Tagging in @davemccright @wiseman83 @FlatsFarmer @TrainForPain @T3hPwnisher
These guys are all excellent at getting to YES and finding exercises that work.
Couple of questions;
I think @FlatsFarmer has great advice in the other thread. I hesitate to really offer anything, because of my own experience and your symptoms. You can’t go back and make these trade offs, but I would have preferred smaller legs but no paralysis in my foot, you know? I personally think biking, swimming, and body weight stuff is a better choice whilst you get out of the symptomatic period. Then progress through some single leg DB moves like RDLs, split squats, etc. I don’t think you can load anything enough to build/ maintain any muscle right now, anyway, and the spasms and radiated pain are not positive signs.
I appreciate the tag. @FlatsFarmer has already contributed quite a bit. Belt squats was my initial thought, and upon seeing it’s not available, I’d say simply get a belt, a loading pin or a landmine and an elevated platform and MAKE them available. They really don’t need to be too complicated
I agree with the dudes.
Like TFP said, in the early stages it could be cool to get in the pool and just walk around, taking short then longer and longer strides and doing the beginning of lunging motions and stuff. That way the water would support some bodyweight and your hip wouldn’t be carrying as much load. But that could also be a Huge pain in the ass.
I agree that you should probably avoid squatting down and bending over too far to build your legs, while you’re still working on your hip. Stuff like sled or prowler like Simo mentioned, or short step ups and 45 degree back raises should be “In” for awhile before you think about squatting down deep.
And a dip belt around the hips to hold some weight will for sure be useful. For sure, in the future for split squats and lunges.
I have this belt and it rules! I just did Belt squat and Sissy squat yesterday, two exercises that could very well fit what you’re trying to do @rugby_lifting without really loading your spine. I also really love Dumbbell somersault squats and Reverse Nordic curls. For Hamstring alternatives, I love dumbbell leg curls on the floor as well as hanging leg curls, with your arms in ab straps and holding the dumbbell with your feet. The latter option definitely involves working a lot of other important stabilizing muscles like inner and side abs and lats.
All of these options should be super low Back friendly.
gotta love a bushman belt squat. Nice one Pwn
Thanks for tag/inclusion!
What exactly is “going” in your back when this happens?
without reading too deeply into the log (i should, maybe later - though ive probably already read most it, but my memory is worse than your back LOL).
Have you looked things up and down stream for example? Like, is it a weakness in the back, or a weakness or instability Elsewhere that is forcing the back to do way more than it should be?
My back issues look to have been a weakness in the glutes, that was causing instabilty down the line into my knees, hips…and back.
Coming back to the squatting issue, i Really like Hatfield Squats for when the back is an issue squatting. I have no EXP with belt squats and such, but of course they are widely regarded also. I like Hatfields for the weight you can use without needing the stability that one requires for a free squat.
But i digress. I’d be lookin to solidify everything that you can in terms of stability. Accross the whole system.
There’s a book I’ve seen recommended a few times… The Gift of Injury.
From my understanding, the recovery method is as follows (keep in mind, I’m using Stan Efferding’s description of when he read the book):
Or just buy the book to double check and make sure I’m not wrong. I’m using this method for my knees at the moment.
Videos I’m referencing:
Thank you all for your comments/ ideas etc.
From recommendations above and for the immediate future, i can rig a dip belt to a landmine press to smash out some belt squats. Not sure on the loading or long term use/ progression but at least its an immediate solution.
For hamstrings, I’ve got a seated Hamstring curl and a kneeling single leg one. we also have a glute raise machine. Long term i want to get a hinge movement back in but maybe once the body is feeling better as i can’t even hinge to get my socks on right now 
@wiseman83 Last time i saw my pyhsio, they said they think there is a weakness in my back from where i crushed my discs (L4 and L5), the area was and is still tender on my actual back. Then there is the issue with lack of mobility in my hip (from the fracture).
It feels like my body is trying to protect my back by spasming. Guessing i have weak hips (or at least weak on my left side) and probably weak glute but that is only because everything on line says i probably have weak glutes (how do you tell).
