I'm a 22-year old University student and, therefore, i move twice a year. This past May whilst moving, I injured my lower, right back. The doctor said it is 95% likely that it is muscle/connective tissue damage and so should heal eventually.
For the summer, i have been attending physio twice a week where i do about a 30 minute workout mainly for trunk strength/stability. other than than, i have not been working out, and so, have lost a lot of the tone, strength, and muscle i built-up over the school year. I'm starting back in two weeks and my new place is literally across the street from the gym so i have no excuse not to go.
Anyway, i am scared that if i just start with a regular routine (like the one i had,a nd was working before) i would just re-injure my back and be totally out of commision.
I would like to ideally workout 3 times per week, and would greatly appreciate any suggestions on how to start in september...
Thanks in advance!
-Chris
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08-22-2006, 03:10 PM #1
Injured lower back, want to work out - suggestions?
Age 22
Current 155lb w/ a hurting back :-(
5'11"
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08-22-2006, 04:01 PM #2
Reply
Originally Posted by iceman338
No squats or deadlifts. You most likely will be able to do leg extensions and curls. Do Machine flyes for Your shoulders etc.
It May take up to 6 months to be fully recovered.Last edited by bigcityboy; 08-22-2006 at 04:05 PM.
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08-22-2006, 04:04 PM #3Originally Posted by bigcityboy
I haven't been on any meds at all for my back....just a few advil/robaxecet when it gets bad..
ANy suggestions on a routine? I mainly want to concentrate on core strength because it will hopefully help my back in the long run....Age 22
Current 155lb w/ a hurting back :-(
5'11"
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08-22-2006, 04:19 PM #4
Let Me see
Originally Posted by iceman338
day 1.
legs.
leg ext 12X12
leg curls 12X12
standing calf raises 12X12 Not on a machine only with my own body weight 1 leg at a time.
stomach.
machine crunces 12X12
chest.
Incline Bench press 4X12
flat bench press 4X12
dips 12X12
Day 2
back
low rows 4X12
rows 4x12
pull downs 4X12
shoulders.
Machine flyes 12X12
Arms.
Machine curls 12X12
machine tricep ext. 12X12
You could split it up into 3 days if you want But I actually did this for about 6 months strait with friday off for a total of 3 full passes per week. I made really good gains in size and definition. And most importantly I recovered from My injury.
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08-22-2006, 05:26 PM #5
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08-22-2006, 06:07 PM #6
No I'm serious
Originally Posted by Mayweatherjr
injuries are a setback for some but not for all.
Dorian Yates as also worked through injuries. Actually alot of pros have worked through injuries and comeback bigger and stronger than ever.
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08-22-2006, 06:29 PM #7
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