Exercises with a back injury...

[Firecracker]

Hello all:

My best friend finally decided to get into the gym and get back in shape! About a year ago she was involved in a car accident and hurt her back. She said her back is getting better and still wants to train.

My question is, I know there are A LOT of exercises she can do so she won't re-injure her back, but which exercises do you think she should she stay away from?

Any suggestions on how she should begin?

Thanks in advance!

 

[hawaii50]

i'm in the same boat! i was hit last year.. and it totally messed up my lower back and such. I say just do the normal stuff: Pulldowns, Rows, extensions, and deads... just work her way up... she'll know when its too much.. and LOTS of rest, and if needed, chiropractor visits..

 

[Tom Treutlein]

She can do everything. Just start off very light. Work on form, and don't let her progress until it's perfect. There are countless powerlifters, olympic lifters and athletes who have suffered injuried and came back to set records. No, I can't name them offhand, but I know this from the other members of the board. I'm sure they'll say the same.

Be careful, train correctly, and progress as you would if you had no injury.

 

[blut wump]

I agree with hawaii50 and tom treutlein. I spent two years with back distress and getting back to the gym has been my salvation. I'd recommend working hard to strengthen the core which means the whole abs areas and the lower back and the hamstrings. Do plenty of stretching after any workout for the forseeable future and ensure adequate warmups and keep part of the mind on the back during any exercise.

"Core Performance" by Mark Verstegen is worth a read and you could invest in a Swiss Ball. They can make an excellent seat while working at the computer to keep you upright and there are lots of solid core-strengthening exercises you can do on it.

I wouldn't really say to stay away from any of the exercises she feels flexible enough for and capable of doing. Just be careful. I'd also recommend not using a belt. Stay light enough not to need it and let the body's own belt take the strain and get stronger.

 

[Firecracker]

Thanks All! I super appreciate your input!

 

[Griz1]

It depends entirely on the type of injury.

Any advice without taking this into consideration is IMHO just plain dangerous.

There are plenty of generalities that can cover this thing, but with a back injury the risk of potential further injury is too great to be spouting off about them without firstly finding out what is wrong exactly with her back.

I've been working on stregthening my back for over 3 years now. There are STILL exersises I can not do without spending the next week in constant pain. My back is much MUCH stronger, I have considerable core strength, but if I was to attempt one set of good mornings, or heavy deads I'd be spending a week with a small knife in my back (read PAIN). I have tried both these excersises every way from sunday with strict and proper form (even with a physiotherapist right beside me). However, I must concede that both my chiropractor, and doctor were both correct in tellin me NOT to attempt these excersises. Now I don't (unfortuneately).

I would suggest ignoring all the advice on this board and going to a good licences physiotherapist who understands her injury and then working with her towards maximum capabilities in the gym.