I have an l4-l5 herniated disc.. and at the moment because it's one year after the injury begun.. I am able to workout.. but I cant to standing curls, deadlifts, standing rows, barbell squats etc.. I'm working around the injury...
I'm wondering if someone can give me a proper core routine to do before or after each workout to mask the pain and help me live a pain free life...
I wish it were that easy!!
What you really need is to see a qualified professional (physical therapist or trainer) to work with you in person. Evaluating your technique over the internet to determine what is weak and what is tight and what is causing your pain with those movements is just not possible.
A decent assessment would be best in your case (like already stated):
A few tips to help:
-Low back pain can be eased by working the pelvic/hip area in all ranges of motion.
-Increase core exercises . Sorry, I can't just throw exercises at you to do because I do not know the extent of your predicament.
- The exercises that you currently work with can be "regressed" and broken into different movements to ease pain and strengthen weakened muscles.
Goodluck to you
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
I wish it were that easy!!
What you really need is to see a qualified professional (physical therapist or trainer) to work with you in person. Evaluating your technique over the internet to determine what is weak and what is tight and what is causing your pain with those movements is just not possible.
Exactly, when I addressed this question in the injuries forum in this post, I told you the same thing, your physical therapist should still be able to work with you if you have back pain. Call your doctor and tell him you still have pain and want to see a PT, he will then prescribe/authorize PT sessions for you. Core strength doesn't just mask the pain, I had a very strong core when I hurt my back, but still felt pain, you need more treatment.
-Ned
To what extent did you do core development with physical therapy? If you haven't seen a physical therapist, start there and get back to me I herniated my L4-L5 almost 6 mm October 2004 and I do just about everything again- even snowboarding (first time post-accident was 3 weeks ago) There's so many exercises that can do you a word of good, but it's important for you to understand that you aren't "masking" the pain (that's what drugs are for), you need to fix the problems causing you the pain. How did you hurt yourself? How limited is your mobility? Sciatica? Many of the core exercises have many stages of progression. For example, you begin laying on your stomach with alternating arm lifts, leg lifts, then holds, then bilateral and contralateral lift and holds, then quadriped (hands and kness) woth the same movements, then bridging (elbows and toes) with the lifts... and that's just the beginning. you can also progress through side briges and various abdominal exercises with different degrees of coordination and strength necessary. If you gave us your current condition or an idea of what your PT has done with you, I could help you with what exercises would be next in progression, but oherwise it's useless to tell you a lot of exercises you can't perform/could potentially cause damage. So to answer yor question simply... it depends.
no sciatica... I have mobility right now.. but theres no way in hell i can do standing curls, barbell squats, barbell deadlifts, rows and exercises in that range at the moment... Most my pain comes after walking for a period of time.. haven't ran since the injury... and from sitting.. it hurts soo much when i sit..
this is what i'm doing right now:
Day 1:
Bench press
DB flyes
RB shoulder press
Rear Delt RB work
2 tricep moves
Day 2:
35lb plate front squats
hold plate in front lunges or leg curls superseted with ham curls
Inverted rows
incline bench rows
2 bicep moves
That is what i'm doing and working around the pain..
The thing is.. I have mobility.. it's not like i'm like I was post injury.. I went to the physical therapist a month ago and he was making me do exercises that were suitable for the beginning of my injury.. He told me to lye down and just tighten my abdominals bringing a region beside my hip bone inwards.. thats what he told me to do the first week... I'm not sure.. I just don't want to start from scratch again..
Go see a PT, preferably someone in a sports medicine group, they usually can get set you up with a trainer who is qualified.
I hurt my back last year (L5:S1) and I was out for several months. A year later I'm still cautious and know what I can and cannot do. This doesn't mean you'll never be able to do certain things again, you juse need to learn the alternatives or safer ways to do them.
Go see a PT, preferably someone in a sports medicine group, they usually can get set you up with a trainer who is qualified.
I hurt my back last year (L5:S1) and I was out for several months. A year later I'm still cautious and know what I can and cannot do. This doesn't mean you'll never be able to do certain things again, you juse need to learn the alternatives or safer ways to do them.
same thing but i have l4 l5 and s1 bad. constant pain that becomes unbearable after dead lifts and any cantalevered exercise. fix 4 me was based on coach boyle "no squat, deadlift or other back strength work.
much less pain now and i focus on these
back extensions lying on stomach
pank hip mobility
all ab bracing work less crunch flexion work i.e. m robertson
single leg supine bridges
deep lunges
load down the centerline of body etc...
yoga and hip mobility help but the real fix is avoiding the known agrivating movements, let inflamation subside along w pain
then return traing stayn clear of cantalevered heavy back intensve lifts
hope my personal experience helped. fwiw i just wiped out my bac again by rototilling my yard. two weeks of crooked spine and bad pain. i mean real gate altering pain.
Go see a PT, preferably someone in a sports medicine group, they usually can get set you up with a trainer who is qualified.
I hurt my back last year (L5:S1) and I was out for several months. A year later I'm still cautious and know what I can and cannot do. This doesn't mean you'll never be able to do certain things again, you juse need to learn the alternatives or safer ways to do them.
same thing but i have l4 l5 and s1 bad. constant pain that becomes unbearable after dead lifts and any cantalevered exercise. fix 4 me was based on coach boyle's ideas like "no squat, deadlift or other back heavy strength work." good morn, and cleans out also
much less pain resulted when i focused on these
back extensions lying on stomach
plank hip mobilit
more ab bracing work less crunch flexion work i.e. m robertson
single leg supine bridges
deep lunges
load down the centerline of body etc...
single lig work.
in my case hipjoints r healthy
yoga and hip mobility help but the real fix is avoiding the known agrivating movements, let inflamation subside along w pain
then return traing stayn clear of cantalevered heavy back intensve lifts
hope my personal experience helped. fwiw i just wiped out my bac again by rototilling my yard. two weeks of crooked spine and bad pain. i mean real gate altering pain.
Building core strength to mask lower back pain..?
I herniated my L4-L5 almost 6 mm October 2004 and I do just about everything again- even snowboarding (first time post-accident was 3 weeks ago) There's so many exercises that can do you a word of good, but it's important for you to understand that you aren't "masking" the pain (that's what drugs are for), you need to fix the problems causing you the pain. How did you hurt yourself? How limited is your mobility? Sciatica? Many of the core exercises have many stages of progression. For example, you begin laying on your stomach with alternating arm lifts, leg lifts, then holds, then bilateral and contralateral lift and holds, then quadriped (hands and kness) woth the same movements, then bridging (elbows and toes) with the lifts... and that's just the beginning. you can also progress through side briges and various abdominal exercises with different degrees of coordination and strength necessary. If you gave us your current condition or an idea of what your PT has done with you, I could help you with what exercises would be next in progression, but oherwise it's useless to tell you a lot of exercises you can't perform/could potentially cause damage. So to answer yor question simply... it depends.
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