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8 January 2018, 09:43 PM | #1 |
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Back injuries - workout plan?
Hey all,
Thought I'd reach out to my favorite forum and see if any can suggest a good workout plan for someone that had recent lower back issues... Had some issues in the lumbar area and all done (I hope) with PT and Chiro visits... Can anyone recommend some good light workout plans that keep stress off the lower back? For the most part at PT its predominately stretches and concentrating on range of motion and balance... No longer a gym member... All I have at home is a simple bench that can incline, dumbbells up to 50lb, stationary bike, road bike, various weighted balls through 10lb, weighted vest up to 50lb, pull up bar... That is all... |
8 January 2018, 10:03 PM | #2 |
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Been there, done that, have the surgical scar to prove it.
I went through pretty much every physical therapy method out there pre and post-op. Nothing seemed to help until I started yoga. Intense muscle straining push it to the limits yoga. Multiple different plank exercises also seemed to help. Hope this helps. Low back pain is miserable. |
8 January 2018, 10:24 PM | #3 | |
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8 January 2018, 10:10 PM | #4 |
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Yoga is legit as can be. But everything in fitness is about balance. So unless your back issue involves a blown out disc and/or pinched nerve you’ll need strengthening too. For that I would recommend picking up a rower (water rower) and doing some daily light rowing. Form is very important though, but once you have that down it’s the best workout and uses around 86% of the bodies muscles I believe. Just be sure to balance it with a normal light weight routine to work your chest etc. I too have recently had my workout routine throw me a health curveball.... sucks doesn’t it? Try to do good and be healthy and get screwed🤦*♂️
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8 January 2018, 10:13 PM | #5 |
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If your problem is sciatic, then stretching and twisting is something you might want to stay away from. You definitely want to build core strength but exercises that encourage the disc to herniate are to be avoided for obvious reasons. It really depends on what the source of your pain is.
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8 January 2018, 10:15 PM | #6 |
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Thanks appreciate the suggestion on yoga. I can agree lower back pain is not a fun thing to deal with... some days it would feel like someone swung a bat at my lower back.
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8 January 2018, 10:21 PM | #7 |
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I guess more background is important. I have 2 discs that are bulging in the lumbar. I'm no doctor, but the way they described it is that it's not protruding "out" but up into the vertebrae??? Forgive me if my explanation is either bonkers or doesn't make sense. The MRI and initial assessment was a while back and going off of memory of how they explained it.
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8 January 2018, 10:28 PM | #8 | |
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Yoga is good too. My wife is an instructor, so i get supervised exercises that won’t injure me. Ask your PT for any yoga restrictions, then go to a certified yoga instructor to learn to do it correctly. |
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8 January 2018, 10:29 PM | #9 |
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Happened to me in August or so too. I wasn’t strengthening my core/lower back enough.
Planks and Superman’s have helped me a ton. https://m.youtube.com/watch?v=Fjx_SgOwXe0
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8 January 2018, 11:03 PM | #10 | |
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Ultimately, the best thing you can do is strengthen the muscles that support your spine. Practice your posture in all sitting and standing positions, and keep your core engaged. Meaning, don't let your gut just spill out.
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8 January 2018, 10:45 PM | #11 |
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Thanks All! |
8 January 2018, 10:59 PM | #12 |
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If you like, send me a PM.
Had surgery just over a year ago. I workout 6 days a week. Every single workout I do revolves somehow around my back. I also taught yoga for nearly 20 years and owned 3 yoga studios. I do NOT suggest doing yoga. How you rehab your back and the various exercises/postures you do will depend very specifically on the nature of your back injury. For example, forward folds can be great for some while being absolutely terrible for others. It all depends on the very specific nature of your injury. Taking a class or watching a video is going to exacerbate the problem if you don't know what you should be doing vs. what you should NOT be doing. There is so much to this that it is impossible to review via this medium. If you like, send me a PM and we can connect.
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8 January 2018, 11:14 PM | #13 | |
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8 January 2018, 11:09 PM | #14 |
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My lower back is what I call tweaky. It can be thrown out easily if I don't always follow rules I've learned the hard way.
