A leg routine for bad backs

  1. Registered User
    Rhyno's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Feb 2008
    Location
    Beijing
    Age
    28
    Posts
    667
    Rep Power
    414

    A leg routine for bad backs


    My Story
    My back is ****ED up. When I was 18, I was diagnosed with spondlythesis (vertebral stress fractures) and a bulged disc. Because of this I had to sit out my senior year of football and sported the back brace for three months. Then again at 20, when my first Muay Thai fight was a month away, I got another diagnosis of spondy with bulged discs. The doc told me I would never kickbox again; I didn't listen. Two months later, I was wearing a back brace.

    I finally got back in the gym, three months later. I began to figure out that any movement involving my legs would make my back ache. Even leg press was out of the question. So I cut out legs and my back stopped hurting.

    Over the next year or so, I bulked up 40 lbs and soon I was disatisfied with my lack of leg development. I started to integrate more leg exercises into my routine, experimenting with which ones did or did not cause back pain. Apparently, I did not choose the right exercises because as of a month and a half ago, I was diagnosed with degernerative disc disease. One of my discs has bulged inward towards my spinal cord and tore my annulus (vertebral ligament). Thankfully, I can still lift but I can never squat, dead-lift, or even leg-press again.

    My Routine
    Given my limitations, I developed a routine that allowed me to work my legs again. It involves mostly unilateral movements with minimal stress on the spine. If you decide to follow this routine, experiment with different exercises to see which ones keep your back healthy. I for example, cannot do elevated split squats. If it hurts your back, don't do it!

    Here's the basic template, it can be modified depending on your goals and experience level:

    • Heavy unilateral quad (1-5 reps)
    • Heavy unilateral ham (6-8 reps)
    • Light quad (6-10 reps)
    • Light ham (8-10 reps)


    For heavy uni-quad, I do a variation of the pistol squat. This will usually be either band assisted,


    box squat,


    or supported.


    For heavy uni-ham, I do either single leg romanian dl,


    incline single leg romanian dl,


    or single leg good-morning.


    Atm, I use a rep range of 12-15 instead of 6-8 to aid in the rehab process. when my back starts to heal, I will drop the reps and increase the weight.

    For light quad, I do either modified step ups,

    band-assisted pistols, or leg extentions.

    For light ham, I'll do either glute-ham raises, machine ham curls, or single leg good-mornings.

    As of now, my legs are gaining size; especially my VM and inner quads that were previously lacking.

  2. Registered User
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Location
    NAPA CALIFORNIA
    Age
    37
    Posts
    6,353
    Rep Power
    3259

    congrats on keeping up the intensity in spite of everything.
  3. Registered User
    Rhyno's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Feb 2008
    Location
    Beijing
    Age
    28
    Posts
    667
    Rep Power
    414

    Thanks, Suncloud. I thought I'd post this so hopefully, guys with the similar problems could begin to training their legs and stay pain-free.
    •   
       

  4. Banned
    Brolic's Avatar
    Join Date
    Jan 2008
    Posts
    1,367
    Rep Power
    0

    leg press>
  5. Registered User
    Rhyno's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Feb 2008
    Location
    Beijing
    Age
    28
    Posts
    667
    Rep Power
    414

    Quote Originally Posted by Brolic View Post
    leg press>
    It's not always that simple, my friend. For me, leg press puts to much pressure on the lower portion of the spine. Even unilateral leg press which allows me use less weight puts too much shearing force on my spine.
  •   

      
     

Similar Forum Threads

  1. Top Clinton Fundraiser Backs McCain
    By Dwight Schrute in forum Politics
    Replies: 8
    Last Post: 09-23-2008, 03:22 AM
  2. Muscle Confusion or The ‘Non – Routine’ Routine
    By Quinc in forum Exercise Science
    Replies: 3
    Last Post: 02-17-2007, 01:46 PM
  3. Replies: 1
    Last Post: 02-17-2007, 02:10 AM
  4. ACE backs Regulation
    By ex_banana-eater in forum General Chat
    Replies: 2
    Last Post: 07-10-2003, 11:58 PM
  5. 1 in 3 French backs Saddam! Booooooooo!
    By windwords7 in forum General Chat
    Replies: 5
    Last Post: 04-03-2003, 02:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in