How to train around low back injury?

[qhams]

So my lower back has been jacked for over 2 weeks now. Went to chiro 3 times and to ortho doc yesterday. Said that there was some thinning of the very bottom disc. Said no inflammation in SI joint. So I asked about last years xray. She showed it to me and said it is the same thing. Well last year she said disc looked great and si joint was inflamed. So she is telling me two different things which equals she is a dumbass. She wanted to do an MRI and asked what then. She said then we can do injections. So I said I would just rehab it and she gave me a script for physical therapy if I need it.

With that being said I can do my upper body no problem but damn my lower body is hard to train. Im doing my PT exercises daily now and have seen some slight improvement.

Yesterday I tried working legs while I was teaching a class (circuit). I did the following:
4 sets wall holds 60seconds
In Place Lunges 20lbs 3X10
1-leg squat 1 set of 6 (aggrevated low back)
Straight leg raises 3X10
Bulgarian squat 1X10, 1X10 with 20lbs, 1X45s hold with 20lbs (back didn't love this either)
After class I decided to do some more and did the following...
Leg Extensions 5X10 with 30s rest
Leg Press 5X10 with 30s rest - I have been telling my docs that I feel my body rotates when I squat and I felt it doing leg press. Like one side was wanting to come off pad.
I did a bunch of crunches and planks (part of my PT) as well and then stretched a bunch.

Anyways I have no soreness today, which sucks.

I was going to see if anyone had any suggestions on what I can do. Squats and deadlifts which haven't been in my routine that much are out permantently at least until I get this 100% fixed.

Qhams

PS - at this point I'm thinking PT but I have a $300 deductible to meet which sucks. Going to try and do it on my own for at least 2 weeks and see if it improves.

[roidboy175]

Re: How to train around low back injury?

You could try to gradually do more sets and reps with heavier weight to feel sore and make progress . Why not go for the injections ? If it's cortisone , they help. Iv'e gotten several in my elbows over the years and they helped me .

[guns01]

Re: How to train around low back injury?

hey man, i got blown up and compressed 3 of my verts and it laid me up pretty bad for a very long time. no inj or sugery but i did exactly what they told me for almost 2 years with pt and all the other crap. what i figured out after stopping listening to those clowns was this. i finished off every single workout with hypers. 5-6 sets of 10. sometimes i would have to lay on the floor after before i could leave but over a few months it strengthened the area up enough where i was able to start doing heavy deads and squats again with no issues at all. i still tweak it from time to time but it is very managable for me now. i also did some traction work with the chiro that helped a lot also and i always were a belt when doing any deads or squats over 315. stretch those hammies also. that could also be a source of trouble that they arent looking at.

[gusto77]

Re: How to train around low back injury?

I don't know your history brother and were all different but something I've learned over and over again from military medicine is that just because an x-ray or MRI shows minor disk problems doesn't necessarily mean that's where your pain is coming from. And it could be very likely that unless you have a specific traumatic event that jacked up your vertebrae that it's just musculoskeletal. Ive had excruciating lower back pain and was convinced that something was wrong with me when all I really needed was some PT and rehab. I would heed guns advice and also consider some yoga, deep therapeutic massage, and foam rolling. As for working around it do what you can and try to slowly strengthen your core.

[DaddyDawg]

Re: How to train around low back injury?

^^ That is a great point about the hammies. Stretch them as much as possible. I went through the same thing except I had bulging discs. I bought an inversion table and started to hang on that a couple times a day. I also started to stretch my hams a couple times a day. Sometimes up to 5 times a day, and it did wonders for me. I still hang on the table, but not everyday unless it bothers me. I do hang on leg day after my workout, and it feels great. Slow slow slow and steady brother. The back is not something you want to rush. They wanted to do surgery on my. I was at the point that I was 30 and walking with a cane. That table and some stretching with other pt exercises was a life saver. The doc could not believe the day I came in there and told him I was fine and send me back to work. Any way, good luck bro!

[guns01]

Re: How to train around low back injury?

the traction i am talking about is almost the same concept as the table. only difference is they add resistance to you to pull your verts apart. it is great and the table is also if it costs to much to have it done by your chiro

[qhams]

Re: How to train around low back injury?

This low back issues has been continuesously ongoing for at least 4 years. Before 4 years ago occasionally I would strain my lower back doing deads or heavy squats. Chiro advised to stop doing them. I kept doing them. Then starting around 4 years ago anytime I went heavy or failure on squats my low back would freeze up. After looking into it I have an anterior pelvic tilt. My back earlier this year had been feeling good thanks to mobility work in the hips, avodiing squats/floor deadlifts, and stretching. However the past few months it has gradually worsen and now is bad. I plan on doing everything you guys have recommended:

A, Strengthen core and low back.
B. Stretch the mess out of hammies, hip flexors,
C. Avoid movements that hurt.
D. Visit chiro reguarlly for adjustments and therapy.
E. If I cant correct it I will go to PT.
F. I dont have access to inversion table but may look into investing in one.