Looking for ideas for my back routine after injury

[Jeep187]

I had a lower back injury in October of last year. Slightly bulge disc. I'm looking for a new back routine that's not going to be hell on my lower back. Right now I'm doing seated rows 4x10, barbell shrugs 5x10, Reverse grip and wide grip lat pull downs( I switch between the two) Straight arm pull down and I use cable machine that's kinda like doing a reverse sit-up for my lower back. 4x15. Thanks for any help

 

[gr8whitetrukker]

I've been dealing with herniated disc for many years now. Even seated rows bother it if you dont keep your back straight. Try to keep your movements deliberate and keep your back in a position of strength ie not rounded. If you do that training back should be a non issue.

Dont do deadlifts

 

[Jeep187]

I've been dealing with herniated disc for many years now. Even seated rows bother it if you dont keep your back straight. Try to keep your movements deliberate and keep your back in a position of strength ie not rounded. If you do that training back should be a non issue.

Dont do deadlifts

Yeah deadlifts and squats are out

 

[gr8whitetrukker]

Nah I do squats even with the herniated disc. Take notice of your form otherwise your fucked

 

[Xlgx]

Chest supported rows. Reverse pec deck, face pulls, pull aparts

 

[Oregonstrong]

^^^ this and Banded hyperextensions are a great lower back exercise.

 

[Xlgx]

^^^ this and Banded hyperextensions are a great lower back exercise.

Reverse hypers. If it worked to get Lou Simmons back into lifting then it's good enough for me. Also banded in my case. My gyms don't have a reverse hyper station. So I do them ghetto style with bands on a regular back extension station

 

[Senorman]

Reverse hypers. If it worked to get Lou Simmons back into lifting then it's good enough for me. Also banded in my case. My gyms don't have a reverse hyper station. So I do them ghetto style with bands on a regular back extension station

Yeah, start hammering the reverse hypers. I picked up a RH machine a few months ago, and my herniated discs (L4/L5) are feeling much better (after two years of significant pain/weakness). I hit the RH six days per week, some days no weight, some days 50 lbs. I'm about to add more weight. Usually do 5 sets of 20.

This is the only treatment/rehab that has significantly helped my back. I've tried all sorts of things, including injections, yoga, stretching, massage. These helped a bit, but not like the RH.

I also do 5x20 good mornings with PVC most days. This will also strengthen your hammies/glutes/lowback.

I can finally squat without pain.

 

[Xlgx]

Trap bar deads. Dead hypers and seated good mornings

 

[weighted chinup]

This is what my Pull routine looks like, I perform it 2x weekly. The goal is to get stronger in these movements. It's focused primarily on compounds. All work is done with a 10RM.

I've never once had any lower back issues. For me lower back work gets done on leg day. I only really do one movement that addresses lower back and it's a hip flexion movement. Get two birds stoned at once. Romanian Deadlift is my movement of choice for this.

With that out of the way - here is the routine. If it sounds interesting to you let me know and I will put together a total volume goal for each movement that is suitable for you based on your current training and strength.

PULL

Weighted Chin-Up
Weighted Pull-Up
Wide Grip BW Pull-Up
Seated Row or alternatively Chest Supported Row
Reverse Pec Deck Fly
Lying Cable Curl

I will say though, this routine is pretty heavy and you will be using a dip belt most of the time, if you have low back issues I would suggest you sit down or take the belt off in between sets to alleviate some of the pain it could cause. Other then that, you will be fine.

 

[gr8whitetrukker]

Dinner was slow cooked pork roast topped with onion with steamed baby carrots and mashed sweet potatoes. True comfort food

Wrong thread

 

[MindlessWork]

Wrong thread

Oops my bad..deleted it. I had several tabs open and I posted in the wrong one