A
Did my L4/L5/S1 just over 2 years ago. Had to take off 6 months complete from Squats/Deadlifts, still did upper body work though. Started getting back into light deads/squats and lower back exercises. Thought I was going OK then nearly 12 months to the day...did it again warming up with 140. Not as bad the 2nd time. This time round I've decided to spend a whole year to strengthening core/lower back before I start training my deads/squats serious again. As for surgery it was recommended, and I have not talked to 1 single person that has had it done and was better for it. Prob my favorite exercise for strengthening my lower back now would be back hyperextensions with resistance bands. Love em.
I haven't read this complete thread, but how did you guys get these injuries? From heavy squats and deads and the supporting muscles were not strong enough? I have just started really concentrating on my squats so I should probably consider lower back work more as well?
Sorry Tuarus, forgot about calling you, been flat out.
Have continued with religious daily stretching and back specific stretches/movements and I think I might be seeing some small signs of improvement. Have also got my front plank up to 3mins and back plank up to 2.
I also seem to be gaining weight again despite eating less, so I'd attribute that to lunges and calf raises putting a little back on in my legs and butt.
TTT: You'd have seen what I said on SAU about overlooking the re-introduction of creatine and water weight which is likely the culprit. I seem to have gotten bigger in the chest and shoulders lately too, probably from changes in the bench.
Taurus: Planking was recommended by my physio, the same one who arranged the MRI etc, he's never steered me wrong so far but truth be told I think I've gotten more out of the daily stretcying and specific back exercies/stretches than I have from planking, but a stable core is always a good thing.
I haven't had an op though, just herniated disc and pressure on that nerve.
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