need help with a bad lower back

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    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.

    thanks
    DDS

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    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.
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    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.
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    Supermans are good too
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    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.
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    More often than not, a tight back is the result of poor hip mobility.
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    Quote Originally Posted by Rodja View Post
    More often than not, a tight back is the result of poor hip mobility.
    This may be the case for me. My hips are always tight and i struggle with a tight back. Would stretching the hip flexors help with this or are their other ways to solve this problem? Ive been stretching by back/hamstrings/calves to try relive it but it has only been temporary.
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    Quote Originally Posted by Docmattic View Post
    This may be the case for me. My hips are always tight. Would stretching the hip flexors help with this or are their other ways to solve this problem?
    There are many potential issues with the hip flexors/quads being one of the many options. IME, it is mainly from a lack of unilateral leg work (e.g. walking lunges, Bulgarian split squats), which leads to tight glute med/min. Foam rolling the hips and thighs is generally my recommendation on where to start for this issue.
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    Quote Originally Posted by jonesBones40 View Post
    Supermans are good too
    according to dr stuart mcgill, leading researcher on spinal biomechanics, supermans are not good. they can be bad for the back especially if you already have issues.

    http://www.backfitpro.com/books.php
    the top book would help the OP immensely.

    you could also get checked by a mckenzie practitioner:
    http://www.mckenziemdt.org/index_us.cfm
    on the left is a way to find one near where you live.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig

    according to dr stuart mcgill, leading researcher on spinal biomechanics, supermans are not good. they can be bad for the back especially if you already have issues.

    http://www.backfitpro.com/books.php
    the top book would help the OP immensely.

    you could also get checked by a mckenzie practitioner:
    http://www.mckenziemdt.org/index_us.cfm
    on the left is a way to find one near where you live.
    Did not know that. Thank you!
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    Quote Originally Posted by NYiron View Post
    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.
    my ciro. said it was lower back whiplash and that the muscle was damaged. ive been working with him for 2 years and im better but im trying to protect what i have gained. should i try a weight lifting belt to help keep support and do partail DL's and slowley lower the bar height over time?
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    Quote Originally Posted by dds

    my ciro. said it was lower back whiplash and that the muscle was damaged. ive been working with him for 2 years and im better but im trying to protect what i have gained. should i try a weight lifting belt to help keep support and do partail DL's and slowley lower the bar height over time?
    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.

    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.
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    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

    http://youtu.be/ZFp-R1y8M9g
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    Quote Originally Posted by Rodja View Post
    There are many potential issues with the hip flexors/quads being one of the many options. IME, it is mainly from a lack of unilateral leg work (e.g. walking lunges, Bulgarian split squats), which leads to tight glute med/min. Foam rolling the hips and thighs is generally my recommendation on where to start for this issue.
    Interesting, I just read (breezed over, printed...and now lost) a paper about tight external femur rotators also expounding anterior pelvic tilt.
  

  
 

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