Looking for deadlift substitution

K

kweller

Cathlete
Hi Cathe,
I strained a low back muscle a few weeks ago and have been doing low-key workouts ever since to try and let it heal. I am still having good days and bad days but I want to continue to do your strength workouts, but modify them for my back. One exercise I particularly have trouble with now is deadlifts (which is unfortunate because I love them). Is there a substitite exercise I can do in place of them until I am able to resume doing them again? Also, do you know if some people are never able to go back to deadlifts after straining their low backs (don't know if you can answer this one, I guess I am just paranoid about it and would like your input).
Thanks in advance,
Looking forward to the Body Blast set,
Kathy W
 
Hi Kathy,

Obviously I'm not Cathe, but I wanted to chime in and say hi - I always enjoy reading your posts here and elsewhere (VF mainly). I think we did a trade a while back too. I'd also like to hear Cathe's answer to your question. I too have strained/injured a low back muscle - originally early spring, and recently it has flared up again - I have not gone back to deadlifts since the first strain. My physiotherapist said no until I was completely pain free for 6 months which unfortunately hasn't happened yet! I'm finding it very hard to resist working out, but I'm going to try concentrate on core/ab work on my good days, and keep things mild on days that aren't so good. It's tough with a 30 pound little boy that needs to be carried/lifted sometimes. I credit Cathe with the strength I do have and that I have not had a more serious injury - Thanks Cathe :D

Anyway, just want to say I feel your pain and I hope it passes/heals quickly for you. Take care,

Beth
 
I'm also looking for a substitution. I noticed some lower back pain, just on my right side recently. I didn't go to the doctor, and haven't stopped working out, but I have found three things that have helped me. First, Rodney Yee has a video, Back Care Yoga for Beginners, I think it's called, that helps relieve the discomfort. He says it's for both strengthening your back and for relieving pain. It has helped me. I also tried Yoga Zone's Yoga for Back, and it was not helpful.

I've tried limiting my weight on deadlifts to 25 lbs. That seems to work for me, so far. The couple of times I tried to increase, even just to 30 lbs, I felt some straining again.

Finally, I work full time, and I think I've just been sitting too much during the day. I try to walk a mile or two at lunch, but that alone wasn't helping. I've since tried to take a ten minute walk in the morning, a 15-20 minute walk at lunch, and a few minutes again in the afternoon. I just started that last week, and I've seen the greatest improvement just from making that change.

I also have two boys, approx. 43 and 50 pounds, that I pick up sometimes, mainly just when playing around. They're older, so it's easier to tell them no, I can't do it.

Good luck! I hope you feel better, and that Cathe can give us a good substitute!
 
Hey Lisa - Appreciate your experience too - I just requested Rodney's Yoga for Back Care via my local Library - glad to hear it may help :)

Beth
 
You're welcome. I hope that it helps you also. I just wanted to make another comment on the Yoga Zone Yoga for Back workouts--I did them when I wasn't having back pain, and liked them. For me they were just too strenuous when I do have back pain. Rodney Yee's workout is done in three segments, one sitting, one standing, but using a chair for support, and one segment lying down. The Yoga Zone video is all non-modified poses. It's probably good if your back is in good shape.

I just felt like I cut down that workout in my original reply, and thought I should restate what I meant.

Good luck!
 
I have also had low back problems from an injury that happened to me about 10 years ago doing heavy deadlifts. It has taken me this long just to be able to work out again and I am now at full force. I hate deadlifts and I really wish Cathe wouldn't do so many of them! LOL!! I wish there was some kind of substitution for them. I have been slowly incorporating them into my workouts, but with VERY light weight and very few reps. They still scare me to do them. Anything Cathe can suggest would be greatly appreciated!!!
Debbie in OH
 
Just wanted to reply that I thought I had a severe low back strain, but after the pain didn't go completely away for 2 months I forced myself to go to an orthopedic who diagnosed me with a herniated lumbar disc. So if the pain comes and goes, like mine did, you might want to check with a doctor. I don't do deadlifts anymore, even though I've been able to resume my old fitness regimen. While they may be an effective low back exercise, IMHO, I feel they are just too darn dangerous! As a sub I do the lying superman exercises that Cathe does on a number of her tapes. S&H Chest and Back is one of them.

Incidentally, I love both the Yoga Zone and Rodney Yee back tapes. Another good one is Karen Voight's Abs and Back Pilates workout. She incorporates a lot of theraputic back exercises that are similiar to what you would do in physical therapy. It's not a very exciting workout, but I definitely feel stronger in my core after doing it.
 
Leslie,
THANKS so much for that idea (supermans). On the plus side I am so happy to have come back to this post and see so many others looking for the same substitutuion. On the minus side, I read no other ideas on suggestions until I got to yours. But that is okay. One is better than none and you seem to be doing well w/ supermans. Oh, I just thought of another one-it is a seated superman-sitting on the step but leaning forward and raising arms at a 45 degree long lever. this would also be good to try as a sub. Thank you for your suggestions.

