Suggestions for strengthening your back?

Discussion in 'Fitness & Nutrition' started by Paendragon, Apr 25, 2009.

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  1. Paendragon

    Paendragon New Member

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    I've been out of commission for the past year plus with a back injury. Finally found a physical therapist I've been seeing for the past month who is helping me build core muscles, and an overall workout to strengthen me from head to toe. It combine's strength training at the gym three times per week, with core training at the gym and at home.

    Here's the thing.

    I went for an MRI a few days ago to find out what's really up with my back, and it turns out that I have two bulging discs in my lower back that are putting pressure on my sciatic nerves.

    He's leaning towards surgery, but I've convinced him that I want to continue rehab to see if I can manage it (and I imagine it would help if I got myself back into shape before surgery anyway, as far as recovery goes).

    Does anyone here have any suggestions for a low impact exercise that I can add to the series of crunches and leg lifts that can be done at home? It has to be something that can be done in an apartment. Any suggestions I get will be bounced off my therapist, of course, but I'd still like some ideas.

    Thanks in advance.
     
  2. daballer2005

    daballer2005 New Member

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    45 deg back raises :dunno:
     
  3. HorseDick

    HorseDick Active Member

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    Do these with just the bar

    [​IMG]

    My shit was fucked up to the point where I couldn't put on my shoes or barely walk...I started doing the bar for high reps and eventually got to doing 225 for a few reps with perfect form. Nothing has helped more in terms of strengthening my lower back.

    *edit
    FUUUUUUUUUUUUUUUU
     
    Last edited: Apr 26, 2009
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    can you list more of your "core work", I'm curious to see what you're already doing before listing more stuff
     
  5. jonno

    jonno New Member

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    ask your doctor. i'm surprised a million retards havnt come in yet telling you to STFU and deadlift yet.
     
  6. Hello Panda

    Hello Panda New Member

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    STFU and deadlift already
     
  7. GTLifter

    GTLifter Banned

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    planks
     
  8. Paendragon

    Paendragon New Member

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    Real low impact stuff. A kind of crunch that he calls a "curl up" . . . two types of leg lifts . . . pelvic tilts . . . and lots of stretches just about every day.

    Then MWF I get on the bike (both arms and legs). Do some reverse rows and chest presses, squats (no weights), reverse leg lifts on an excercise ball, and a few others which I have no idea WTF to call.

    I'm looking for something I can do to kind of mix things up a bit. on the off days.
     
  9. GTLifter

    GTLifter Banned

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    iirc crunches aren't great for the lower back unless done perfectly but if you're doing them under the supervision of a physical therapist it's probably alright
     
  10. Spartan

    Spartan OT Supporter

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    heavy deadlifts until you spine prolapses out of your asshole
     
  11. Paendragon

    Paendragon New Member

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    *takes note*
     
  12. grampositivecocci

    grampositivecocci New Member

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    you want to stay away from anything with load under flexion.

    Surgery should be a very last option, do whatever you can to avoid spinal surgery.

    Oh and walk and get mobile, get moving. Lying around is the worst thing ever.
     
  13. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    look up dead bugs, supermans, planks
     
  14. HorseDick

    HorseDick Active Member

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    Oh, another thing that helped me when I hurt my lower back...I don't have a reverse hyper but leaning my torso over my kitchen counter and performing the movement really helped get the blood flowing, in my cock.
     
  15. CPop

    CPop New Member

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    Planks, reverse hypers, max effort round back good mornings against tripled blue bands, mobility work for the hips.*




    *one of these may not be a great idea
     
  16. Paendragon

    Paendragon New Member

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    Thanks. That's exactly what I'm looking for. I'll take that to him.
     
  17. deznutz

    deznutz New Member

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    :rofl:
     
  18. Cabbagekid-108

    Cabbagekid-108 New Member

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    LOL
     
  19. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I did a lot of walking, then walking on incline, then ab work, then planks, then hanging ab work, then ab work with weights, then elevated planks as my rehab.

    I have had two discectomies/laminectomies a few years apart and then reinjured everything last spring trying to pick up a 700+# trailer to change a tire :o

    Doc was "95%" certain that I would need a third surgery.
     
  20. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I also have no faith in therapists and little left in doctors.

    I have had various ailments that have just disappeared/been mitigated by excercising and eating well. If it was not for that I would still be taking various meds for bullshit.
     
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