safe lower back exercises anyone???

[Horus]

Hey all,

can any one recommend any good specific lower back strengthening exercises? I have problems with a bulging disk putting pressure on my sciatic nerve and would love to hear from anyone with some advice. I'm sure that if i strengthen my lower back it will help alleviate the pain somewhat by taking the pressure off the disks ????? :?

[HaNs]

Hey all,

can any one recommend any good specific lower back strengthening exercises? I have problems with a bulging disk putting pressure on my sciatic nerve and would love to hear from anyone with some advice. I'm sure that if i strengthen my lower back it will help alleviate the pain somewhat by taking the pressure off the disks ????? :?

I have the same issue as you but am 4 years post op.

I have used racks pulls (start light), decline sit ups (keep back strait), sometimes use back extensions + reverse back extensions. Also do some core work on the ball. I find heavy squats and heavy leg press(250kg +) seem to flare up the pain.

You had a epidural yet? How long have you had the issue?

[Beef]

back extensions are a good bet, also here a couple bodyweight exercises that target the lower back:

http://www.ab-core-and-stomach-exercise ... cises.html

[cantygirl]

Steer away from leg press as it can place huge pressure on your lower back. Any leg work you do squats for example, try to not lean to far forward as you descend, really sit into the squat and squeeze the butt as you rise up driving through the heels.

[Horus]

Thanks guys,

Yes i think i'll be steering clear of leg press and squats for a while!

I will give those others suggested a try.

HaNs, in response to your questions. My back has given me problems for about seven years, but has gotten really bad in the last 2 years. I haven't had an epidural, just been taking pain killers and antiflamme's when it gets really bad.

How did you find the epidural, how much do they cost?

[HaNs]

HaNs, in response to your questions. My back has given me problems for about seven years, but has gotten really bad in the last 2 years. I haven't had an epidural, just been taking pain killers and antiflamme's when it gets really bad.

How did you find the epidural, how much do they cost?

Both of mine where free due to ACC, though i had to travel 4 hours total to get them. I had one pre opp and one post.

Find a good GP and get a referral.

[Horus]

Unfortunately ACC has rejected my claims for my back. :banging: I fell down some stairs and landed on my lower back (shuda seen the bruise!) which triggered the deterioration of my back, but because I didn't jump up and down, and complain, ( didnt think it was that serious at the time and had a business to run) they have said it is not related - assholes - It will be a major to get anything out of them. The ops about 25k. So I just need to get back into shape and start saving moolar.

But thanks for the advice Hans. Hows your back now? Do you still get pain?

[roadie]

not sure why you attribute a strong lower back to reducing pain.

given that i know nothing about you, i would suggest ensuring balance across, lower back, abs, hamstring, quads, hip/glutes. do not focus solely on your lower back

[Horus]

fair comment mate,

I'm pretty sussed on the other areas for exercises, and absolutely the muscles all work in conjunction for support. I just felt that I was lacking in choice of exercises for this particular area as some of the old ones I used to do give me to much greif

Cheers

[HaNs]

Unfortunately ACC has rejected my claims for my back. :banging: I fell down some stairs and landed on my lower back (shuda seen the bruise!) which triggered the deterioration of my back, but because I didn't jump up and down, and complain, ( didnt think it was that serious at the time and had a business to run) they have said it is not related - assholes - It will be a major to get anything out of them. The ops about 25k. So I just need to get back into shape and start saving moolar.

But thanks for the advice Hans. Hows your back now? Do you still get pain?

I know the feeling of not making a fuss. My disc went when i had a slip over on grass. Opp didnt fix it fully, but i was bed bound before the op(at 18 years old haha). Still get pain on a daily basis. Have a friend down south that just has an opp and he's in the same boat as me. Think i must have cost the tax payer over 100k by now(5 mri's, opp, epidurals, specialists). My disc looks to be bulging on the other side so may get a fusion next year(cant do it now, running my own businesses like you). Opp will put you out for a good 3 months.

Have you tried catapress patches(pain killer patches)?, they go on your lower back and are quite cheap(see GP). Id try a epidural if you havent and the pain isnt extreme(sciatica down into your foot and such)

[Ronin]

Think i must have cost the tax payer over 100k by now

You're welcome

[ThePman]

Make sure that your glutes are strong and the hip flexors and piriformis muscles aren't tight. It also wouldn't hurt to strengthen the abs with weighted situps, side bends, and planks if those aren't painful. You'll want static strength in the midsection and strong/mobile hips for the low-back work to do its job.

[weener lad]

Pman has hit the nail on the head.

I've had the same problem for a long time and the only thing I have found to help is plenty of core exercises (not abs, core) and believe it or not Yoga. "That reminds me I must go back to doing some classes" :pfft:

Good luck with the exercises nothing is a cure it's more about managing it correctly.

[HaNs]

It also wouldn't hurt to strengthen the abs with weighted situps, side bends, and planks if those aren't painful. You'll want static strength in the midsection and strong/mobile hips for the low-back work to do its job.

Decline weighted(use a plate) situps

DB side bends

Planks with toes on a yoga ball(do some push ups while you are there haha)

It will take time but its worth it!

Think i must have cost the tax payer over 100k by now

You're welcome

No problem, im sure i will pay enough taxes in the years to come! The IRD love me :pfft:

[startinfromscratch]

rooting.

[Horus]

Thank you everyone for your array of suggestions. Pman, I like your approach for static strength as i spend a lot of time in front of the computer - have to keep reminding myself "POSTURE!" Ithink I'll be plenty stetched to do planks with my feet on the ground let alone on a ball doing pressups thanks HaNs

I looked up the piriformus muscle online and found some specific stretches for it - got cramp straight away so i think it definitely needs work.

Think I've got plenty to carry on with :wink:

[yfocus]

Hi guys like the OP my lower back is screwed too so I'll be trying out some of those tips & exercises for sure. Most definately helpful!

Thanks for the advice everyone, I'll piggy-back off the OP

:pfft:

[Horus]

dare i ask what

op is?????

[Elite121]

Get both of Stuart Mcgills books, "Ultimate Back Performance and "Lower Back Disorders", both are an exceptional read regarding LB injuries, really helped me immensely in understanding lower back mechanics and how to implement a suitable back/core strengthening program.

Whoever mentioned strengthening the glutes is spot on, amongst other things learn to hinge from the hips, you will be surprised at how much pressure is generated on the disks from common exercises that are used in rehabilitative settings, learn how to brace correctly including side and prone variations.

Good luck

[yfocus]

no worries

OP = original poster (i.e person who started the topic)

hope that makes sense

[Horus]

Thanks for that, and good luck with your back! Check out the stretches for the piriformus muscle - it has already made a difference for me -i actually slept thru a whole night without waking up from pain in my leg - wondered what the hell was wrong with me when I woke up feeling GOOD!!!