How to Train Like a Bad Ass – Even with a Bad Back

[jtroster]

An interesting article from t-nation.

http://www.t-nation.com/free_online_...ith_a_bad_back

[acwild]

An interesting article from t-nation.

http://www.t-nation.com/free_online_...ith_a_bad_back

Cool article and repped for posting it!

Since I had two herniated disks and one bludged disk... I was interested in what the writer had to say.

I did stay away from deadlifts and standing calf raises for the first year but I've since included them in my routine. Although everyone is different I had performed all the other "don't do's" (below) including situps, trunk twists, leg presses, and the rest since I first started in October 2009. Of course I took it easy and didn't go like gang busters on those, I insured proper form and stopped if I felt any twinge in my lower back.

Pain or having to slowly ratchet your way down would indicate a problem and would necessitate that you avoid doing certain things.

Don't Do:

Deadlifts, bent-over rows, and seated rows. I definitely love my deadlifts, but if a flexion intolerant spine flare-up happens, they can be the equivalent of checking for hemorroids with a cattle brand.

Sit-ups or any ab isolation movement that forces flexion without co-contraction of the low back muscles.

Spinal rotation movements, like twists and chopping movements.

Leg presses. You're forced into spinal flexion under load, so it's a no-go.

Standing calf raises and back squats. The direct compression on the discs can be uncomfortable and put even more pressure on the discs.

[jtroster]

Two of the main complaints in this forum are backs and shoulders. Now we need an article on how to train like a bad ass even with bad shoulders.

[skiboy1955]

Great article but one thing for me seems that spinal alignment was an isse and having a chiropractor/PT to help me was the final straw in my recovery.
Also once you have beaten the "Bad Back/Shoulder Injury" you should continue with good therapy like foam rolling and stretching.
I've been there with this (3 buldging lower dics) and now I squat more than what most people can only dream of. Supporting exercises a solid core (does not have to be a flat stomach) and stretching and foam rooling will get you there, plus knowing what your limit is.