Alternatives to squats

[HaNs]

I need an alternative to squats that doesnt load my lower back. I leg press but need something to supplement this.

Doctors orders due to my l4-l5 disc compressing even further causing more sciatica, he wants to see if squatting is effecting my pain levels :roll:

[Peachy]

I would have thought leg press would be worse for your back then squatting?? Because when your squatting you have to activate your transverse abdomonis which reduces the loading on your spine. But when you leg press you get kinda leverage or something from pushing against the back of the machine. Or something.... :-s or when you squatting you more likely to have your spine in the neutral position i think???

Rose explains things way better than I do this is really hard.... :?

[holdenman]

Medical issues aside.. the title of this thread=FAIL

[HaNs]

I would have thought leg press would be worse for your back then squatting?? Because when your squatting you have to activate your transverse abdomonis which reduces the loading on your spine. But when you leg press you get kinda leverage or something from pushing against the back of the machine. Or something.... :-s or when you squatting you more likely to have your spine in the neutral position i think???

Rose explains things way better than I do this is really hard.... :?

Its all about the loading of the discs, doctor thinks possibly that when squatting its loading up and compressing my disc. Hard to explain...

I highly doubt it but will stop squatting for a month.

[runveerun]

squatting cures bad backs! :grin:

[Peachy]

Its also how you load the spine

From Wikipedia:

The TVA also (involuntarily) contracts during lifts; it is the body's natural weight-lifting belt, stabilizing the spine and pelvis during lifting movements. It has been estimated that the contraction of the TVA and other muscles reduces the vertical pressure on the intervertebral discs by as much as 40%.[2]

When you push your spine flat into the ground or the back of a chair these muscles don't activate properly.

Im seeing an oesteopath atm for sciatica but also doing heapsa pilates to strengthen these muscles

[HaNs]

So are you going to give me any suggestion as to exercises dr peachy?

[roadie]

are you using a belt?

smith squat, you can lean back against bar and with feet out in front its easier to keep the back straight

db squat

[ThePman]

Front squat or lunges with dumbbells.

[HaNs]

are you using a belt?

smith squat, you can lean back against bar and with feet out in front its easier to keep the back straight

db squat

The issue is not keeping my back straight, its vertical disc compression. Smith squat = no

Front squat or lunges with dumbbells.

Still vertical load on front, may get back into lunges.

[ThePman]

There's a vertical load with standing and walking, so I hope you're lying down.

[Old Bull]

Hop on a Belt Squat or a version of it try that. We have one and use it for people with same issues. But our main use is when we have worked the back pretty hard Squattin and Deads but want to work the hips and legs the next day.

With Dip Belt maybe use a DB

[Peachy]

So are you going to give me any suggestion as to exercises dr peachy?

When you go pee practice stopping mid stream. Those are the muscles you want to strengthen (no shit). My dance teacher used to tell the boys "imagine you are trying to suck your balls up into your body" that is how you activate your pelvic floor muscles which is what you want to stabilize your spine. When you workout you want to try activate those muscles and not activate your rectus abdominis

[boostinggtir]

There's a vertical load with standing and walking, so I hope you're lying down.

haha

[Grover]

Lunges with DB's are a killer, definately work the quads

[weener lad]

Having herniated a disc in my lower back last year (still having problems). I would suggest sacking your doctor and finding another! Flag all squats, leg press in fact anything that loads up pressure on your back (this includes shoulder press ect). Your leg workouts may be a bit boring for 5-6 weeks but smash yourself with lunges leg extensions ect and take the time to give your calves the hammering they deserve.

Good luck it's a hard injury to recover from.

[HaNs]

Having herniated a disc in my lower back last year (still having problems). I would suggest sacking your doctor and finding another! Flag all squats, leg press in fact anything that loads up pressure on your back (this includes shoulder press ect). Your leg workouts may be a bit boring for 5-6 weeks but smash yourself with lunges leg extensions ect and take the time to give your calves the hammering they deserve.

Good luck it's a hard injury to recover from.

Im 5 years into the injury, 1 operation and im not even 21 yet! Doubt i will ever see the end of it...its that bad and have been told not to expect much more recovery.

I have 3 doctors at the moment haha. Been to most top ortho's in the NI.

Looking at heading overseas for some laser treatment on my nerves.

[roadie]

whats the op you have had?

are you using a belt?

[HaNs]

whats the op you have had?

are you using a belt?

Discectomy

No, but i almost used one today. Only box squatting 80kg (ATG 50kg) and rack pulling 100

[cantygirl]

I have a client with a lower back complaint, he also can't leg press. We use the big box step thing, its about mid thigh in height and with 10kg dumbells in hand step ups on one side finish reps then change to other. Alternatively, keep one foot on box throughout rep range, and push up with foot on the ground, keep top leg knee well bent and then drop foot back to ground with control, repeat all reps on that side before changing over.

You will feel your quads screaming.

[HumanPerformance]

So are you going to give me any suggestion as to exercises dr peachy?

When you go pee practice stopping mid stream. Those are the muscles you want to strengthen (no shit). My dance teacher used to tell the boys "imagine you are trying to suck your balls up into your body" that is how you activate your pelvic floor muscles which is what you want to stabilize your spine. When you workout you want to try activate those muscles and not activate your rectus abdominis

Exactly right peachy. This is called your pubococcygeus muscle or PC muscle. It is the muscle that is also used in getting and maintaining an erection, and yet is one muscle that people are never taught to exercise.

Both sexes have it, and it is the most important muscle involved with sexual performance and satisfaction for both sexes. In fact if you do a course on tantric sex the first thing they will do is teach you to exercise your PC muscle with the very exercises that peachy mentioned. By regularly exercising the PC muscle it becomes easier for the body to activate your TVA muscles to protect you lower back no matter what your doing.

[rose]

and push up with foot on the ground...You will feel your quads screaming.

I might be mistaken (I frequently am) but I understood the emphasis is supposed to be on the leading leg pulling you up, regardless of whether you're keeping the leading leg on the step, in order to get a good burn in your arse, thereby making the step up more similar to a squat, i.e. engaging glutes etc.

[roadie]

i havnt had an operation but like many have had a sore back

using a belt helps increase pressure around / in the core and reduce load on the discs....do a search on how to use them, and i reckon the wider the better, esp in the front

[Grover]

and i reckon the wider the better, esp in the front

This a belt or a girdle you are using?

Not taking the mickey (much) but surely the whole point is to support the back?

How does a wide belt at the front help?

[Peachy]

Exactly right peachy

WOOHOO!!!! 8)