This is my first post, so I'll introduce myself first. I'm in my mid 20's and have been bodybuilding for roughly 6 months. All my workouts are with dumbbells.
I am currently recovering from a lower back injury and although it doesn't affect my arms and chest workouts, I'm finding it too risky doing Arnold Press, Shoulder Press and Lateral Raises.
Does anyone have any suggestions for safe alternatives which reduce the risk of injuring the back further ?
I have a workout bench, but I'm just not sure if there are any good exercises for the shoulders that can be done lying down, which take the stress off the lower back.
03-05-2008, 09:36 AM #1
Best Shoulder Exercises with Bad Back
Last edited by Lee_P; 03-05-2008 at 09:39 AM.
03-05-2008, 09:51 AM #2
- Join Date: Aug 2005
- Location: Louisiana, United States
- Posts: 26,647
- BodyPoints: 33004
- Rep Power: 29372
Can you perform seated variations of the lateral raise?
Try l-raises and upright rows.
http://www.exrx.net/Lists/ExList/Sho...l#anchor166631Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
03-05-2008, 10:12 AM #3
- Join Date: Jan 2004
- Location: Connecticut, United States
- Age: 63
- Stats: 5'7", 188 lbs
- Posts: 12,923
- BodyPoints: 11639
- Rep Power: 47735
03-05-2008, 11:24 AM #4
03-05-2008, 11:30 AM #5
- Join Date: Dec 2007
- Location: Massachusetts, United States
- Age: 29
- Stats: 5'11", 220 lbs
- Posts: 953
- BodyPoints: 1400
- Rep Power: 16
seated side D.B. raises"The iron never lies to you. You can walk outside and listen to all kinds of talk. Get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me. never runs. friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins-
03-05-2008, 12:43 PM #6
03-05-2008, 05:35 PM #7
- Join Date: Jan 2008
- Location: Bolton, Lancashire, United Kingdom (Great Britain)
- Age: 25
- Stats: 6'1", 235 lbs
- Posts: 6,757
- Rep Power: 2701
I also have a lower back injury and this routine is good for me.
Seated machine press
Seated lateral raises (sit right on the edge of the bench and lower the dumbbells between ur legs, this way you dont have to lean forward much)
Cable lateral raises
Seated front raises hammer grip
Reverse pec dec (if you have acces try lying on an incline bench)
I also wear a tight lifting belt and take care to never put strain on my lower back whilst setting myself for exercises or picking weights up.