Starting NROL4W with back injury... need help

[zenilla]

I have a couple of bulged lumbar disks, went to Physical Therapy for it and I'm 80% better and cleared for exercising. However, squats and deadlifts are not really recommended for injuries such as mine and I don't want to aggravate it.

My question is, how can I modify the workouts to be safe for me and still be effective?

For example:

Stage 1 Workout A:

- Squats: can I replace this with wall squats such as these: http://acl-recovery.com/wp-content/u...llsquatjpg.jpg

- Push ups: I can't do these. I don't have enough upper body strength. How can I get started?


Stage 1 Workout B:

Deadlifts: My therapist told me to avoid these. Is there any substitute? Leg press machine perhaps?

Thank you

[LisaS]

we have some experienced folks who can give you better advice on the squats and deadlifts and what if any substitutions are needed based on bulging disks.

for pushups - you want to use one of the variations from the book that still requires you to have a straight body (not knee pushups). Some use hands on a counter or hands on a bench. Many have had good luck setting up the bar on a squat rack (or using the smith machine) and then lowering what peg it is set on to increase the difficulty as one gets stronger.

[Lisa~]

For squats, substitute single-leg squats to a bench.

For deads, substitute flat-back cable pull-throughs.

For push-ups, what LisaS said.

HELP: I am at the gym, so I don't have my links. If anybody else has good links to these movements, please post them. For pistols there's that beastskills tutorial. Not sure which pull-through link is good.

[DanceDiva]

Lisa~ I don't know if these are as good as you had in mind, but I thought I'd try since I've gotten such useful info from the links you've provided.

The Pistol

Pull Throughs

Tracey

[Lisa~]

Those are good links! Thanks! That's the pistol link I was thinking of. To the OP, use whichever variation you are capable of doing.

For the pull-throughs, use the first two pictures. You want a glute/ham emphasis, so bent knees, flat or arched back (actually neutral lumbar spine position). Make these as heavy as you can without changing your spine when you pull. You should feel them directly in your glutes. I like the way he finishes forward at the top of the movement. Push your hips forward and squeeze your glutes on every rep.

[FilleFrancaise]

Hi Zinilla,
I had a back operation in 1997 for herniated discs. My doctors and physical therapists all told me that I should never do weighted back exercises. After several years avoiding doing exercises that "might" hurt my back, I started doing regular squats, deadlifts, etc. Honestly, I have never had a stronger, healthier back. I do take certain precautions; a support belt (yup, a big brown leather belt), a board under my heels with squats, and some good common sense.

In the beginning, try doing squats on the Smith Machine to avoid twisting your back. Try doing deadlifts in the sumo style. Go slow.

If you can believe it, I'm still leary about doing back extensions. I have it in my mind that these are bad for the back. Why? A doctor probably told me that once.

Developing my core strength, I believe, was also a key factor in my overall back health. I have read the chapter in NROL4W about Core work carefully. In my experience, core work has really helped my back.

I am now doing squats with 60-80 kilos (132-176 lbs.) for 6-8 reps. and likewise on the deadlifts. PLEASE, don't read that it's necessary to lift heavy! It is important to work your back! This has taken me years, but again, my back is healthier for it.

As for push-ups, well they take time, but you can do them!

Talk to a professional who is "pro-sports" about your workouts. Listen to your body.

Best to you, FilleFrancaise

[LisaS]

Originally Posted by FilleFrancaise

In the beginning, try doing squats on the Smith Machine to avoid twisting your back.

I think most here would disagree about using a Smith for squats. Better to just do bodyweight squats and work up in weight with good form I think.

[FilleFrancaise]

Oh? LisaS, why do you recommend to avoid the Smith in order to learn squats? I understand why one wouldn't use the machine regularly to do them, but to learn? It did help me get used to the weight.
I bow to your experience...

FilleFrancaise

[missjane]

This thread talks about the Smith in detail and provides a bunch of links, too:

Squats question... please help

[FilleFrancaise]

Thanks MissJane!
Very interesting thread. Luckily, I don't do Smith machine squats, but I did learn on it.

Oh well, live and learn. I will never recommend anything to anyone ever again, LOL!
Fille

[Lisa~]

I <3 Jane.