I have 2 herniated disks in my lower back (last 2). What can I do to keep my lower back strong? Can I still deadlift? Can I shrug heavy?
MESO-Rx
Anabolic Steroids
Back Training with 2 herniated disks in Lower back
- Thread starter Nemesis RR
- Start date
I too had a herniated disc in my back (L5). As well as a nerve that pinches in my neck every so often. I probably still do since I am stiff most mornings but oddly enough I found back hyperextensions useful. I do the machine type, similar to mid rows but using the back instead.
My chiropractor at the time, however, said no to hyperextensions. He said no to a lot of things I wanted to do. I was also being treated for supraspinatus problems (rotator cuff) which rules out heavy bench presses and the like. Occasionally I would even see him for bicep tendon problems.
As far as exercises, if it hurts, cut it out! Discomfort is one thing, pain is another. Your form is going to have to be better than ever and the weights not so heavy. I do a full circuit workout now and am able to work out to my satisfaction, but I still occasionally overdo it. The best exercises I have found for the disc problems are:
1) Back hyperextensions
2) Rows
3) Plank
4) Weighted ab crunch
Remember that if you are working your back, you need to work your core equally otherwise you will become unbalanced. I like to start circuits with Hyperextensions, Plank, Oblique Bends, Weighted Crunches and Reverse Leg Lifts. That way the core is warmed up for the rest of the workout, which does include several compound lifts.
If you love deadlifts, then do them. Shrugging shouldn't pose much of a problem either since you are standing straight. Just be careful, watch your form and all will go well.
Good luck bro...
My chiropractor at the time, however, said no to hyperextensions. He said no to a lot of things I wanted to do. I was also being treated for supraspinatus problems (rotator cuff) which rules out heavy bench presses and the like. Occasionally I would even see him for bicep tendon problems.
As far as exercises, if it hurts, cut it out! Discomfort is one thing, pain is another. Your form is going to have to be better than ever and the weights not so heavy. I do a full circuit workout now and am able to work out to my satisfaction, but I still occasionally overdo it. The best exercises I have found for the disc problems are:
1) Back hyperextensions
2) Rows
3) Plank
4) Weighted ab crunch
Remember that if you are working your back, you need to work your core equally otherwise you will become unbalanced. I like to start circuits with Hyperextensions, Plank, Oblique Bends, Weighted Crunches and Reverse Leg Lifts. That way the core is warmed up for the rest of the workout, which does include several compound lifts.
If you love deadlifts, then do them. Shrugging shouldn't pose much of a problem either since you are standing straight. Just be careful, watch your form and all will go well.
Good luck bro...
X2, my L-5/S-1 was buldging. I had surgury and actually didn't get any better till I got in the gym. However....Squats, Deads, Goodmornings, etc...are a no go, per my chiropractor, I do them still
But cant go too heavy, I would consult a physical therapist. Core is the key to recovery from a lower back injury.
But cant go too heavy, I would consult a physical therapist. Core is the key to recovery from a lower back injury.
bigslick
New Member
+1 rob. Core training is the answer many never figure out. Literally every lift involved the core in some shape
Definitely agree on the physical therapist. If you are currently doing chiropractic visits, he can refer you to a physical therapist. My chiro had some PT in house but it was geared more for rotator cuff injuries. For my back he did range-of-motion and TENS unit (electrical massage).
Also, I did receive cortisone injections in my back and shoulders. Lifters have a bit of an advantage with cortisone since the musculature is well defined and they can key the injections in easier. I felt wonderful on these for three months at a time. I tried to avoid surgery since it was suggested but I wasn't ready. Don't know if I will ever be ready...LOL.
Anyway, hope the info helps!
