About one month ago something went awfully wrong in my lower back while training. I went to see a doctor and was told I have some sort of "lumbago" and was told I need to do lower back exercises for the rest of my life just to maintain my back so it doesnt happen again. Apparently it might be a genetic thing, since my mom had something similar.
The back problem is really bugging me, because Im doing an internship at a company with free gym and equipment, and I managed to lose 10 pounds and slim up in 4-5 weeks. I had a really awesome thing going on. Now its been one month doing nothing, and I really want to get back out there and continue my training, but Im afraid of what might happen next time I overdo an exercise.
So WTF, how can I possibly get ripped while looking out for my back? I realise deadlifts and squats are out of the question, but I cant think of programs that doesnt involve traditional stuff like that. Im aching to get back to the positive progress I was having before all of this.
I tore both my shoulders playing competitive sports a few years ago, almost half the exercises commonly done by people make my shoulders hurt like crazy. Surgery is also out of the question and I honestly don't have time to go to a doctor with all the follow up appointments and such so I know that feel.
All you need to do is find exercises that you can do that don't affect that certain part of your back at all, and it might even mean completely not doing back (depends on severity).
Long story short: work around it, if it means only doing chest and arms or something it's still better than nothing. Also don't push yourself to do anything that will cause any pain in your already fucked up back, it will not be worth it.
tl;dr
Work around it
You should try the leg press. it puts virtually no stress on your back and arguably the perfect substitute for squats, (which are one of the most important lifts in general)
I know it doesn't really solve your whole problem, but its really important not to give up leg work because of your back.
Firstly, how did you hurt your back exactly? A "lumbago" is for the most part something caused by bad posture.
Secondly, unless this injury is so bad you can't even lift the bar with proper form and pain free, I wouldn't exclude Deadlifts and/or Squats.
Thirdly, being it only a lumbago caused by an unknown source, I will remove that fear from thought. Without getting much details, I'd follow the advice from the 2nd paragraph and listen to my body. Start from the bar, relearn form, and raise weight slowly using 1-2kg plates.
I cant really remember how exactly it happened anymore. its been nearly a month now. All I know was that it happened during shoulder training.
Now that you mention posture, I had actually tried to correct my posture a few weeks up to the accident. Only sitting straight on chair and sleeping on my back etc. Maybe my newly aquired posture wasnt ready for my regular training.
Now the pain moslty appears if i have been sitting without proper back support. It seems a bad chair actually is worse than heavy work.
Sitting straight actually strains the back more. It's not a natural position.
Sorry, you need to Log In to post a reply to this thread.
