lets help cubanito with some lower back rehab advice

[IrishPower]

Cubanito,

Starting new thread so people dont have to read 50 messages to contribute.....

I am trying to remember back to when I blew my back and to remember what i did. I remember the worst was i couldnt squat crap because one of the nerves was touched by disc fragments and i had lost most of the power in the left leg.

I think they had a rev. hyper at a gym i used occasionally. if i had it to do all over again, i would do rev. hypers every day. you can vary the exercise enormously with bands, how far you swing, whether you pause at bottom, rep range etc.....

if you dont have a rev. hyper, you can use a normal hyper machine too. you can also take a plate and put it behind your head on a hyper machine or standing... sort of a really light good morning.....

also... try a band under you feet and around your neck... another good back exercise for pump

hmmmm...... i was so scared after i blew my back that i wore my belt on everything. Big Mistake! i dont use a belt on anything anymore except speed squats (loose) and my 1RM on heavy day. I try and hit triples on max effort day with no belt.
i definitely dont use it on curls, lat pulls, shrugs, rows, bench any more. dont use a belt on these things. if doing the exercises hurts your lower back, lighten up on the exercises until it doesnt hurt anymore.

oh... another thing i quit doing was arching my back on benching. that really, really used to hose my back up. as louie once said, archers are gimmick lifters and dont last too long in the sport, at least not the 3 lift aspect of it. build up enough muscular size so you dont have to arch.

i would lay off the 3rep 1rep max effort exercises for awhile.

oh yeah... tons of abs

fun ab exercises i have found:

wide leg situps (put your feet under power rack)... these nail the hips and lower abs

situps on a bench with bands around your head

rope crunches on a lat pull machine


anyway... good luck.

i should do a video with some of these exercises and post it. hmm.. hopefully i can remember to buy a new tape tomorrow.


/irish

 

[Cubanito17]

Thanks ALOT Irish. I was gonna do somethin like this but with IRBD's thread didn't wanna put another one up, but this is stil great and I appreciate you doing this. Anyone else out there that has had back problems or know what helps, feel free to post on here. I know that other thread was getting a lil long but I check it everyday and right down whatever I think makes sense, of course I stil keep updates on there.

I see I have to work ABS alot more and that should help recoup my low back b/c of the movement.

 

[ray_ivory]

Look for an ART (active release provider) in your area.Usually they are chiropracters though and they will fix you with ART

 

[GRIMMER]

I already mentioned this to him but he can still work on things like hips ,calves, and abs to keep the little things up to par or even ahead of his game so when he comes back he can pjrogress that much faster.

 

[b fold the truth]

What to add? Sled dragging. Drag a sled with the "between the legs" position. It is a killer and will help with your dead and gm too. Strengthen your lower back like it is the weakest part on your body...try some light zearchers, rev hypers, and tons of glute/hip/and ham work.

Stretching of the entire body can really help with the lower back too. Everything from head to toe...

B True

 

[Cubanito17]

ray_ivory can you expand a lil more on that i don't quite get it.

GRIMM i know what you told me about after the orthopedic I'll try some movements see how I feel doin them.

B FOLD I don't have a sled, but i'm thinkin I gotta go shoppin soon for bands and a sled so I'll see how it works. Actually my back is there with the weakest part of my body but really the #1 are my abs.

everything from head to toe...... so how do I strengthen my......LOL j/k I know what to do for that one(goin to the ol ladys house)

 

[b fold the truth]

A buddy of mine couldn't find a cheap sled...so he took an old tire and put a hole and a hook through it, tied a rope through the hook and to his belt. It works fine...well...it is a start.

B True

 

[Cubanito17]

OH SHIT that's a good idea and it's ghetto so I'm gonna have to try it. Not sure where I'm gonna find an ol tire but aigh.

 

[Cubanito17]

OK went to the ortho today and he said "it looks like you pulled a muscle, nothing too serious you can stil do your regular workouts and I'm gonna give you a prescription for motrin 800mg".

So what I'm gonna do is go back to doing legs next week and work low back with high rep and low weight for about a month and then go up slowly and see how it feels. I'll do DE squats with like 40%,43%,46%50%, then go up the next month to 50%,53,etc and same for DL's to get the feel of it again.

 

[b fold the truth]

Heck yeah man!!!!! That is what I like to hear!!!!!

B True