Beth-Hey! Nice to see a friendly face :). I am sorry about your back troubles. It is a major drag. I've found that stability ball work- really, any / all kinds - (for abs, legs, stretch) has been great for my back so far (hasn't healed it - LOL - but it has helped my mobility and comfort a good deal). Have you tried any ball workouts? To be honest, my back troubles have breathed new life into my stability ball workouts (previously I dragged it out for the Intensity series ball sections but it didn't get much use besides that). They take on a whole new meaning when you have back problems. Also, I am not a fan of pilates personally, but I am incorporating some into my workouts due to the back problems. Getting me to do it is kind of like getting me to eat worms, but I have to say, I did 15 minutes of pilates after my regular workout on Saturday, and I truly felt the positive effects of the pilates all day after. It's still like eating worms but I have to MAKE myself do it for the rewards. Feel free to pm me at
VF or email me (my email's at VF) if you want to chat more.

Someone mentioned a herniated disc. I take this to heart - the opinion to see a specialist - thank you. If the pain does not go away in a month or so (happened about three weeks ago?) I definitely plan to see a Dr about it. I'm not beating around the bush with myself over this. I just don't want to jump to conclusions. Thank you for your suggestions.

Cathe, I still do hope you reply. :D
 
Hello All, pleae allow me to chime in here. I also suffer with lower back pain - or should I say - former back sufferer. I had a thread a while back - May or June - "Dr. says no to high impact workouts". Deadlifts were definately a no-no but once I started my physical therapy with a wonderful therapist, one of the last segments on my last day was a deadlift with a 20 pound barbell. He commented that my form was right on and even though I will always have lower back problems doing the stretches that were prescribed and not going too heavy I can continue to do deadlifts. I would suggest also seeing an ortho specialist, have an MRI done and then go from there. Believe me, being in major pain and under the influence of major drugs is not fun. Have it checked out. Feel free to email me, I have copies of the stretches that were recommended for my back and would be happy to share them with you.

Take care,

Iris

:D
 
No I'm not Cathe -

Dead lifts with much lighter weight are different, so they do count as a sub! A good way to work back up to the old weight. :p :p

But the following might work only once you find that you do not have a disc problem. And, after you have healed out of any pain. Also, good prevention for the rest of us.

Training heavy, but not near failure/fatigue, can train me to always concentrate on impeccable form. In other words, go heavy, with miniscule reps, like 4 reps, and with dead lifts keep your eyes glued to the ceiling at all times during the rep! Cathe won't mind if you use this variation (which might be boring on a video! only 3-4 reps!)

Put the bar down well before fatigue sets in. Not way before, just well before. With dead lifts a little fatigue can persuade us to squirm just wrong. That is bad. As long as we stop before that fatigue sets in (I am not anti-endurance, just right here pro-concentration drills) we train ourselves to concentrate 100% of the time. It's neurological training as well as purely physical. Make sense?

Tense up all your muscles when doing a dead lift. Grip the bar hard, harden the whole core, keep your eyes on the ceiling. Tighten the shoulder blades (rhomboids).

More sub exercises: actually these are just form points. Keep head up during push-ups. Head is an extension of the spine- sometimes we forget where our head is, and I always like to look at the TV, but be conscious of head position. Little funnybone-like twinges in extremities can mean your head is turned when it should be straight.

Do those bent-over spinal stretches and one-shoulder stretches Cathe does. Put your spine back to neutral in between each one.

Stay active in your downtime- walk around the outside of your house looking for chores, take out trash, wash the car, etc. Put on your supportive shoes to start your day, so you'll be ready...

I'm avoiding a task right now so I'm getting real wordy! :+ }(
Bye! - Connie
 
Connie, thank you for the detailed information - I really appreciate it. I have been keeping up my workouts as my back is getting better and better by the day. I've been using stability ball a LOT and it has been an incredible help to me. As a matter of fact I had been curious about 'body rolling' before but decided that if any time is appropriate, now is that time, so I ordered a fitball therapy kit - and wow I tried it tonight - it gets into your fascia and tendons and muscles - I do feel like I've had a massage. I better drink a lot of water :) Anyway, I am getting WAY off track here. Thank you for the suggestions for exercises. Will try the 3-4 reps thing with deadlifts - but not just yet - but when I am ready to do them again, I will. Thanks!
 
Body rolling- sounds good! Is it just rolling your body along the ball? After 4 straight days doing dental hygiene, it sounds like something I should do. (right now)
 
Connie, Punky,
I first saw it in the Power Systems catalog - under the name "Fitball Body Therapy". It purports to open up and release the myofascia and tendons, creating space in between your muscles, bones, tendons. So basically, it's like deep tissue massage, but self-administered, using small balls that are hard with texture on the surface of them.
There is a book on it at amazon:

http://www.amazon.com/exec/obidos/t...103-2511794-9327040?v=glance&s=books&n=507846

I bought my stuff from this site:
http://www.afitimage.com

A personal trainer runs it, it is a small online store, with all 'ball and band' stuff. GREAT customer service, and she has a good reputation within our 'culture' (the video exerciser's culture that is ;) ) I was so pleased with her service, that I posted on VF, and I got many replies of others who are vary happy with her, as well.

I'm veering from the subject here. So I tried the fitball therapy last night, and it truly is like massage therapy. I had a similar feeling when done, as I would have after visiting the PT (deep tissue massage)or getting a swedish massage. It wasn't completely comfortable, but it isn't supposed to be. I did feel great afterwards. I plan on integrating this into my regular program. I also have fibromyalgia and I think it will be very helpful in this respect, as well. (just in case you are wondering, FM is a muscular-and nerve-related chronic condition).

Take care, and gee Cathe must be very busy, but I've been getting great responses from everyone else, so THANK YOU:)

Kathy W
 
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