Female Veteran looking to lift again...

[weaver504]

Hey Guys,


So this is my first post, and I'm kinda embarrassed to do so; I don't want to sound like I'm whining. I have always been athletically inclined, strong, and larger framed (hey, I have Scandinavian in me!), as well as the ability to push hard and tone up/ lose weight. However, I was in a car accident last October, and since then I have straight ballooned. I have always felt my best in the 139-143# range, and since this accident I am up to 153, at 5'7 1/2". I know it may sound like minimal weight gain to some, but here's the kicker: I am medically retired from the Army for some serious lower back injuries (4 herniated discs, annular tear, sciatica, one surgery, no fusion) I incurred while I was Active Duty. With that being said, ANY extra weight on me, especially my mid-section literally hurts. I am about a 85% clean eater, and need to get back into lifting again. I am looking to start the Bizzy Diet as a guide, but noticed there are some squats in there, which I haven't been able to do. Point blank, my question is:

How do I continually weight train my lower body and back without exacerbating my prior injuries?

My ultimate goal is to be happy, healthy, and STRONG again- with minimal squishiness. Any guidance would be appreciated, and many thanks in advance!

-L

[melissalifts]

I can see why you are struggling with this. Legit back injuries are no joke and I understand you wanting to be cautious. I would first seek out the advice of a sports orthopedic just to make sure you are even capable. It sounds like because of your injuries and auto accident you gained weight as well as lost some muscle. I would try eating very clean, take off just a few more pounds to at least get closer to you pre-injury weight before you attempt lifting. Then start slowly with all the basics and with LIGHT weights until you can safely establish what weight poundage is appropriate for you to start training more vigorously. It sucks that squats aren't working for you, they are one of the biggest body transforming exercises out there. Especially for girls. I would refrain from running or jogging, and try stair climbing or the elliptical for your cardio. #1 above all...take care of that back

[weaver504]

Thanks for the reply, Melissa. I was cleared by ortho, neuro, and family practice to start lifting again, just with the exception of the squats, dead lifts, inclined leg press, and others related to bent over and heavy load bearing moves. It sucks, but it's not a deterrent. I just need to find other exercises to help in those areas. If you have any let me know Thanks

[darkdragon99]

I would agree with trying the eliptical over jogging for now. What about leg curls, leg extensions, calve raises and lunges? I would imagine lunges would prolly cause some pain or discomfort but the others may not bother you much if any.

[LuWellness]

Thanks for the reply, Melissa. I was cleared by ortho, neuro, and family practice to start lifting again, just with the exception of the squats, dead lifts, inclined leg press, and others related to bent over and heavy load bearing moves. It sucks, but it's not a deterrent. I just need to find other exercises to help in those areas. If you have any let me know Thanks

Have you tried to do squats after the injury? There are a lot of different variations of squats, and you don't necessary have to do full range of motion squats to get benefits from the exercise.

[BalhamBeast]

I've just jacked in squatting myself due to an ankle issue that was exacerbating low back pain (long story, not relevant to you) but I find Bulgarian Split Squats to be a pretty good substitute. I just use a 5kg body bar (one of those bars they use in body pump classes) in an overhead snatch position and this forces me to keep my torso pretty upright as well as challenging glute and core strength. Probably just start without any additional weight until you get a feel for the exercise.
A hack squat could work if you have access to one. My gym doesn't have one unfortunately.

For back, there are a whole load of options. I like cable rows, straight arm pulldowns, V-bar pulldowns, dumbell rows (one hand supported on a bench so my back isn't strained), plus I do my rear delts face down on an incline bench rather than bent over at the waist.

[Jasonk282]

have you been to any specialist for rehab? I had to take 5 years off after getting my legs crush from a RPG in Iraq. but once I got to a sports specialist that actually did workouts to not only help me walk again but strengthen up my legs and knees I was able to fully workout again and am now squatting 335lb for my max at this time.