15th August 2024 Week 29 - Upper Hypertrophy
Flat BB bench
95kg
x 8 x 7 x 6 (failed on the last rep and had to get help lol)
HS seated row - single arm
42kg
x 10 x 10 x 12
Weighted dips
10kg x 10
5kg x 9
0kg x 8
Lat pull down
77kg
x 8 x 8 x 6
Cable Lat raises
10kg
x 12 x 12 x 12
Incline Bicep curls
10kg DBs x 12 then 5kg DBs x 15
10kg DBs x 11 then 5kg DBs x 12
10kg DBs x 10 then 5kg DBs x 10
Single arm tricep pushdown
15kg x 12 then 10kg x 12
20kg x 12 then 10kg x 10
25kg x 6 then 15kg x 8
Gutted i didn’t get more reps on the other BB bench sets but i am in a good old calorie deficit at the moment.
Also really happy that none of this upper body work has been effected by my back issues.
I’m not sure how to tell if you’ve got weak glutes, but from a philosophical prospective… if they arent showing signs of being too strong - they are too weak.
There’s no harm in getting caked up with the rest of the boys though 
16th August 2024 Week 29 - Core, Hips, glutes
I went to rugby training last night so was a little stiff this morning. I did three rounds of the following followed by a 20 minute brisk walk.
Crunches 20 reps
Bird Dog 20 reps
Side plank 30 seconds
Glute raises 20 reps
Front plank 30 seconds
Front neck bridge 20 seconds
Rear neck bridge 20 seconds
Clam shells 12 reps
Feel rather amazing and loose after this and enjoyed doing it for once.
It’s good to see you’re getting back to normal.
Were any of those moves particularly tough? Or did it seem like any of them worked extra good for you?
Clam shells feel like hell on earth, I did both the ones (leg up and also ankle up) and both on my left side were shaky as hell nearer the top of the motion. The right side was dead easy.
Glute bridges I found easy but I also noticed that if I didn’t concentrate that my glutes weren’t ‘engaged’.
Planks (especially side planks) were hard but I’ve not done them in my training for a while.
The clam shells definitely felt like they were 100% hitting the spot though.
Alright! It looks like you’re totally on the right track. 3 rounds of some moves that make you feel better, then a little walk.
Here’s a great progression for side planks. Most other ones I’ve seen start too hard, this one begins just laying on the ground, no weight at first. Also, this guy, Tom Morrison has a ton of helpful, short videos.
Clams
Planks
Jumping in late here. As a former rugby player, I understand the drive to continue playing and love the sport myself. But it cannot be great for existing back issues; playing a contact sport through injuries is not the same as doing it when we were 18-22.
Agree in theory but i never hurt my back playing rugby compared to hurting it multiple times in the gym or in other life activities. I have dropped down the level i play and also don’t play every week but i’m only 38 so feel like i have plenty of life left in me.
19th August 2024 Week 30 - Upper Strength (cutting week 3)
Incline DB press - not done these in a while so was trying to find the right rep range on all sets really. Was happy with the weight considering i’ve not done these in ages.
34kg DBs x 8
38kg DBs x 7
40kg DBs x 5
Pull ups (palsm facing away)
x 5 x 5 x 5 x 4 (plus 1 lower)
HS Chest press
40kg Each side
x 8 x 8 x 8
Seated cable row
84kg
x 9 x 8 x 8
Viking press
61kg x 6 x 6 x 6
Hammer rope curls
10 weight on rack
x 10 x 8 x 7 (dropped to 5 weight and did 10 reps)
OH cable tricep extensions (bent over at waist)
10 weight
x 10 x 8 x 7 (then weight on 5 for 8 reps)
Good session, feels quite similar to the hypertrophy session now though. Need to made sure i’m hitting things in a strength like reps etc.
you on a program or just winging it ?
I was following PHUL, but on the strength/ power days the main exercises where you are supposed to do between 3-5 reps, i ended up increasing the range. I also struggled with how to do the reps on the supporting exercises on the power/ strength day. Are you supposed to do every exercise in a power way (slow lower, ,slight pause and fast up) or more of a hypertrophy way (constant tension and more like a piston) or if that even matters.
Then with my back issues the lower stuff ended up just going to higher reps. Guess i’m in limbo land for a bit while everything settles down.
