Lower Back Issues

[genetic freak]

I have come to the conclusion that deadlifts are not possible any more. I have been nursing a lower back injury for about 2 years. The disk in the L4 vertibrate slips and pinches a nerve. I am sitting here in a fair amount of pain right now. What exercise can I do besides hyperextensions that will increase the strength of my lower back. I just can't stand going to the f'in chairopractor any more getting zapped for 20 minutes a day.

 

[musketeer]

Do U swim and do pilates regularly?

 

[NorgePrecision]

Deep squats have a decent effect on lower back. Bent rows and good mornings are great too, but I suspect GM's would give you the same problem. Seriously, try getting a good massage and aroma therapy from a trained specialist. I normally crack my back quite a bit throughout the day. This lady that gave me a massage told me some of the aroma combined with the massage would set my vertebrae into place. I didn't believe her and just let her do her thing. Throughout that day and night my back would not pop once. The next day everything just felt like it went right into place. It's worth a try at least.

 

[KillahBee]

I am training with an extruding disc right now. some of the exercises I do:

- hyperextensions (using the machine and the physioball)
- reverse hypers on the physioball
- Seated rows

Those are what I do on back day right now (also do lat pulldowns). But the most important things that I do are stretches, core strengthening work and cardio. THe stretches are kind of tough to describe without visual aid, but a lot of hammy stretches and glute stretches. For corew work I do things like pillar bridges (front and side), pelvic tilts, medicine ball lunges, ab work, physioball movements.

Thanks to my injury I am beginning to realize that you can strengthen your core effectively without weights. You don't go out and squat 300 to strengthen your back, you go out and strengthen your back so you can squat 300.

 

[blut wump]

I did pretty much what KB describes until I got back to a stage where I could squat and deadlift again. I've also found goodmornings to help a lot and you may get benefit from pull-throughs. The important thing is always to let your back be the judge of what is too much and ensure that every session ends with lots of stretching. Sometimes I find I need to do some DIY chiropractic during a lifting session after warming up.

 

[KillahBee]

DEFINITELY listen to your body as blut said. most important thing.

Massage / PT may help too, depending on what residual effects you are having from the disc issue. My disc has caused some major muscle spasms in my left glute, where I feel most of my discomfort. So I got to the PT and she does some manual work on it.

 

[genetic freak]

Went to the Chairo. yesterday. Could hardly walk by midday. It turned out to be a pelvic injury. From what I remember from his explaination, under the base of the spine there is a large bone that inserts into the pelvis. It seems that I damaged the structure that supports the bone and now it has shifted. It is pretty obvious because there is something sticking out of my back just above my ass cheek. Pain is a bit better today (by that I mean I can sit without a screaming) Hopefully this thing will sort itself out soon, I hate being unable to do my normal thing. Thanks for all the ideas! Have a great new year also!!!!