Gone through Ultimate Back Fitness and Performance, what to do now??

[the_gift]

Hey guys.. I listened to your previous tips and ordered the ultimate back fitness and performance book by Stu. Mcgill. The book was quite educative.. I haven't read every letter to the tee but i've skimmed through it and have grasped the basic ideas..

Now that i'm done with it.. im not really sure how to approach his methods.. should I stop what i'm doing.. (my current workout routine that is in someways working around my herniated l4-l5 disc) and begin his 5 steps?? I'm not really sure how to follow it and for how long..?

[umass]

A few suggestions:
1. now that you've read it once start again and take notes, I've read the book probably 3 times and took notes and I still refer back to it.
2. The 1st 2 stages include grooving proper motor patterns and improving spinal stability, these should be your focus.
3. Most importantly, there is no predetermined time period. It's about progressing while staying asymtomatic, and pain free. Also consult with your PT about your plans.

On a personal note, I'm also progressing back from an L4-5 herniation. Now by no means should my results and yours be the same every injury is different, but I hurt myself in August 06 and the first 3 1/2 months were pure rehab, after that I introduced some light lifting with many restrictions. That lasted about 6 weeks, my current plan is in my log and I'm still not going heavy in exercises that stress the low back, but I'm reintroducing squat and DL patterns with light weight relative to my maxes. Again I do not recommend my plan for you and would stress that while internet advice helps there is no substitute for hands on help, in other words stay in contact with your PT.
-Ned

[umass]

I should add that if you don't have Magnificent Mobility it's a must have. Some of the stuff should appear familiar from Stuart McGill's book, but what Cressey and Robertson do is intergrate the exercises in a way that you can directly use.

[Lisa~]

You might find this article interesting:

Conquering Enemies of the Spine

[the_gift]

thanks for the replies.. article seems good.. great tips.. especially with the elongated sitting..

I'm just not sure what to do with his concepts.. I really don't know what to do.. because I'm past stage 1-2 where I do indeed have mobility.. but have pain when bending.. lifting off the floor, uphill walking, long walking, sitting etc..

[David.W]

Originally Posted by the_gift

thanks for the replies.. article seems good.. great tips.. especially with the elongated sitting..

I'm just not sure what to do with his concepts.. I really don't know what to do.. because I'm past stage 1-2 where I do indeed have mobility.. but have pain when bending.. lifting off the floor, uphill walking, long walking, sitting etc..

Thank God you posted this. I bought this book almost a years ago, and I cant move on either.

[umass]

If you're still in pain, then you need to be working directly with a physical Therapist. I didn't realize you were still in pain, if the PT you were working with discharged you while still in pain it may be worth it to shop around and find someone else. Also I know this sounds like a broken record, but get magnificent mobility. My warm up and rehab/prehab routine if based directly on this and as someone who has also had a herniated disk I can say that I really believe this helped make me pain free.
Also if you are still in pain you are not past stage 1-2, when you bend are you bending at the hips (hip hinge) or the low back (not good)?