I am looking for a programme for a programme that rebuilds the lower body. What i mean by that is i seem to have multiple weaknesses, previously injuries and keep going through a cycle of getting stronger, then having the same injury but not fixing the route cause.
As far as medical history, i fractured by left hip about 20 years ago which caused an uneven pelvis, this then caused me to crush 2 discs in my lower back about 2 years later.
Since then i’ve had multiple back issues, glute weaknesses spasms, tight hamstrings, ankle issues etc.
I’ve been to physios who have given me specific areas to work on and i have worked on them but i was looking for a complete lower back, glute, hamstring, calf lower body programme to follow that actually makes these issues go away permanently.
I have no idea how to program what you’re looking for safely, and would probably consider figuring out a way to have a therapist and strength coach collaborate. May be difficult considering liability risk, but even getting a list of approved lifts from a therapist and then sharing with a coach might help.
Regarding some of the specific disk, lower back and hamstring issues you mention, I’ve heard multiple people at my gym say that after they’ve incorporated reverse hypers for a while, they’ve been able to drop therapy. I don’t think their issues are as severe as yours so I would discuss with a therapist first if it were me, just to make sure you don’t aggravate or worsen something instead.
If your discs have ruptured and are compressing nerve roots, which would be consistent with the symptoms you describe, more compression is unlikely to do you any favors.
Some folks get some benefit out of decompression techniques, like inversion tables. I did not, and I suspect degree of herniation is the driver. I was really struggling to walk before both my surgeries, and they came as huge reliefs.
All that to say, the answer might not be found in the gym. Were you looking to do things in the gym, I’d only use stuff like the spin bike with high resistance and maybe a sled. If you have access to a belt squat or reverse hyper, I guess see how you tolerate it. If all this is caused by nerve root compression, though, any inflammation in that area is going to exacerbate those symptoms.
First thing first. Find out what hurts your back, arching back (extension) rounding forward (flexion) or force straight down (compression). And when you find out what hurts, Never Do That.
Sit on chair
Then lean forward or flex back, or pull “down” and see what hurts.
Once you know what hurts, do “Core” work that build you up against that. Like if “extension” hurts you, work hard on “anti-extension” ab stuff.
That makes sense. If your left hip range of motion or strength is limited, your hip joint will stop moving when you bend over. And if you keep hinging and bending lower with your left hip not moving anymore, your lower back has to twist and torque and extend funny to make up for the lack of hip motion.
Go strict and slow and bend forward until you feel your hip get tight and your pelvis begin to tilt or twist. That’s the “bottom” of your hinge.
Then straighten up and extend your hip until you feel your hip get tight, and your pelvis start to tilt or twist. That’s the “top” of your hinge.
And the range between the “top” and “bottom” is your new range of motion for hinging. It may be that when you do RDLs you have to stop an inch above your knees at the bottom and 3 inches from lockout the top.
So that sucks, but if you stay in that ROM for “big” “compound” moves you can use single leg assistance moves to make up for what you’re missing.
I’ve had disc issues in the past. Turned out to be the supporting musculature in and around the spine were weak. One round of PRP about 3-4 years ago fixed the issue. Haven’t had any pain since.
So extension is very stiff and hurts. Compression and flexion are all fine.
The 1 legged RDL on my right leg is fine all the way to my toes. Left leg, I can barely hinge at all without the pelvis twisting. I struggled to balance on that leg (even without injury I’ve noticed I struggle to balance on that leg) but my pelvis/ back couldn’t keep straight at all.
Any advice on what’s best to strengthen my left hip then? And thank you for your assistance.
As one who has stenosis and neuropathy, I get it. I will not go into detail. But, my neurosurgeon, always suggests I swim. Unfortunately, there are not a lot of pools where I live. That is really as much as I feel I can add to this topic.
When you do the circular motion you work All the tissue in your hip joint, hopefully even the areas that you haven’t worked in awhile. If you can get things moving again “teach” your brain that it’s OK to loosen up your hip and allow more motion. Just like CNS or “strength” gains everywhere else in your body.
And using the joint and rubbing the tissue together should rebuild the muscles and connective tissue around the joint. Just like size gains or hypertrophy in the rest of your body.
The “Test” to see if this stuff is working will be your ability to stand on your bad leg. If the hip circles improve the joint it should be easier and easier and less and less painful to stand on your left leg.
Eventually we have to get to the point where you can stand fully on your left leg, flat footed, hips level, with your knee all the way straight.
Just got some hip circles and when I move my leg outward it’s sooooo weak and shaky, that outward motion seems to be the area that needs most work. I’ll do these two times a day and see how they goes.
Doing the hip circles is cool. It hits all the angles and shows you where the problems are.
If that up and outward motion is difficult you can some work focused on that too. Clamshells and reverse clamshells are the easiest way to get started.
Clamshells
Reverse Clam Shells
Quick video with some cues. Don’t arch your back, don’t let your pelvis twist around, focus on the glutes, blah blah.
The woman in the video recommends some ab activation work before the clamshells. This one is the Curl Up, you use your abs to pull your ribs and hips together. Like the opposite of back extension.
@FlatsFarmer I did some hip cars to see what my range was like and it’s definitely the external rotation section causing my an issue and then extension (leg going up at the back) is also a massive issue.
On external rotation it’s so stiff and weak with poor range of motion.
Extension it’s really hard not to round my back so probably range of motion and strength there as well.
These are awesome though! Thank you so much. You’ve no idea how much better my back and hips feel from spamming these stretches/ exercises you’ve provided.
