 400+lb squat because of my new core stability...hope some of this helps
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/10/24, 02:54 PM
Thank you richardjst for your insight. I have been trying to do some ab work for awhile and I am doing the prescribed ab workout from Ft. I will do anything to stay away from the surgeons blade because after three surgeries I definately am limited with my back (alot of weakness and stiffness, no more sleeping over 7-8 hours per night, no more prolonged standing). Perhaps through proper training I can make the most out of what I have left back there. Thanks
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