Question involving a lower back workout

Discussion in 'Fitness & Nutrition' started by Triad, Sep 27, 2006.

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  1. Triad

    Triad I deficate locomotives.

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    I hurt my back through years of playing football, degenerated disk in my lower back...lived with it for a few years but my current employment is really making my back feel like shit again. I hate chiropractors...

    The doctors I have seen have all said pretty much the same thing to me, we can cut you open and fuse the disk and you can kiss bending over goodbye for a while OR strengthen the muscles around your lower back and live on mild pain medication.

    I like the latter idea better but am a little lost as to what excersises and lifts I can do that wont feel like I am throwing my back out and do further damage.

    Will anyone here help me with a few suggestions?
     
  2. Raithan

    Raithan :wackit:

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    Either Ceaze or Maine had said in one thread that Birddogs are one of the best exercises for lower back rehab... also possibly reverse hypers. Deadlifts, obviously.. but use slower progress. Also work on flexibility in your hamstrings, a lot of time that will cause more lower back pain if you have f'd up hamstrings.
     
  3. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    hypers I say
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You don't rehab a bad back with strength routines. You first have to regroove proper motor and motion patterns and then build endurance before you can start working on enhancing strength.
     
  5. Raithan

    Raithan :wackit:

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    Good point.. Thanks
     
  6. black jesus

    black jesus OT Supporter

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    wtf are birddogs?
     
  7. Raithan

    Raithan :wackit:

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    Get down on all fours and simultaneously extend straight out your right arm and left leg. Hold for a few seconds. Bring back down to starting position and simultaneously extend straight out your left arm and right leg. Hold for a few seconds.

    Rinse... Repeat... :eek3:
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you do all reps on one side before switching
     
  9. Raithan

    Raithan :wackit:

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    Ah, Maine's write up on the magnificent mobility series describes them as alternating every rep.. Once again, thanks for clarification.
     
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