need help with a bad lower back
- 09-05-2012, 04:22 PM
need help with a bad lower back
well to start ive got a bad lower back from a car wreck a few years ago. i know i need to start getting some power back in it but im not to sure what exer. to do that will let me rebuild and repair with out hurting me. so please toss up some ideas on what i should look at doing.
- 09-05-2012, 06:25 PM
I have 3 herniated disks in my lower back for the last three years, the only thing I've noticed that helps is not stretching out or bend over and and stretch. I've had physical therapy 3 different times for 3 months each, hurt me more than anything. It's a lot better now by using body mechanics and not lifting and thing heavy off the floor, sounds like its hard to do but my friends at the gym make it possibly to dumbbell 100's still. The biggest thing for me is not stretching my mid section, it's like torcher every time I had traction at physical therapy.
- 09-05-2012, 06:29 PM
Big thing is avoiding rounding your back on lifts. Deadlifts get a bad rep but a straight erect back can make the lift safe and more effective. Straight leg deads can be done the same.
09-05-2012, 06:30 PM
Supermans are good too
09-05-2012, 08:37 PM
It really depends on what "bad" actually means. If you have a diagnosed injury your best bet would be to discuss this with your orthopedic, DPT or general care MD. If it is not diagnosed get it diagnosed and make the necessary steps toward rehab. You should be under the care of a qualified professional if "bad" is a legitimate injury.
09-05-2012, 09:11 PM
More often than not, a tight back is the result of poor hip mobility.
M.Ed. Ex Phys
09-05-2012, 09:15 PM
09-05-2012, 09:18 PM
M.Ed. Ex Phys
09-06-2012, 08:46 AM
the top book would help the OP immensely.
you could also get checked by a mckenzie practitioner:
on the left is a way to find one near where you live.
you can call me "ozzie" for short.
09-06-2012, 11:52 AM
Did not know that. Thank you!Originally Posted by asooneyeonig
09-06-2012, 11:57 AM
09-06-2012, 01:43 PM
IMO chiropractors are garbage unless their practices are paired with a qualified dpt and corrective exercise/therapy. Adjustments are just bandaids on underlying causes, most often imbalances/asymmetries, weakness and or poor flexibility. The adjustments/manipulations will soon after be negated by the underlying cause unless it is properly addressed. My advice would be to seek another opinion. To find out what muscle/muscles are damaged, to what extent, what type of injury and what are all the ensuing results. Until you have this information to advise on anything would be foolish.Originally Posted by dds
Edit: Definitely no belt. You want to emphasize the spinal stabilization aspect of your abdominal complex through your lifts in order to protect and stabilize your lumbar spine. Do not deadlift until you get a proper diagnosis and begin a properly prescribed rehab regiment beyond you have "whiplash and that the muscle was damaged." If you still have prominent weakness, pain, imbalances, etc. after two years in treatment something is wrong and not being properly attended to.
09-09-2012, 07:44 AM
well i lucked out and was chating with a guy at the gym while we where working thru sets and he had almost the same pain/problem i have. he suggested for starting back to DL that i set the bar height in the powerrack to where i just have to bend over and lift with only a light weight for 8 weeks, and keep lowering the bar height every 8 weeks. after the bar is finaly on the ground then add 5#'s total and use that for 8 weeks and so on. to me that sounds like pretty sound advice for stretching out my back and hips and to work my way back pulling the bar.
does anyone see aproblem with this? any other stretches i can perform to help losen my hips and lower back up with?
thanks for the help sofar guys!!!!
ps. and what do you guys think about doing this move withlight weight or without any at all DT3000 says it works. see vid about 3:15 or so into it
09-09-2012, 01:40 PM
Similar Forum Threads
- By cfiggs in forum BulkingReplies: 8Last Post: 09-30-2010, 10:29 PM
- By rccratch in forum Training ForumReplies: 3Last Post: 07-22-2008, 10:07 PM
- By cassimus in forum Nutrition / HealthReplies: 1Last Post: 07-07-2008, 02:07 PM
- By drveejay11 in forum AnabolicsReplies: 12Last Post: 02-25-2003, 11:03 AM
- By Deciever in forum General ChatReplies: 6Last Post: 11-22-2002, 01:13 AM