Injuries and RehabTell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.
I have a back injury and would like to get the speedy recovery, I am currently doing weights, cardio and core exercises. The only problem is I am unsure how to put it all together in a weekly basis, I have the time and am commited, just not much knowledge on the road to recovery in terms of putting a program together. please can I get some help with this, I have access to a swimming pool at the gym, but unsure on what intensity, how long should I do my cardio work for and how many times a week I should do cardio work? any help is most grateful to get me started.
History:
My X-ray results for my chronic back pain show:
April 2006: Plain X-ray spine –LUMBAR SPINE – The lumbar vertrbral bodies are intact and in normal alignment. There is moderate narrowing of the L5/S1 disc height. The remainder of the disc heights are within normal limits. The sacro iliac joints appear normal.
Also in April 2004 the X-ray on my thoracolumbar spine showed there to be a well defined sclerotic bone fragment seen adjacent to the superior endplate of T 12 vertebral body anteriorly. This has the appearance of an old injury and is unlikely to be of clinical significance. No other significant abnormality.
Make sure you have normal range of motion and strength of your hips as limitations there will influence back function.
Reestablish core function. Stabilization exercises before dynamic strengthening. Strength-endurance is more important than absolute strength.
As far as frequency, intensity, time, and type of exercise. That depends on your current status and goals. There's an infinite amount of info on this forum and the net to address any specific questions you may have.
Manythanx Bill..........I am just gonna write here and pop questions inbetween, if you can answer them I would be most grateful, you may change this post title to back problems if you like, my main goal now is to get rid of the tightness in my back, so I gather if I mobalize the hips, my lower back should be better? how can I go about having the normal range of motion and strength of your hips, are there any tests?
My body is otherwise in pretty good condition, I am doing weight-training 3 times a week, by a program called maximum growth (isatori), and open to other workout suggestions? I tend to be doing cardio warm-ups before the weights and leave the stretching (static) for afterwards, usually after I shower, or after my evening shower, as I workout in the mornings. not sure yet whether static stretching should be immediate after workout or can be done some hours later in the day?
In addition, will working out in the morning or evening make a difference to me? I am still yet to try any dynamic work pre-workout, but I do intend to get magnificent mobality to get started if that is the wat to go?
I also try to get cardio done 3 times a week in all, I am keeping it light walking steady sate pace due to injury recovery, if you can agree, what i'm doing is keeping my heart rate less then 65% THR and 120-130 heart beats per minute, so I I was to use a treadmill on a cardi-only day I would stick it on 3.5 mph speed and incline level 4(3%) for around 50minutes, I also understand that doing up to 30 minutes after weight-training maybe beneficial, so I might try that instead? aswell the treadmilll i'll do front stroke swimming at least once a week.
With Core workouts, I will do a abs specific session for 40 minutes, followed by other core stuff like back extensions and few others i've taken from a book by Mark verstagen called Core elements, I think I may also now start incorperate a few of those before and after all my workouts but yet to figure out what ones would work out the best, and if it is good to do and not put me in injury condition again?
so as you gather I'm seeking help big time, I listened to the fitcamp show and something was mentioned about you coming out with a new dvd/book, is there anything you sell that may help me?
last but not least, I eat clean, and feel my nutrition is excellent.
please feel free to answer in your own time, I look forwrd to hearing from you.
sorry Bill, I may of wrote too much in one bulk, I can split it if I can get any sort of responce to make things easier.
I am going to consult with a MD/orthopedist/physio to identify any contraindication they may suggest.
I need to get a strategy in place to what's best to get me started, here is brief examination of what you proposed with a instructors view on it, I would like to show this plan to the MD/orthopedist/physio.
Re-establish core function – core activation/isoloation exercises – “hollowing”
Core stabilization – core muscles in multiple planes
Core strengthening –integration of core and abdominals with more dynamic movements
“Think I need to make sure I have normal range of motion and strength of my hips as limitations there will influence back function?” – Yes, as long as mobility of the lumbopelvic region does not compromise L5/S1 joint.
“Strength-endurance is more important than absolute strength” – yes, strength may increase the risk of injury too.
what do you think, what else maybe I should ask about and what should i expect?
hope you can help me on this journey to get me recovered and back in business.....
Hi Symbolic, I notice our posts to Bill our similar, I hope you dont mind me jumping on board. Im looking for a workout that will be easier on my back as well, check these out...
David, You just posted two excellent programs. You've tapped into two of the best in the industry, Stuart McGill and Alwyn Cosgrove. I think those two programs are right on track for you and for Symbolic.
Bill Hartman suggested stabilization, then dynamic movement, then strength-endurance. These programs meet those recommendations. I would agree with Symbolic that the purchase of Magnificent Mobility is also a good idea. And in addition, if you want more information, but McGill's Back Performance book. These are great resources and worth their cost.
Symbolic, I think your current ab routine is a bit long. If you do something like the programs David has posted, you will work stabilization first then the whole program will challenge your core during the workout itself, rather than trying to isolate portions of your core.
Cardio before your workout wouldn't be necessary or even desireable. Use the stabilization program as a warmup and then add any specific warmup for any challenging lift as needed. And if you read Stuart McGill's material (or Mike Robertson's or Bill Hartman's, who base much of their work on his), you'll discover that "hollowing" isn't what you want to do. It's more about bracing.
You asked about workout out in the mornings or evenings. The research I'm aware of suggests that for the first hour or so after rising your spinal discs are at their most vunerable. But if you are up for more than an hour before you begin, then a morning workout can still be a great choice. I lift in the mornings, but by the time I get up, eat, get to the gym, more than an hour has passed and after a good mobility warmup I'm good to go. Workout when it best fits your schedule and when you will be the most consistent.
You are asking the right people and getting some great information.
David, You just posted two excellent programs. You've tapped into two of the best in the industry, Stuart McGill and Alwyn Cosgrove. I think those two programs are right on track for you and for Symbolic.
Bill Hartman suggested stabilization, then dynamic movement, then strength-endurance. These programs meet those recommendations. I would agree with Symbolic that the purchase of Magnificent Mobility is also a good idea. And in addition, if you want more information, but McGill's Back Performance book. These are great resources and worth their cost.
Symbolic, I think your current ab routine is a bit long. If you do something like the programs David has posted, you will work stabilization first then the whole program will challenge your core during the workout itself, rather than trying to isolate portions of your core.
Cardio before your workout wouldn't be necessary or even desireable. Use the stabilization program as a warmup and then add any specific warmup for any challenging lift as needed. And if you read Stuart McGill's material (or Mike Robertson's or Bill Hartman's, who base much of their work on his), you'll discover that "hollowing" isn't what you want to do. It's more about bracing.
You asked about workout out in the mornings or evenings. The research I'm aware of suggests that for the first hour or so after rising your spinal discs are at their most vunerable. But if you are up for more than an hour before you begin, then a morning workout can still be a great choice. I lift in the mornings, but by the time I get up, eat, get to the gym, more than an hour has passed and after a good mobility warmup I'm good to go. Workout when it best fits your schedule and when you will be the most consistent.
You are asking the right people and getting some great information.
Lisa
A-ha then im heading in the right direction. Thanks for the re-assurance, I feel more motivated.
i've been on holiday, so sorry for the late reply, thanx for that everyone, I'll look into those programs, looks promising, just wondering how I would fit cardio in with that, are you suggesting that i should do the bodyweight stuff instead of weights, I was seing great results on my current program, doesany of those guys you tapped into do specific weight-lifting plans that's friendly with the back?
Awsome posts guys,
Nice one!
Injury Recovery workout
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