As some of you know I have a good bit of back problems 9 herniated disc, 3 bulging disc and 3 pinched nerves. Deadlifts and good morning are really the only two exercise that knock me off of my feet for a couple of days after I do them. Is there some kind of exercise I could substitute for the dl and the gm that would give me close to the same kind of benefit or should I just do really light weight and see if that works better than not doing them at all? The surgeon told me yesterday that I needed to get back in to better shape that I have gained a few pounds since the last time I saw him. So it is doctors orders that I get back in the gym but I don't want to over do it and mess my back up like I did last time around. Thanks
Do you have a power rack/safety cage set up you can use? I would set up the standards to really limit your ROM to stay outside the pain, and don't go nuts on the weight either. Maybe you could work in a partial ROM and gradually drop the standards as your support mucsles eventually develop to protect your spine. I certainly wouldn't recommend going to the floor with them!
As for Goodmornings, if RDLs don't hurt, replace those for GMs, and again, limit your ROM to where you can move without pain.
Are these something bad enough to warrant surgery? You know they are herniated, so obviously you've been to a doc, and they seem to have not opted for it. I'm just guessing. Just be careful, whatever you do.
Thanks for the reply JP. No I do not have a safty cage at home at this time. Come to think of it RDL do seem not to agravate the pinched nerves as bad as full ROM deadlifts. So I guess I will replace the DL for RDL and see how that goes. I think what hurts the worst is the start of the lift when you are getting the bb up by your knees. I saw the surgeon yesterday and he said because I hvae so many levels of hernaitions in my lower, mid and upper back and neck that I would have to have about 8 surgerys to fix my problems completly. He also said that nobody has ever come back and said that they felt 100% better after surgery more like they have about 40% less pain. He said since I am young (25) and can still get around pretty good most of the time that I should stay away from surgery until it is my last resort. He suggested that I get back to the gym and do low impact cardio like swiming and riding a bike. Do you know of any low impact cardio I could do? I was thinking about maybe trying some yoga to improve my ROM and my flexabilty. Thanks for the reply man. You really have a top notch forum here!!
Instead of conventional deadlifts, do rack deads where the bar is placed on the pins of the power rack and you lift the bar off the pins vs. lifting the bar off the ground with conventional deadlifts. The ROM is a little less, but it shouldne put as much stress on your back.
Thanks for the ideas RipStone I don't have a power rack at my place but I guess I could join a gym at work or the one by my house. What do you think about RDL compared to the rack DL? Any idea what type of volume I should be aiming for and what type of workout? Thanks man.
I have seen Bill and Craig mention Dr. Stuart McGill in the past as someone who has researched into exercises and rehab for the lower back. You may want to look into this first before starting any programs.
Originally posted by tossedup: Thanks for the ideas RipStone I don't have a power rack at my place but I guess I could join a gym at work or the one by my house. What do you think about RDL compared to the rack DL? Any idea what type of volume I should be aiming for and what type of workout? Thanks man.
RDL is similar to rack deads, but IMO rack deads might be less strenuous on the lower back.
Volume? I would go pretty light and just nail the form....3-4 sets of 8-12 reps.
Location: Solid Fitness Sciences, Kansas City, MO, 64112
Posts: 19
First time replying in the forum. I might suggest that you try some key stability ball exercises that can help you condition the little multifidus muscles that help support the spine. Balance training accomplishes this. Lie prone over the ball with hands and feet spread and touching the ground. Totally relax, I mean relax your whole body, for about 15 seconds and then roll back to knees on the ground and rest. Repeat 3 or 4 times. You should feel a deep stretch in the muscles around your spine. This is the most effective method I know that gets truly to these muscles. Then start practicing, with a spotter, on balancing yourself on the stability ball. Get on the ball with hands and knees touching the ball and no ground contact. The ball should be well inflated. Then find your balance on the ball without tipping to the ground. Use a spotter to get started. It will feel unstable at first, but after a few tries, you should start finding your way. This multi-planar movement will condition the little muscles around your spine that are so key to balance. Once you get good at it, spend chunks of time doing it. You will be amazed at how it strengthens your core...hips, back, abs, shoulders...nothing like it. With your back condition, the multifidus muscles are probably tender, tight, and weak. Balance training works from the inside out. I cured my lower back pain with this method. I think dead lifts are just about the best lift around. It is done in a single plane of movement though. 8-10 rep sets at a much lighter weight than normal will gradually build strength, and you should limit your ROM through the danger zones. Perfect technique.
Thanks for all of the great advice guys. Jeff when I get home I am going to give the ball exercises a try. One question on the balancing exercise. If I understand correctly I should balance on my hands and knees kind of like I am crawling right but in a bunched up position? These exercises sound like they are going to work wonderfully. Thanks man!!
Hey Jeff went home last night and gave the stretch a try and boy did it kick ass!! It is the only stretch that I have found so far that really gets the tail bone stretched out good. I haven't tried the other one yet I didn't want to risk my wife spotting me and end up hurting both of us in the process. Thanks again man!!
Location: Solid Fitness Sciences, Kansas City, MO, 64112
Posts: 19
I'm happy it worked. Some tips. You can roll a little forward on the ball or backwards and emphasize diffrent regions of the spine. It even stretches out scar tissue, which is a beast to deal with. Then put your hands and feet close together and find the spot that stretches your back more lengthwise down the spine. The other stretches it more to the side. I get great natural adjustments doing this. The more you practice, the more receptive the muscles get. I promise you that you have only broken the ice on the muscles you woke up. This compliments power lifting so well in that it will help mend and support some cracks in your foundation. Then you use power lifting to build a fortress on top. When you power lift, the big muscles take over and the little guys do not get as much use. Body weight balance work on the ball nails the little guys. When you get good, get funky on the ball...circles, leans, semi-rolls, up on your knees, plyometric leans and such. Your hips will get so much more stable and strong, and you will feel it just walking down the road...more authority in your step. A strong, deep inner sore makes lifting easier on the apendicular skeleton. Balance training makes the structure of joints so much more strong and stable. Lose the joints, lose movement. Peace.
Guys I wanted to let you know that I have been doing RDL's instead of full ROM deads and I feel 100 times better. I also have been really concentrating on my form while preforming all of my exercises and feel that is helping a lot. Jeff I am still using your streches and they have really improved my flexabilty!! I actually look forward to training again instead of not looking forward to an injury. I have even switched to 5:00 in the morning workouts something that I have never been able to do because I was so stiff when I got out of bed!! Thank you everybody!!
One caution, back injuries do to lifting are more common in the morning than at other times (due to the fluid that still in the disks). You might want to rethink the early morning workouts...
My last post came across too definative. I'm no expert!
I don't mean you SHOULDN'T do early morning workouts. It's just that I've heard that about morning lifting AND you posted about already having a bad back...
Lost Dog I have heard the same thing about morning workouts. I have really eased back in to lifting so I don't injure myself again. I try to have a pretty good warm up in the morning and have been awake for about 30-45 minutes before I actually lift. I don't get home until 9 at night and hate to workout that late because I will be all wired after I am done and will have trouble going to sleep. I really apprecaite your advice though.
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