ExRx.net

Exercise Prescription on the Net
It is currently Tue Oct 21, 2014 11:55 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 9 posts ] 
Author Message
PostPosted: Mon Aug 11, 2014 10:47 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Hello,
No doubt someone will be able to help here. I have had a back injury were my disc has slipped and is pressing on my L5 nerve root causing obvious strength loss and pain. I am getting better slowly and was wondering if anyone new of any very light back exercises I could do that would help increase lower back strength to prevent the problem recurring but I can't handle deadlifts etc, as it puts to much pressure on the spine and just makes it worse.
If anyone could help here it would be much appreciated.
Thanks


Top
 Profile  
 
PostPosted: Tue Aug 19, 2014 6:31 am 
Offline
Member
Member

Joined: Sat Dec 20, 2008 11:21 pm
Posts: 928
Location: Ohio, USA
I'm not really sure, but maybe really LIGHT deadlifts for the time being? I am sure if you googled back injury rehabilitation there would be a bunch of literature on the subject.


Top
 Profile  
 
PostPosted: Wed Aug 20, 2014 1:13 am 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Ok i'll try some light deadlifts for now, shouldn't aggravate it too much.
Thanks


Top
 Profile  
 
PostPosted: Thu Aug 21, 2014 10:31 am 
Offline
Novice
Novice

Joined: Sun Feb 17, 2013 11:14 am
Posts: 98
What`s confusing me... What did your doctor or physio recommend for you to do?

So as a disclaimer... ask your doctor/physio about some proper excercises and take my ideas to them, if they are appropiate for you and your situation, before you start something yourself... don`t hurry and listen to your body...

For really light work, I would think about some simple bodyweight-excercises like some planks (or variations, for example on your arms and knees), "bird-dogs" oder back-extensions. I think, Lyle McDonald wrote a good article on variations of the back-extensions here:
http://www.bodyrecomposition.com/training/back-extension-technique.html

Bird Dog:
http://www.exrx.net/WeightExercises/ErectorSpinae/BWBirdDog.html

Front Plank:
http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html

Side Plank (easier bent-knee version):
http://www.exrx.net/WeightExercises/Obliques/BWBentKneeSidePlank.html


Top
 Profile  
 
PostPosted: Thu Aug 21, 2014 6:00 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
My doctor and physio have given me a couple of exercises but they are more for mobility at the moment.

I was more thinking ahead, when I am fully mobile again what I can do to strengthen the back muscles to prevent further injury. But I have to be careful not to go over the top as it will just inflame the old injury. :con:

Ok those exercises look helpful I'll try them out when i am able to do so.

Sorry for the confusion, I am still waiting for the problem (prolapsed disc) to heal but was looking for exercises to do after this to prevent it from recurring.

Thanks, :salute:

Curt


Top
 Profile  
 
PostPosted: Fri Aug 22, 2014 9:15 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6415
Location: Halifax, NS
There's no direct connection between fat and back pain, but the excess weight makes a difference and lack of strength and mobility makes a difference. Becoming fitter will address both problems.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Fri Aug 22, 2014 9:40 am 
Offline
Novice
Novice

Joined: Sun Feb 17, 2013 11:14 am
Posts: 98
curt wrote:
My doctor and physio have given me a couple of exercises but they are more for mobility at the moment.
...
Sorry for the confusion, I am still waiting for the problem (prolapsed disc) to heal but was looking for exercises to do after this to prevent it from recurring.


No problem... I would be surprised, when your doctor and your physio won`t give some further suggestions for excercises, when you recover more and more and are able to do them...

Have patience and good luck to you!


Top
 Profile  
 
PostPosted: Fri Aug 22, 2014 2:18 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Ok, Thanks for answering my question :smile:


Top
 Profile  
 
PostPosted: Fri Sep 12, 2014 7:00 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
I have been trying some light deadlifts and have even increased the weight substantially and I am making awesome progress! I have been getting back into my normal workout routine now so feeling really great :cheers:
Thanks


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 9 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group