After a C5/C6 disc hernia years ago from overhead press, its now a gamble doing OHP if I reinjure myself. Dr’s said MRI shows disc wear, and what is likely happening is I am having bone on bone touching (when loading up on weight), which throws my entire back into inflammation and all the muscles freeze up severely and I am out of the gym for 3-4 weeks. Dr said no nerve issues and that’s his guess is that there is some bone on bone touching thats causing the problems.
Is there any hope to lift heavy anything over head, or should I focus any particular exercises to build some more strength in that area that might help support better?
If there’s no requirement to do them standing, try them seated. Seated OHP in many ways rocks just as much as standing. Without the need for that extra stabilizing, you might find you can actually lift more than you could whilst standing. Stay honest with your form, no arching.
Another idea to take even more stress away would be to do it off pins resetting between each rep. This will release the need for constant tension, and allow you to reset your form making sure you keep your base in it’s most comfortable, safe position.
I have no heavy OHP goals to avoiding further damage. I just didn’t want to neglect a lift entirely and end up with any issues from not being well rounded?
Good thought on seated.
Also in general I couldn’t help to think that trying to build a thicker upper back and traps would help support the cervical spine for stability and help protect it? Clearly OHP isn’t working for me though.
Personally I think you can completely eliminate the OHP. Many on here will call me a liar and say I have a microscopic… medial delt, but I’m sticking by it.
I’d do a bunch of rear delts and face pulls for that shelf. Lateral raises of all types and misery for the side. Do some inclines for your pressing strength (assuming that position doesn’t hurt). If you really feel like it, you could do some machine shoulder presses and definitely cover your bases.
No single lift is essential. Whether that be OHP, or even barbell squats and deadlifts. As long as you get the major movement patterns in whilst following a balanced program you aren’t going to suffer from any issues from not being well-rounded. Yes, it is true that a standing overhead press may involve some things that the seated version won’t, but it’s not going to cause an imbalance or anything. I love the standing overhead press but people from all walks of life neglect it and do absolutely fine. Many trainees won’t even do it seated, finding that incline bench and isolation movements like lat raises are enough for their shoulder development. Powerlifters rarely put much focus on it, and so many recreational lifers have shoulder issues meaning they can’t do it.
I always believe that if you can work your way back to doing a movement then you should try, but in many cases that may not be possible and you can just use the myriads of other tools available to get a similar desired effect.
With that said, I can’t give @TrainForPain’s comment much love because I feel that OHP is one of the most neglected movements out there.
i’ve mention this a couple times on some threads, disc wear is like wrinkles. everyone gets it.
your spinal nerve has plenty of space even with a worn out disc.
i have some l4/l5 ‘wear’. i work out harder then i even did in relation to my lower back
I wish it were just discomfort to push through! I can do that. Unfortunately when it pops/crunches during whatever rep I am on, all the back muscles freeze up and tense quickly, so I’m physically unable to move my back or neck about 5mins after. Range of motion in my neck goes from 90 degrees to 15 degrees.
Hence why I’m basically out of the gym again for weeks until it heals. Working on cardio in the interim, that seems to be manageable right now.
