So a couple of weeks ago I compressed a disc in my lower back while squatting. The pain is alot better than it was 2 weeks ago,but i still cant squat or deadlift anywhere near the weight im used to. Im trying to put on some mass and want advice on what kinda stuff i could do for my legs if doing heavy squats and deadlifts are not an option at the moment?
heal first…or never again will you be able to fully function. If you rush this, no matter what mass u put on you will lose it later getting reinjured…
as far as leg exercises, lunges, split squats, step ups, reverse hypers, glute ham raises, leg curls, leg extensions…all should be easy on the back.
Thanks bro
I’d be careful with the reverse hypers myself. I aggravated my disc problem, but depends on the severity of the injury, as I see it prescribed here for people with disc injuries all the time.
Which direction is the bulge? Makes all the difference in the world as to what exercises you should be doing. One could be the worst, or best thing for you.
Ive had back surgery-Lumbar discectomy L5-S1… Key is core strength. Start light at first. Bird dogs and supermans for low back. It will feel like you are doing nothing but you need that base. Do not compress your spine until you are healthy. You are looking for trouble. Thats how i reinjured my back.
Physioball stuff
Olympic ring stuff
core work
pelvic tilts
hamstring flexibility
Stay away from spinal compression or anything that puts severe stress on the area (hypers)
[quote]williams843 wrote:
Ive had back surgery-Lumbar discectomy L5-S1… Key is core strength. Start light at first. Bird dogs and supermans for low back. It will feel like you are doing nothing but you need that base. Do not compress your spine until you are healthy. You are looking for trouble. Thats how i reinjured my back.
Physioball stuff
Olympic ring stuff
core work
pelvic tilts
hamstring flexibility
Stay away from spinal compression or anything that puts severe stress on the area (hypers)
[/quote]
You should watch the video I linked. This stuff worked for you, but may actually exacerbate his bulge if it’s posterior.