Hey all,
Basically I hurt my back, and I’m trying to still workout without putting any stress on my back and let my injury heal. I’m thinking of doing Staley’s EDT II with a few minor adjustments. I never really used many machines before I hurt myself, but I think it might be a good way to mix things up without exacerbating my injury.
Anyone have any suggestions? I’m going to be doing swimming on my off days probably.
Day One
First 15-Minute Segment:
A-1: Machine Bench Press
A-2: Cable Curl
Second 15-Minute Segment:
A-1: Pec Dec
A-2: EZ-Bar Preacher Curl
Third 15-Minute Segment:
A-1: Flat Dumbbell Flye
A-2: Left Arm Preacher Curl
A-3: Right Arm Preacher Curl
Day Two
First 15-Minute Segment:
A-1: Horizontal Leg Press or Bulgarian Split Squats depending on whether there is any back discomfort
A-2: Seated (Supine) Leg Curl
Second 15-Minute Segment:
A-1: Left Leg Reverse Lunge (with glute emphasis)
A-2: Right Leg Reverse Lunge (with glute emphasis)
If I was you I’d work out with out the machines except if you have a squat machine to attach the weight around your waist. Or you can get a dip belt load it up and stand on something that will allow the weight to drop and squat like that.
Thanks everyone for the replies.
I’ve been trying to work on my postural problems / glute activation / core strength, which is why I’ve got the bird-dogs and planks in there. I’ll give the step-ups a shot. I think I’m going to avoid two legged squats for a while until I’ve got the flexibility to keep my torso vertical through the entire ROM. This way once I get back to them I’ll probably be able to lift more weight more easily as my back won’t be the weak point.
If you are going to leg press, leg press one leg at a time for either thighs or calves (try not to load your back until you can handle the stress. Do walking lunges with or without DB’s (no bar, again try not to load your spine yet). If you are going to do leg curl do them seated and one leg at a time. DO some dragging, hiking, side lunge walking (also called Spider Man’s) and swimming with a buoy between your legs as this will create less drag and help you to mobilize your spine with the 1G in water. When you do pulls up make sure you stretch your lats and entire side afterwards so you do not get any thoraco-lumbar and quadratus lumborum tightness that will inflict your SI joint.
Do stabiltiy ball chest pressing, ab crunches and work to hand stand style should press (minimal spinal poad).
These are just suggestions, but I was slated to have back surgery yuears ago (extreme back injury in the military) and by doing what I suggested here I waas able to get back to loaded lifting.
Good luck and always get with a sport medicine Dr. to help you get to where you need and desire to be with running your exercises of choice by him/her for approval and guidance.
Oh ya, try the Pilates and Yoga shit with your lifting as it may very well help, just don’t dress like a fruit cake! LOL!
I fractured a thoracic disk deadlifting. It’s a compression fracture, and not a bad one, probably a little less than half way through the vertebra and very thin. I have underlying postural problems that most likely contributed to stress being put on my thoracic spine during the lift. Resting pain is essentially non-existent now, and I’m feeling better. The injury occured about 10 days ago, and I’m simply trying to make some progress and stay active without exacerbating the injury.
[quote]DemiAjax wrote:
I fractured a thoracic disk deadlifting.
Edit: It’s T-11, by the way.
[/quote]
yeah, that sounds pretty much like a significant injury. i have T9-10 compression from carrying a pack and an 81mm mortar for so many years… and yes, it can be a problem… my T9-10 are probably not as bad as yours… my L4-5 are worse…that is why i am out of the Marines now… i got out on a medical seperation… i just dont over-do it… take it slow, and watch my form…
[quote]simon-hecubus wrote:
Are those Cable Curls from the ground up? If so, I see a problem when you use your back to hold your torso in position.
Cable curls to the head (up high)? No problem.
The stiff-arm pulldowns may be a problem too. You use your abs a lot on these and your back may respond counteractively.
Be safe,
Scott[/quote]
Yeah I tried the cable curls from the ground up. Worked my abs pretty hard because I’m trying very hard to keep a straight spine on everything. From now on I’m going to make them higher.
Thanks for the tips everyone.
I’m in the same boat as you, found out about 5 wks ago I had a herniated disk and one starting to protrude.
Good luck, we’re in the same boat together.
And thanks to the posters in this thread, I’ve picked up some good ideas.
BTW Bushido, if you remember my post about this, I found a great chiro who now has me pain-free!
He’s doing some massage, some reflexology/acupressure/whateveryouwannacallit, and especially intense stretching, more intense than I ever did on my own.
I’m starting to see how important stretching is, and massage as well.
[quote]Sonny S wrote:
I’m in the same boat as you, found out about 5 wks ago I had a herniated disk and one starting to protrude.
Good luck, we’re in the same boat together.
And thanks to the posters in this thread, I’ve picked up some good ideas.
BTW Bushido, if you remember my post about this, I found a great chiro who now has me pain-free!
He’s doing some masage, some reflexology/acupressure/whateveryouwannacallit, and especially intense stretching, more intense than I ever did on my own.
I’m starting to see how important stretching is, and massage as well.
Haven’t started lifting yet though.[/quote]
Good luck man. I’m lucky enough at this point to be 19, at least for recovery. From looking at your profile, this might be a decent time for you to lean down a bit. I’m currently trying to lean down a bit from around 210 to 200, and I don’t see a better time than now to do some high rep/low-medium weight stuff + cardio. You’re a big dude, so use this opportunity to swim or stationary bike once your doctor clears you.
You’re in New York? Is your Chiro near NYC? If so, can you shoot me a PM with his name?
Thanks,
Alex