Herniated disc

[Slyder190]

I just got over a hernaited disc, the last one at the bottom of the soine betweenL5 and S1. The doc said stay away from squats and deads. I have been doing heavy leg prsses in place of squats. I want to try a strength training routine but don't want to aggrivate my disc and miss 4 weeks again..I could get under a squat bar, but not sure about deads. What can I do? Can I apply any methods to different exercises to help build up my strength? I'm not being a pussy, but I keep thinkin, yeah I could just go and try doin deads and squats ( not a big fear of squats as compared to deads for some reason), but even if form is good, and I aggrivate my disc, missing any more time I think I'd go insane, not even worried about being in pain or dr. visits, just don't wanna miss any more tiome for any reason.

 

[GR8SCOT]

while im not a fan of being a link jockey, heres some pages that might be worth a read.

I had hoped to find some info about squating using a squat belt or something like that but i came up short. Its a long shot but would things like dumbell lunges be any good ??

Im curious to see if anyone else can come up with somethign purely as my best mate has a similar problem and his chiro just said 'give up squats' which isnt a solution.

http://www.testosterone.net/articles/189pelv2.html

http://www.testosterone.net/html/body_108back.html

 

[b fold the truth]

Ok...suggestions:

1) Go to the training board and read my post about Injuries.

2) Remember that an injury is not something that you have to avoid training...it should be a focal point of your training.

3) If you do not train your injury...it will NOT get better. You must strengthen it intelligently.

4) Why not do light squats with 25% of your 1RM for easy sets of 5...say 5 sets on your first week, then 6, 7, 8, 9, 10. Just a thought...but going light on exercises that stress your injuries may actually strengthen them.

5) Deadlifts...do the same thing. Take 25% of your 1RM and do some very light and low intensity training for your lower back. As you build up confidence...you will know how your body will feel.

6) Do some goodmornings and reverse hypers on a regular basis to help strengthen your injury...light and with rehab in mind.

7) Train your hamstrings. Don't forget to stretch them a lot too. The flexibility in your back side muscles (neck to calf) will play an important role in many back problems.

8) Train your abs like they are going out of style. I mean train them like they are "Hammer Pants" in the year 2002 and you have 20 pair. Train them from all directions and in full range motions.

9) Relax your mind and think of it this way...this is a time for you to really put your focus on your bench press, shoulders, lats, calves, and arms. Keep it all in a positive mental attitude.

10) Do some walking and light sled dragging. Both of these are low impact and can be very good for your injury.

Hope this helped...

B True

 

[bigokie]

I've been through the same thing.
For me, leg presses hurt more than squats. I started the Westside routine not long after coming back and have had no problems. Box squatting seems to keep the stress off the lower back to some point. I would not do deads or any full range pulls for a little while, as these put the back in a bad position. If you are real worried about it, focus on your bench for the next six months and then start doing the lower body stuff again. One thing is for sure, no matter what you do be sure to do lots of ab work. Try to really push up the ab work weight and volume.