I just recently got over a serious back injury and have been unable to work out for a month. I cannot do any squats, deadlifts, or exercises that have me bent over or holding heavy weight that puts stress on my back.
It’s been real tough for me to accept the fact that i can no longer squat or deadlift. Those two exercises were such a staple in my routine, and now they cant be touched. My question to you guys is, could you help me develop a program that will get me around this?
this was my original split
Mon- Quads
Tue-Chest and Biceps
Wed -Rest
Thurs-Back and Triceps
Fri-Rest
Sat- Shoulders and hamstrings
Sun- Rest
i am also 5’10’’ and 160 lbs (ive lost 18 lbs from lack of working out and poor diet)
It’s probably better for you long term to just wait until your back is healthy and then start back doing what you can. I hurt my back about 1 year ago (muscle pull), and the only things that really help are squats and deads, you may have a different type of injury though.
First of all don’t push it untill you have healed up. I blew out several disks 4 years ago and I have given up deadlifts and heavy back squats. Now I will do light front squats every now and then. But my leg work is mostly leg press, Bulgarian Split Squats, and 1 leg Romanian deadlifts. It ain’t what I want to do but at least I’m lifting.
As for back work, bb rows are out but I never really liked them anyway. 1 arm db rows are my favorite back exercise with pull-ups a close second.
If your back can no longer handle squats or deadlifts, don’t do them. Lifting ain’t life, it’s a way to make life better. If you squat and mess up your back even worse and end up in a wheel chair for the rest of your life, life ain’t better.
Clean up your diet and do (lift) what you can safely do. It ain’t the end of the world, you just need to adjust things and carry on.
Do what you can and think 3 times before trying anything. When you feel healthy rehab all the major lifts that would have been affected by it.
I had a very serious back injury from deadlifts that had me out of deadlifting for 5 months. After I got back into it I sucked up my pride and started deadlifting 185 as a start weight. I still am hesitant to lift higher than 225 (Was 300 before injury) for now but I know its the right thing to do. Progress slowly or you’ll injure yourself all over again.
[quote]Irish Grip wrote:
First of all don’t push it untill you have healed up. I blew out several disks 4 years ago and I have given up deadlifts and heavy back squats. Now I will do light front squats every now and then. But my leg work is mostly leg press, Bulgarian Split Squats, and 1 leg Romanian deadlifts. It ain’t what I want to do but at least I’m lifting.
As for back work, bb rows are out but I never really liked them anyway. 1 arm db rows are my favorite back exercise with pull-ups a close second.
If your back can no longer handle squats or deadlifts, don’t do them. Lifting ain’t life, it’s a way to make life better. If you squat and mess up your back even worse and end up in a wheel chair for the rest of your life, life ain’t better.
Clean up your diet and do (lift) what you can safely do. It ain’t the end of the world, you just need to adjust things and carry on.
My $0.02.
YMMV
Fred[/quote]
How’d you blow out several disks? I hope it wasn’t deadlifting or squatting.
I’m with these guys. Especially with the back. Let yourself heal before pushing it or you may be very sorry for a long time. That doesn’t mean you can’t start working your way back, but be careful and stop immediately at the first sign of pain. I bulged a disc a while back.
I couldn’t sit, walk, lay down or do just about anything without nagging pain for a few weeks. I took it easy with slow deliberate, very light sets for a while and it is no longer an issue at all. It got better and better. I think the light work may have actually helped it heal faster.
Also, sound nutrition will accelerate healing as well. Injuries really blow, but if you use your head you can get through it. You may surprised by how quickly you rebuild your previous gains once you can go all out again.
