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David Sullivan
Aug 3, 2009 - 11:33PM
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Herniated disk and weight lifting
So I blew out L5-S1 almost a year ago and have been doing physical therapy, pilates etc.. and I noticed significant improvement. However since I stopped going to PT and started lifting heavy again, my sciatica has gotten bad again. So I'm going back to PT (I dont want to have surgery at this point) and I need to modify my workout routine. I'm a hard gainer and trying to bulk up, but I think I need to give up squats and deads and any other compressing exercises. My question is what do I replace them with? I'm 27 yrs old, 5'8 160 lbs and in good shape.
What exercises should I avoid and which should I do? I know all core work and flexibliity training is good, but this question is specific to weight lifting. I was doing 4 lifting days, I will list out my current routine and maybe you guys could help me modify it.
Day 1. Chest and Back: all push ups and pullups, for the push ups, I vary grip position and use a 35lb weighted backpack, for pull-ups also varied hand positions with a 10-15lbs backpack.
Day 2: Leg conditioning: I had been doing the following routine all bodyweight exercises
20 squats, 20 lunges per leg, 20 jump squats, 20 jump lunges, 10 burpees. repeated for 3 sets
Day 3: Shoulders and Arms: Various grips of bicep curls, mostly standing up, some seated. Tricep extensions, both on the floor and standing. Laying down tricep rises (bodyweight) for the shoulders, swimmers press, shoulder flies (seated and standing) Shrug/press combos, and pike press with my legs elevated on a chair
Day 4: Legs and Back (heavy day)
Weighted squats, deads, lunges, and calf raises.
for the Back, lawnmowers, heavy pants, pull ups, locomotive, back flies (seated)
Any input would be appreciated, sorry for the long post
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Dan Monahan
Aug 4, 2009 - 5:46AM
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Re: Herniated disk and weight lifting
Hi David
I understand your desire to keep weight training, I was in the same situation when I first damaged my back, but what I came to realise, is when you have a slipped disc and Postural Dysfunctions, if you try and gain muscle then it's the equivalent of trying to build a house on poor foundations....Eventually it will start to fall apart, due to the weak foundations.
I would consider looking into some form of postural therapy such as LTBP, and address the underlying dysfunctions first before trying to weight train and gain muscle....I wish I had this advice when I first injured myself, because I believe I certainly strengthened myself into alot of my dysfunctions, and it has taken ages to correct this, and I am getting there but it has taken almost 4 years of trial and error, but think I have finally found what works for me, and that is Muscle Balance therapy and trigger point work!
Please listen to your body!!
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Rich
Aug 4, 2009 - 8:45AM
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Re: Herniated disk and weight lifting
Could not agree more with Dan. i was in the same boat. Trained hard (Deads, Squats, heavy military shoulder presses, bench, etc) but I got myself out of major balance and herniated L5/S1. Miserable f'in experience. Get back into balance first and build that solid foundation. Once there, you will train better and feel better. I still continue to do the proper stretches everyday to maintain postural balance even though I am back to heavy training. Get the LTBP system. It works!
Good Luck.
Regards,
RB
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Weight Training Paul
Aug 4, 2009 - 12:52PM
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Re: Herniated disk and weight lifting
Totally agree with Dan
Exactly as he said it's the equivalent of trying to build a house on poor foundations
Get out of dysfunction first
Paul