|01-10-2011, 09:02 AM||#1|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Training around lower back injuries
Let me start by stating that I am not a doctor. See your doctor for a professional assessment of any injury you may have.
In 1996 I moved an organ by myself and in the process diffused my L5-S1 disc. After months of pain treatments and misdiagnoses, I was finally forced to have a Discectomy and Lamonectomy. For the next 10+ years I did everything I could not to re-injure my back. In late 2007 my doctor gave me the choice of losing some weight or going on meds for high cholesterol. I decided to lose the weight and started my journey into weightlifting. I had already learned a lot about my body. This journey just built upon that basic knowledge I already had. I love to research and learn and have developed for me, a process to be able to train and take care of my back. I want to take a few minutes and share a bit of what I have learned.
Most of us do not even begin to realize how much we use our back until we are unable to use it. It is foundational for standing, sitting, lifting and turning. When you can not do any of those movements, you are literally stopped “dead in your tracks.” Now, my injury was different then most in that I didn't have one bulging area, but had squeezed the disc out all the way around. My symptoms came from the pressure outward pushing on my sciatic nerve. While your injury may be different, for sake of the discussion, I will focus on my type of injury, one that is exerting outward pressure, pushing on the nerves creating pain that is shooting down the left or right leg.
In a discussion, on training around back injuries, a few years back, Sports Performance Coach, Patrick Ward1 gave these helpful insights:
1. Don't do things that Hurt!Having applied Ward's concepts to my training has helped greatly, but I do not stop there. You can squat and deadlift for reps, with weight, if you are careful and smart. For my back I also use
A brief Rabbit Trail:
To create your own McKenzie table, use two benches or a bench and a chair. Incline the bench slightly. Lay down on the bench, face down for a few moments. Adjust the angle as needed.Rows tend to bother my back. If I do Pendlays with perfect form, I am usually okay, but if I round my back or pull up at all I find pain beginning. I have recently started using chest supported rows.
For squatting you have to remove all pride. You will have to start light. I recommend starting with the dumbbells. I start my trainees with Goblet Squats.
While I am still growing in my weight training skills and numbers. I have been able to slowly work my way up to respectable weights for both squats and deadlifts with no further injury to my disc. The key is patience and always remembering Ward's #1. If it hurts don't do it. I would also add, don't push weight, push form. When form breaks down, stop. Do not try to “gut it out.” Stop, rerack, rest and try again later. If form goes, your back will soon follow. Take care of your back and enjoy lifting, you can do both!
1. IronMagazine Bodybuilding Forums - View Single Post - Training around a back injury
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Last edited by bamazav; 01-10-2011 at 06:04 PM.
|back, injuries, lower, training|
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