I hurt my back in March and have been to the gym on and off since. I’ve been to a physio and recently my back’s gotten a lot better.
I’m trying to modify my routine to avoid any exercises that put stress on my lower back. So far I’ve replaced squats with lunges and lat pull downs with a CT’s Level 1 chinup program.
This leaves me with finding alternatives for bentover barbell rows, shrugs, military press, lat raises and standing dumbbell press. Does anyone know any or do you think I can stick to these exercises, but just use a much lighter weight?
I have in the past dealt with lower back pain, sometimes very severe. During my last bout a couple of months ago, I had pain shooting down both legs and could not walk, stand, sit, or tie my shoes. I did a lot of low back, glute and hamstring stretches, starting very lightly, and eventually incorporated a number of exercises to maintain a proper curve in the lower spine. A good physio or chiropractor who understands weight training will be able to give them to you.
Soon I was performing reverse hypers, albeit kind of improvised ones since my gym has no machine. I believe the reverse hyper is the key to keeping the muscles of the low back strong in order to keep up with the loads they must bear under weight training. I have returned to deadlifts, squats and rows, am as strong as ever and getting stronger.
I don’t know if this applies to your particular injury, so I hope I didn’t just waste your time! Good luck!
I hurt my back in March and have been to the gym on and off since. I’ve been to a physio and recently my back’s gotten a lot better.
I’m trying to modify my routine to avoid any exercises that put stress on my lower back. So far I’ve replaced squats with lunges and lat pull downs with a CT’s Level 1 chinup program.
This leaves me with finding alternatives for bentover barbell rows, shrugs, military press, lat raises and standing dumbbell press. Does anyone know any or do you think I can stick to these exercises, but just use a much lighter weight?
thanks,
XT[/quote]
Hey XXL Tank,
One alternative to bent over rows is:
Spider rows. You can do them facing an incline bench. Just set the incline bench on the lowest setting, grab a pair of dumbells, lean chest on bench and start rowing. This movement allows you to do rows, without putting pressure on the lower back.
For shrugs do the same thing with an incline bench. Get some dumbells lean into the bench chest on bench part and do shrugs. In these two exercises your upper body is supported by the bench and not you lower back.
I’m really not sure for military press, only maybe try them with dumbells seated on a 90 degree chair. At least you’ll have a little back support. Try it very light first, to see how your back feels, go up accordingly.
I don’t know what lat raises are, so sorry I can’t help you there. I hope these exercises help you out a little. Depending on your condition, I do agree that hypers little by little can help you strengthen your lower back,like Bandgeek suggested. Peace out!!!
“Sancho”
I’ve said this before, but I’ve got a congenital back defect and have reduced flexibility; if I allow too much extension, my hips or lower back can spasm pretty bad.
Oddly enough, I have had it happen while lying down, or turning quickly, but never squating, deadlifting, or with back extensions. I think maintaining proper form on those is the key to avoiding damage; go heavy but stay safe.
Now, it took me about a year to relearn the squat–I was one of those quarter-squatters–but I taught myself the full squat, starting at 95 lbs, and my knees and back have been better since.