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Herniated Disc, How to Continue to Train Legs
- Thread starter josemamel
- Start date
I broke my back and my back is now fused from L1- S1. I first start out doing body squats holding on to something and I also did lunges 1 foot at a time agian hold onto something. After I could do 5sets if 50 I then started the same exercise but not holding onto anything. Then when I I could get 5 sets of 50 reps I started to add weight, but did with dumbbells. I have been back lifting over a 1 year and a half and can squat 225lbs for 3 ass to the grass style. What I still have alot of trouble doing is abs. I do them 3 times a week and I can only do planks for 4sets of 20 secs. It still hurts my back but 5 minutes after I am fine. Can not do sit ups at all fheyt will cripple me for days. Hope this helps you
snickerdoodle9468
New Member
I worked around my disc rupture by using machines and putting an emphasis on strengthening my core, which allowed me to get back to deadlifting and squatting- eventually heavier weight. I also loved RDL's for targeting the hams at lighter weight as well, and goblet squats. Of course, this is if you don't have any form of surgery performed, then I suggest what big lumber said would be best. Hope this helps!
RodgerThat
New Member
Broke my back t5,6 and 8 take the time to strengthen you spinal erectors and your core. Use a dips belt with 45s on it around your waist and step on two stools with the weight hanging down and squat like that. This way the weight isn't on your back and your still squating. Leg extensions and stair limbs with 15lbs each hand will also kill your legs. Good luck bud
I like the idea of the weighed belt. I might add those in now so I can do more reps
RodgerThat
New Member
Works pretty good I could put 3 plates dangling and still squat with a medium stance on platforms. When that got to light and my back was getting better I added in a weight in my hand holding it like a goblet squat and was able to get up to 200 pounds total weight and by that time the vertebrae had fused nicely and I was able to front squat again and eventually back squat and now I powerlift. It's a long hard recovery but it's possible and I'm living proof as I've recently back squatted 425lb with no pain.
