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Back Injury Rehabilitation

Posted: Mon Aug 11, 2014 10:47 pm
by curt
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

Re: Back Injury Rehabilitation

Posted: Tue Aug 19, 2014 6:31 am
by Rucifer
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

Posted: Wed Aug 20, 2014 1:13 am
by curt
Ok i'll try some light deadlifts for now, shouldn't aggravate it too much.
Thanks

Re: Back Injury Rehabilitation

Posted: Thu Aug 21, 2014 10:31 am
by Crow
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

Re: Back Injury Rehabilitation

Posted: Thu Aug 21, 2014 6:00 pm
by curt
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

Re: Back Injury Rehabilitation

Posted: Fri Aug 22, 2014 9:15 am
by stuward
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

Posted: Fri Aug 22, 2014 9:40 am
by Crow
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!

Re: Back Injury Rehabilitation

Posted: Fri Aug 22, 2014 2:18 pm
by curt
Ok, Thanks for answering my question :smile:

Re: Back Injury Rehabilitation

Posted: Fri Sep 12, 2014 7:00 pm
by curt
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