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Started By
Message
Lower back exercises with bad disc
Posted on 7/2/19 at 1:34 pm
Posted on 7/2/19 at 1:34 pm
So I'm 40 with degenerative disc disease(aka getting older) and have been hesitant to get back into squats and dead lifts since getting over my bulging disc in my lower back. Doc recommended sticking with machines but if I decide to go with free weights go very very slowly. Anyone with the same issue continue to squat and deadlift? If so did it you find it improved your condition?
This post was edited on 7/2/19 at 2:33 pm
4
Posted on 7/2/19 at 1:36 pm to ThuperThumpin
reverse hypers
after I pulled my disc, I would do reverse hypers before and after every workout
6 months later I was back to squatting heavy (for me) again
I still don't DL heavy, but when I do DL, I mostly do sumo
after I pulled my disc, I would do reverse hypers before and after every workout
6 months later I was back to squatting heavy (for me) again
I still don't DL heavy, but when I do DL, I mostly do sumo
Posted on 7/2/19 at 1:44 pm to Salmon
quote:
I would do reverse hypers before and after every workout
Thats a great exercise that I never thought of. Thanks!
Posted on 7/2/19 at 2:01 pm to ThuperThumpin
Posted on 7/2/19 at 2:26 pm to ThuperThumpin
I have the same. EVERY time I have tried to squat or deadlift heavy barbell style I hurt my back. For me it was getting a good desk chair at work (serta) and a Mueller Back Brace. Started with p90x so I would get alot of light core work and I wore that brace every workout. Now to the point the brace isn't necessary as all of my core muscles support my back better.
Being 31 with bad back issues I came to the realization my body type and back issues just don't work well with certain exercises but I can still get a great workout without trying to squat and deadlift hundreds of pounds.
Being 31 with bad back issues I came to the realization my body type and back issues just don't work well with certain exercises but I can still get a great workout without trying to squat and deadlift hundreds of pounds.
Posted on 7/2/19 at 2:33 pm to 44tiger
I’ve always wondered if deadlifts actually helped a bad back rather than make it worse
Posted on 7/2/19 at 2:41 pm to SabiDojo
My issues are at the L5/S1. Tried multiple times to work up slowly on DL and squat and for me it just kept causing issues. I likely had alot of muscle imbalances and I think P90x helped weed out those.
Posted on 7/2/19 at 3:00 pm to 44tiger
quote:
Tried multiple times to work up slowly on DL and squat and for me it just kept causing issues.
As in just the barbell slowly? I'm not under any illusions that I'll be squatting a lot of weight again soon and maybe never.
This post was edited on 7/2/19 at 3:01 pm
Posted on 7/2/19 at 3:17 pm to ThuperThumpin
As in starting with very minimal weights and working up to heavier loads. Still caused issues for me.
I hope you can get there.
The deciding point for me was going down in my back on a weekend I kept my two kids under three while my wife was out of town. I told myself never again.
I hope you can get there.
The deciding point for me was going down in my back on a weekend I kept my two kids under three while my wife was out of town. I told myself never again.
This post was edited on 7/2/19 at 3:21 pm
Posted on 7/2/19 at 3:40 pm to 44tiger
quote:
The deciding point for me was going down in my back on a weekend I kept my two kids under three while my wife was out of town. I told myself never again.
I hear ya. That is a concern for me too b/c when it hits you you cant do shite for days.
Posted on 7/2/19 at 8:28 pm to ThuperThumpin
Do belt squats. The same as squats at least leg wise, and zero spinal loading.
They won't have core carryover like BB squats, but you'll have zero back issues and the leg development will be similar (i.e., better than any machine). I also don't know how a fixed ROM on a machine is better for your back than free weights.
Video of belt squats (you can also use a KB or DB):
LINK
You could also benefit from learning breathing and bracing. Even if you don't deadlift or squat, breathing and bracing helps with any spinal loaded exercise or real world activity.
Breathing/bracing video:
LINK
They won't have core carryover like BB squats, but you'll have zero back issues and the leg development will be similar (i.e., better than any machine). I also don't know how a fixed ROM on a machine is better for your back than free weights.
Video of belt squats (you can also use a KB or DB):
LINK
You could also benefit from learning breathing and bracing. Even if you don't deadlift or squat, breathing and bracing helps with any spinal loaded exercise or real world activity.
Breathing/bracing video:
LINK
This post was edited on 7/2/19 at 8:29 pm
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