Strained lumbar

[Twin Oaks]

I have a repeated injury of a strained lower back. The first time I did it I was lifting weights 8 years ago. Last Friday I did it at work. I am positive that it's because I haven't been going to the gym regularly for the last year and have let myself 'fall apart' as it were. As this is inspiration to get back in there regularly, can somebody give me some good exercises to rehabilitate and gently exercise my lower back? And what exercises should I stay away from. I know squats, lunges and standing calf presses are out, which sucks because calf presss are one of my favourites.

 

[foobar]

Roman Chair. Definately no deadlifts. Start light with higher reps. You'll be sore like you shoveled snow. Add weight as your back becomes accustomed to the strain. Don't neglect your abs either. a lot of lumbar injuries are due to a bad pelvic tilt which gives you kind of a sway back.

I'm no doctor but have been nursing the same injury for 15 years. My $ .02...

 

[JarheadChiro]

http://test.life.edu/spinalhygiene/

 

[guest username]

Don't mess with your back. If you're in that much pain, see your doc and ask for a physical therapy referral. It's best to leave it to the professionals to get your back back in shape. (pun not intended)

 

[studlife22]

you should get an mri and see if there isnt a possible bulging disc or anything. In the meantime, work your abs in anyway you can that doesnt hurt. Then lay on your stomach and with say 5-10 dumbells in each hand, slowly alternate raising right arm lefft leg, then left arm right leg. Try to do 3 sets of 8. Then if you can, try to do 2 sets of 4 of both arms and legs at the same time. It will feel awkward at first but eventually it does help.