Training Without Lower Back Stress?

I recently injured my back and the doctor told me that I should not perform exercises which put to much pressure on my lower back. What exercises do not put pressure on the lower back? For example I think that I can do all the chest exercises, biceps, triceps, should not be a problem. I don’t know about the legs, shoulders, and back ones. I won’t do deadlifts and squats for a while. Thanks…

I had bad lowere back issues for awhile. You can do leg presses, which will help depending on the injury. You can “cut depth” on them or force a good lower back stretch with the light weight.
I did alot of leg press (various styles/foot positions) and supported upper body movements. One thing to also watch is if you get a big arch on bench, because it also puts pressure on the lower back. Bench with your feet on the bench, and do supported back and shoulder work.

And how long did you had to wait until you did deadlifts and squats?

If it hurts don’t do it. Depending on the severity taking a shit could hurt. Doesn’t sound that bad though.

without a more specific description of your injury its hard to guide you in the right direction. Is this a muscle pull, tendon or ligament? Spinal erector, pirifomis? Any nerve pain down either leg? etc.
Without those answer let me say two things:

  1. Leg Presses [depending on the machine itself and your form] can place an enormous stress on the lower back
  2. Active Recovery sometimes [again depending on the specifics of the injury] are to be preferred over passive recovery. If you have access to a Reverse Hyper Machine that might be a good friend of your during this process

The Dr. said that I have lumbar sciatica because that I said that I felt a tiny sensation down my right leg (the pain in the back is on the lower side as well). She said that I do not need to make an X-ray, because since the pain went away after a few days, it means that the area is starting to healing. She said that I can go to the gym, but that I shouldn’t lift with my back, she even said that when I lift an object from the ground I should always do it with my knees bent, similar to a deadlift movement. I started to do back strengthening exercises at home, such as core twists, Turkish get ups, prone bridges, and so on.

Is this pain in your erectors lower like underneath the glutes?

I feel it a little in my right buttock, in the middle of it, I don’t know how to explain. It is not a very large area, but a small one, and there is where I feel sort of a pinch, because I can not consider it pain

google piriformis syndrome, that might be it

Is that bad? I’ve also taken two types of medication for them, one was a muscle relaxer, and the other one was an anti-inflammatory.

Bad? Thats a relative term. I got pirifromis syndrome and its just something you gotta deal with with lots of soft tissue work. Sciatica is often mistaken for PS. Good news is no surgery is needed you just gotta manage it

And what types of exercises do you usually do at the gym?

I do everything because I manage it well. Everyday I stretch and foam roll and ball roll my piriformis. I have an inversion table and Im on that daily as well.

Are the core twists, Turkish get ups, prone bridges, hyperextensions and that sort of exercises for strengthening my core and for improving the condition?

I went yesterday to the gym and I did some hyper-extensions, dips, pull-ups. Unfortunately I felt discomfort in the lower back region at every exercise, I had no idea that it is involved in such a wide range of motions. I thought that it will hurt more, but it didn’t. Anyway will I always have this pain from now on, or will it go away completely after a period of medication, and various exercises for strengthening the area?

Too hard to tell and early to say. My never goes away really but it gets to a point where its not a daily bother if I very actively try to manage it. If you gym has a reverse hyper machine use it

I went to the Dr and I did an X-Ray. I have something at my L4, L5, and S1 vertebrae. He said that I should not do any physical exercises the following 2 weeks and he also said that I should take 3 types of medications for the next 7 days. I’m worried that I won’t be allowed to lift weights for the rest of my life :frowning:

[quote]Vdcnsrg wrote:
I went to the Dr and I did an X-Ray. I have something at my L4, L5, and S1 vertebrae. He said that I should not do any physical exercises the following 2 weeks and he also said that I should take 3 types of medications for the next 7 days. I’m worried that I won’t be allowed to lift weights for the rest of my life :frowning: [/quote]
That might be a hard reality to accept but if you have to what other choice do you have. I had my first XRay last year and when I saw myself that my L4 and L5 were only 3-4mm tall it was an eye opener. At the rate I was going I was a few years away from just being done and gone. So I gave up the max squat and deads. I stopped the PL.
There’s a guy at my gym. Massive and strong. Former 800lb+ squat, 600lb+ bench. He also like us has L4 L5 problems and he had to become a bench only guy because of this. I used to work with another guy who was a 500lb bencher. This guy was a logger and he had an accident and lost some fingers on one hand. Now he cannot bench the way he could before.
Hopefully you can work thru and around this but if you cant as hard as that might be to accept, accept it you might have to. Good luck

Do you guys think plyometric jump put a lot of stress on lower back ?

depends how you land but potentially yes very much so