The one exercise I do that really seems to help strengthen my back are BOSU ball situps. Supports my lower back while I do a full range of motion. Sent from my Nexus 6 using Tapatalk |
9 January 2018, 12:00 AM | #15 |
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I also recommend yoga. Be careful with the standing warrior poses. I find some of the hip/back twisting to light-up my lower back. I take it to the my limit and just tell the instructor I'm done. It is not worth further aggravating my back.
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9 January 2018, 01:24 AM | #16 |
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Simple swimming could be useful as well
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9 January 2018, 01:57 AM | #17 |
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I recommend some plank work even reverse plank work (get two boxes, put upper back on one and your feet on the other).
Doing some single leg work to help fire the glutes and fix imbalances can help. Light single leg deadlifts with a dumbbell. Also side walks with a band around your legs helps fire the glutes a lot and gets you warmed up quickly. GHD great as well if you do not have pain extending. Side planks are great as well and farmers carries. I say try unilateral leg work first. Split squats with the rear leg elevated on a small platform or bench, single leg romanian deadlift. If you can tolerate a GHD do plenty of them with no added weight. Hangs from a pull up bar every day to decompress the spine. Continue your PT recommended stretches. If your back can tolerate try front squats as well. Lastly kettlebell swings emphasizing a hip hinge with a 35lb or 45lb kettlebell will help as well. |
9 January 2018, 02:14 AM | #18 |
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Back is a mess for years now. 2 ruptured disks in the low back and lots of disk problems in my mid and upper back as well (arthritis). Basically pain 24/7. Putting off surgery as long as possible so using as many holistic methods as possible. Tried about everything imaginable and core work seems to help the most. I like Yoga but bending is something my doc does not want me doing. So no deadlifts. Lots of squats (light weight), other leg work and abs. Hip work seems to be especially helpful, even it with no weights. Good for golf too. Bench press believe or not is also good for freeing up the back. Obviously back work is too.
I like doing balance work, so I stand on a large bosu ball and do squats without weights. Also make golf swings with a weighted club. This is probably the best all around core work I have found. Some folks start with a half ball and use a spotter until you get your balance improved. Picked this up from Laird Hamilton the surfer, I have also seen DJ (Dustin Johnson) doing the ball work. It kind of freaks people out at the gym but it really works the whole body rather well. Just make sure to start slow and use a spotter to start with. I have been doing this routine for a long time--pre injury and my doc supports doing it post injury.
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9 January 2018, 02:59 AM | #19 |
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Back injuries are serious stuff,you can’t be asking that on a watch forum...
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9 January 2018, 03:49 AM | #20 | |
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Just have to be careful what you listen to, and implement.
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9 January 2018, 03:57 AM | #21 |
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Strengthening and range of motion exercises are great for recovery from injury. But many studies show that successful long term care involves staying in motion. This is my lumbar spine at age 60. It looks horrible. Severe degenerative disk disease. I've had one surgery and have lost 1.5 inches in height in the past few years. If I sit around too much, my back pain and stiffness increases. So I ski four days a week, ride my mountain bike, tour on a motorcycle and generally stay as active as possible, and I feel better.
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9 January 2018, 04:04 AM | #22 |
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Yoga is fantastic. Look into calisthenics and bodyweight training for great core builders as well like planks, bridges and back extensions without weight. Leg lifts from a hanging or lying position, "windshield wipers" and the like. SLOW and CONTROLLED. The most important thing is to keep moving. Swimming is a wonderful no-impact, full body exercise as well. Good luck!
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9 January 2018, 07:05 AM | #23 |
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I've found pilates to be a great help. But the hard part is finding a pilates instructor with rehabilitation skills. Like yoga, the poorly trained instructors far outnumber the skilful ones.
Good luck... and don't give up on exercise. |
9 January 2018, 07:26 AM | #24 | |
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Joseph Pilates actually created this exercise system because he had a bad back. The trouble is that, just like most things, the product was diluted for the masses to make it easier to sell. And as Milov says, poorly trained instructors are more common that the good ones. Much better to do reformer pilates rather than mat pilates.
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9 January 2018, 01:40 PM | #25 |
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lose weight.
3500 cal per pound of fat. 1 mile of walking/running burns 100 cal. walk 2-3 miles/week. and increase from there.
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