Those of you with back problems - how are you modifying your workouts?

[AllisonT]

I have a compressed disc in my lower back (L5) and my chiropractor has told me no more squats, ever. I have the go-ahead to resume lower back work (supermans, extensions, deadlifts) but I can't do squats with weights at all. I'm thinking about substituting step-ups on a tall step, and doing lots of lunges.

I know a few of you out there have had to work with physical therapists and doctors to modify your routines too. Can you let me know what exercises you're doing?

 

[sarahs]

Hi!

I have a herniated disc at L-4,L-5 so it may be a bit different but I finished PT a year ago April and was told never to do high impact activity. Of course I didn't listen and now I feel better than ever. I just have less flexibility in that area so burpees are uncomfortable to do. I put my hands on the step rather than the floor and it helps so much. Other than that, I do everything I used to and I have no problems, high impact and all. I will notice pain if I haven't been active like after being sick, but once I start working out again, I feel great.

So, I think yours is more serious than a herniation but I want to give you some hope that eventually in time, you may be able to resume your usual activity. As for Step-ups, I heard they can aggravate a back condition. Just concentrate on strengthening your core right now and that will do wonders! I did all the excercises that you listed above and they really help. Most importantly, listen to your body...we are all so different(I'm sure you do already, but just a reminder)

Sarah

 

[IGTamayo]

Hi,

I started a thread "Doctor says no to high impact" where I wrote about this problem and received great and wonderful advice from this forum as well as my progress reports. I suffer from DDD (degenerative disc disease)on my lower back. Suffice it to say that I was beside myself with concern. After several visits to an ortho specialist and extensive physical therapy I am happy to report that I am toally pain free, back to working out with some modification and as Cathe says... "engaging my muscles to failure". I feel wonderful. I'm surprised that your chrio says "never". Look for the thread I mentioned and if you would like copies of the exercises I mention in the thread, I would be happy to send them to you in an email. I would also suggest that you seek a specialist in this area. I have never seen a chiro - something about having a doctor "crack" my back makes me uneasy about the whole thing, not to mention that I've heard horror stories. Dont get discouraged, with therapy and modifications you will be able to return to your workout routines.

Take care,

Iris

 

[FitnessGoddess]

Hey Allison,

I have a compressed disk & spinal stenosis in the same area. My first suggestion is to get to physical therapy--go through your primary doctor, not a chiro.

I went through 12 weeks of PT at 3 times a week. I was told not to do ANY lower body weight work. I ignored that advise & today I have no issues with my back at all. I have learned that the one exercise that will put me in pain is deadlifts. I do squats, lunges, leg curls, leg extensions (I have a bench with the attachments), leg presses all with no problem. I am lifting heavier now than when I was orginally diagnosed last year. What keeps me able to do it? The stretching I learned in PT. I have pain very rarely & when I do, I just do an extra set of stretches & the pain goes away.

 

[hounddogs]

After having surgery to remove 1/2 of my L-5/S-1 disc (same as yours) I have stopped doing squats as much as I used to. I substitute leg presses on a bowflex, which may not be an option for you. you can do them on a machine in a gym.) I can still do them, they just scare me a little. I have not been told by either my surgeon nor my PT not to.

Chiros are great, but I wonder if yours might be erring on the side of caution. I'd definitely get other opinions from PT's or MD's.

Another thing you can do is decrease your range of motion to ensure that your lumbar curve is NEVER compromised. Practice a squatting motion with no weight and put your hand on your lumbar area. If you feel the groove right above your sacrum start to disappear as you go down, you have gone too far. A really deep squat will cause most people to round that area and that is when the disc is in its greatest danger. Make sure you keep your weight in your heels and that you're pushing your butt back--that will also save your lumber curve somewhat.

If lunges and step ups are okay, try one-legged squats ala Power Hour--they feel like a unilateral squat, working the entire front leg a bit more than a regular lunge.

Good luck.

--Ann