I injured my back about a year ago, and despite my best efforts, it hasn’t completely healed yet. I haven’t been albe to lift since then, it’s been horrible. I want to start again, but before all my workouts centered arround squats, deadlifts, chins…things I can’t do yet. Can anyone give me some ideas for a workout that doesn’t use compound movements and won’t put any pressure on my back? Thanks,
Bev
Bev,
Have you tried some of the bodyweight leg exercises in Ian King’s Limping series until your back is ready for squats & deadlifts again?
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Stuart McGill’s “Low Back Disorders” book advised core/ab strengthening beginning with crunches, bridging & bird dogs (as the 3 exercises that put the least amount of pressure & strain on your back).
As far as upper body, you’re going to have to experiment with different excercises to find out which cause you discomfort or not.
FYI, I’m in the same boat as you are. I injured my back and hamstrings on 08/02/03 by going overboard with squats, deadlifts & leg presses during my lunch break. Kaiser prescribed physical therapy and vicodin and told me to lay off weight training completely until I felt better.
Physical therapy was mainly hamstring stretches preceded by 5 minutes warm-up on my exercise bike (once in the morning & once in the evening). I stopped going to physical therapy after approx. 2 months because improvement stopped. I had pain from my lower back (top of the pelvis) radiating thru my glutes & hamstrings. I couldn’t stay in one position (sitting, standing, laying down, etc.) for longer than 15 minutes without pain.
I resumed weight training in January of 2004. Pain was still present and especially painful in the morning after waking up. I tried AIS (Active Isolated Stetching) from the Wharton book which provided some relief immediately after stretching but the next day I would be stiffer and in more pain than before. Oddly enough bodyweight leg exercises provided longer pain relief than stretching. The DOMS even masked the pain due to the injured muscles in the morning. I also did alot of crunches, bridges & bird dogs.
I also did alot of standing and stretching at work. My job is mainly sedentary (99% absolute boredom with 1% sheer terror) but our workstations are motorized and can go up to about 4’ or so if someone wanted to stand & type.
Almost 1 year later, the pain on my left side is almost completely gone. But my right side is only about 95% better. I still have pain in the morning & with prolonged sitting. I’m back to squatting & deadlifting but with alot lighter weight.
Hope this helps,
Kevin
P.S. biodoc recommended that I see a chiropractor to help relieve the pain/discomfort.