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
Back Injury Rehabilitation
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Re: Back Injury Rehabilitation
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.
Re: Back Injury Rehabilitation
Ok i'll try some light deadlifts for now, shouldn't aggravate it too much.
Thanks
Thanks
Re: Back Injury Rehabilitation
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/traini ... nique.html
Bird Dog:
http://www.exrx.net/WeightExercises/Ere ... rdDog.html
Front Plank:
http://www.exrx.net/WeightExercises/Rec ... Plank.html
Side Plank (easier bent-knee version):
http://www.exrx.net/WeightExercises/Obl ... Plank.html
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/traini ... nique.html
Bird Dog:
http://www.exrx.net/WeightExercises/Ere ... rdDog.html
Front Plank:
http://www.exrx.net/WeightExercises/Rec ... Plank.html
Side Plank (easier bent-knee version):
http://www.exrx.net/WeightExercises/Obl ... Plank.html
Re: Back Injury Rehabilitation
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.
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,
Curt
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.

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,

Curt
Re: Back Injury Rehabilitation
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.
Re: Back Injury Rehabilitation
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...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.
Have patience and good luck to you!
Re: Back Injury Rehabilitation
Ok, Thanks for answering my question 

Re: Back Injury Rehabilitation
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
Thanks

Thanks