Please Scroll Down to See Forums Below williamrmjr
New member
anyone know how to incorporate a 5x5 training routine into my life with a disk herniation.most of the exercises should not be done with disk problems.i am looking to gain strength an size with very low impact to low back????
5x5 with disk problems
- Thread starter williamrmjr
- Start date
Chezzardnorr
New member
Hi !
Well, herniated disks aren`t really funny!
Don`t you know a physiotherapist/doctor (ostheopatic) or weightlifting-coach who has experience in this cases of back injuries?
I would recomend to search one who knows well about this!
So I just could tell you, what I would do if I we`re you:
First I would focus for 2-3 month on core strength. The rest of the body I would train light and on machines. Aim is to get the lower back and abdominals strong.
Second :
Include the basics back into your routine. Instead of incorperating back squats immediatily, I would choose front squats. Work on them hard 2-3 month. A deadlift variation I would also recommand, like Sumo DL or Rack Lifts. Depends on what DL's you could do with no harm.
Always start light ofcourse! Stretch your joints especially hams, gludes, quadriceps. Work your core hard.
Third:
If you think your're ready, start incorperating back squats and regular Deads. Start with Olympic Squats. Low bar Squats are ok if you can exercise them without trouble.
Well, not the holy grail, but that`s what I would do if I haven`t got any professional help.
Greetings,
C.
Well, herniated disks aren`t really funny!
Don`t you know a physiotherapist/doctor (ostheopatic) or weightlifting-coach who has experience in this cases of back injuries?
I would recomend to search one who knows well about this!
So I just could tell you, what I would do if I we`re you:
First I would focus for 2-3 month on core strength. The rest of the body I would train light and on machines. Aim is to get the lower back and abdominals strong.
Second :
Include the basics back into your routine. Instead of incorperating back squats immediatily, I would choose front squats. Work on them hard 2-3 month. A deadlift variation I would also recommand, like Sumo DL or Rack Lifts. Depends on what DL's you could do with no harm.
Always start light ofcourse! Stretch your joints especially hams, gludes, quadriceps. Work your core hard.
Third:
If you think your're ready, start incorperating back squats and regular Deads. Start with Olympic Squats. Low bar Squats are ok if you can exercise them without trouble.
Well, not the holy grail, but that`s what I would do if I haven`t got any professional help.
Greetings,
C.
Hey, good luck with that. Let us know how it goes. I currently have a herniated disk which needs treatment/surgery. I can't do anything with my back or legs, but I recently started hitting upper body just to get bak into the gym.
Before I was laid out totally, I would do bench supported rows with Dumbells for back. No bent rows or deadlifts. I did however do squats, which may or may not have made things worse. I don't know. It didn't feel painful at the time. The bent rows and deadlifts did. Good luck.
Before I was laid out totally, I would do bench supported rows with Dumbells for back. No bent rows or deadlifts. I did however do squats, which may or may not have made things worse. I don't know. It didn't feel painful at the time. The bent rows and deadlifts did. Good luck.
cryptosporidium
New member
its been 4 years since my spinal injury and im finally starting to get legs/lower back into my routine again. in fact, yesterday was the first time ive trained those muscle groups with any vigor and im surprised i can walk today (goin down stairs is another story!) 
im probably going to talk to a physio in order to better understand which movements/angles will be the best ones to focus on intially. its already obvious which movements to avoid, but its better to nail them all down as best you can and only then, begin to test the waters.
last month i did some cable rows without putting any thought into it and lemme tell ya, i regretted it afterwards because i was laid out for 2 days. i realized i need chest support for rows now, it just didnt occur to me.
with disk and nerve damage, its paramount that we train smart. if theres ever a time to miss something, its definitely not when the spine is involved.
im probably going to talk to a physio in order to better understand which movements/angles will be the best ones to focus on intially. its already obvious which movements to avoid, but its better to nail them all down as best you can and only then, begin to test the waters.
last month i did some cable rows without putting any thought into it and lemme tell ya, i regretted it afterwards because i was laid out for 2 days. i realized i need chest support for rows now, it just didnt occur to me.
with disk and nerve damage, its paramount that we train smart. if theres ever a time to miss something, its definitely not when the spine is involved.
williamrmjr
New member
thanks for the replies,much appriciated!!
R
rahl
Guest
3 years since I had 2 bulging discs in my back. I just this month started training legs again. I'm starting to do squats now but light. No deadlifts at all. I have found that chest support is the key also. I do t-bars instead of bent over rows and I'm having good success with them. Concentrate on strengthening your core. I would spend 20 mins of your workout on your core. I also stretch every day whether I'm lifting or not. I also find it helpful to spend 10 mins on an elliptical before I lift. It really gets the blood flowing into the low back and actually makes it feel better. Of course, listen to your body. If your back is hurting don't start doing situps that day. Keep it loose and be careful with it. I like to ice mine at night after lifting too for about 20 mins. Keeps any swelling down.
I'm trying a variation of the 5x5 myself and that's why I put the squats back in. I'm doing weighted chins as my "compound" movement for back. The chest portion doesn't bother me at all. Squats are bothering me a little but I'm keeping them light to get them incorporated. It's an experiment at this point. I'm doing them on a smith to help.
Best of luck to you. Know you're not alone...a whole lot of people deal with this one and you can too!
I'm trying a variation of the 5x5 myself and that's why I put the squats back in. I'm doing weighted chins as my "compound" movement for back. The chest portion doesn't bother me at all. Squats are bothering me a little but I'm keeping them light to get them incorporated. It's an experiment at this point. I'm doing them on a smith to help.
Best of luck to you. Know you're not alone...a whole lot of people deal with this one and you can too!
Similar threads
