Back Injury Rehabilitation

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curt
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Back Injury Rehabilitation

Post by curt » Mon Aug 11, 2014 10:47 pm

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

Rucifer
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Re: Back Injury Rehabilitation

Post by Rucifer » Tue Aug 19, 2014 6:31 am

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.

curt
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Re: Back Injury Rehabilitation

Post by curt » Wed Aug 20, 2014 1:13 am

Ok i'll try some light deadlifts for now, shouldn't aggravate it too much.
Thanks

Crow
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Re: Back Injury Rehabilitation

Post by Crow » Thu Aug 21, 2014 10:31 am

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

curt
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Re: Back Injury Rehabilitation

Post by curt » Thu Aug 21, 2014 6:00 pm

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

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stuward
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Re: Back Injury Rehabilitation

Post by stuward » Fri Aug 22, 2014 9:15 am

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
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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
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Thanks TimD

Crow
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Re: Back Injury Rehabilitation

Post by Crow » Fri Aug 22, 2014 9:40 am

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!

curt
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Re: Back Injury Rehabilitation

Post by curt » Fri Aug 22, 2014 2:18 pm

Ok, Thanks for answering my question :smile:

curt
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Re: Back Injury Rehabilitation

Post by curt » Fri Sep 12, 2014 7:00 pm

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

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