Before you call me a pussy, let me explain. I have osteoarthritis in my lower back, which I'm currently rehabilitating. I was previously on the Starting Strength program, which I love, but my doctor does not want me doing squats, deadlifts, or overhead presses for the time being.
So what's a good lifting program that doesn't include those lifts? I really want to get back into lifting, but I want to be careful.
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03-25-2011, 10:16 PM #1
- Join Date: May 2010
- Location: New York, United States
- Age: 34
- Posts: 433
- Rep Power: 309
Program Without Squats, Deadlifts, Or Overhead Press
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03-25-2011, 11:42 PM #2
Personally, I'm not doctor, but I think you need these lifts to fix that.
Try lots of swimming and foam rolling/yoga.
You should try and lift some weights to start to rebuild the muscle and take plenty of time to recover post workout.
I have heard of guys going to a pool (with their own equipment) and bringing it in the water and deadlifting, squatting etc...Crazy I know. But they swore by it when they were recovering (coming from National Water Polo guys).
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03-26-2011, 01:52 AM #3
- Join Date: May 2010
- Location: New York, United States
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I'm currently doing stretches and core exercises everyday (as recommended by my doctor). I'm also doing the bike for 30 minutes at the gym every day, since it's low impact cardio (like swimming). I'm about a week into it, and my chiropractor said I should be ready to lift again in another week or two (once my core is stronger and most of the pain has subsided).
I'm not sure if doing heavy lifts that involve the lower back should be done from the get-go. I was thinking to go with a more iso-centric program, and just do exercises like hyper-extensions for the next month or so.
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03-26-2011, 02:24 AM #4
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03-26-2011, 05:36 AM #5
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03-26-2011, 06:12 AM #6
I know this is going to be hard to believe, but a lot of the time, doctors have no fukkin idea what they are talking about when they make recommendations of weight training. I tore my ACL,MCL, and meniscus in high school and all the doctor had to say was "don't do any squats. Do the leg press. It is much easier on your back and knees."
Guess what? I developed patellar tendonitis in my knee from what I believe was muscle atrophy. So I took it upon myself to slowly progress back into squatting a couple years ago. After progressing into a regimen of Olympic squats, foam rolling, and stretching my legs/knees have never been more pain free or stronger. I O-squatted 335 for 5 reps a couple months ago after a doctor told me to never squat again.
Like someone mentioned...doctors are usually way overly cautious. You take risks in everything you do. I am not saying YOUR doctor is wrong, but in general they just hear what media outlets say about how bad squats and deadlifts are so they just recommend the easy way out. Just my two cents.NSCA-CPT
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03-26-2011, 07:13 AM #7
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03-26-2011, 10:26 AM #8
- Join Date: Feb 2011
- Location: Illinois, United States
- Age: 45
- Posts: 405
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This. I made mention to one of my best friends (a doctor) about getting my young daughter into weight lifting with me if she wants to. (Right now she's still in diapers...i'm talking in a couple years).
She was mortified. I got the speech that weight training is far too dangerous and strenuous for girls that are still growing.
This same person has had her own daughter in gymnastics since she was 3. *shrug* And her 5 year old son is enrolled in soccer.Lifting Heavy. Keto Style. Had major 3 year setback and am on the road to recovery after 4 major abdominal surgeries.
My Starting Strength Journal: http://goo.gl/M7X3Xu
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03-26-2011, 11:03 AM #9
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03-26-2011, 11:05 AM #10
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03-26-2011, 11:08 AM #11
Definitely get a second opinion but you may also find something like this "No Weights Workout Plan" helpful for rehabilitating while still getting a good workout in (this is also a good program to use as a breather/active rest program for someone who has been lifting heavy for a while and needs some recuperation): http://www.weighttraining.com/workou...s-workout-plan
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03-26-2011, 11:08 AM #12
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03-26-2011, 11:32 AM #13
- Join Date: May 2010
- Location: New York, United States
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I actually saw a sports physio before my chiropractor, and he diagnosed it as an "inflamed lower back disc". That may be true, but it doesn't take the bone narrowing into account.
Anyway, he told me to do similar exercises every day and to do low-impact cardio every day as well. And yes, he did say I could get back into the squats and deadlifts after four or five weeks of rehabilitating.
But my chiropractor also said I could get back into them down the line (albeit she personally didn't want me to lift heavy anymore. She said my osteoarthritis has put a lower weight limit on my body). I guess I just want to be extra careful, since I care a lot about lifting.
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03-26-2011, 12:40 PM #14
- Join Date: Apr 2006
- Location: Bellingham, Washington, United States
- Posts: 393
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Most important quote in the thread...
When my back gets sore from deadlifting, I'll substitute Roman Deadlift. When my back isn't feeling it for ATG Squats, I'll take weight off the bar and switch to box squats. I don't like Overhead press much...but taking weight off the bar is the only way to get through them.
My non-doctor advice is: don't avoid the three lifts....modify them. Wear a belt if you need to. If/when you feel pain, STOP RIGHT AWAY. But substituting compound lifts with Iso crap isn't going to get you where you need to be. Your body isn't a series of isolated muscles--they're all interconnected. So the more you interconnect them while exercising, the better.
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03-26-2011, 12:56 PM #15
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03-26-2011, 01:21 PM #16
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03-26-2011, 02:01 PM #17
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03-26-2011, 02:29 PM #18
- Join Date: Feb 2011
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- Posts: 405
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03-28-2011, 04:46 AM #19
Soccer does produce a lot of injuries. I know from experience.
However, when you train hard and with serious intensity you're bound to get little tweaks here and there. No big deal.
As for your injury and recovering.
DO NOT AVOID THE THREE MAIN LIFTS.
Switch your deadlift - stiffed leg, normal deadlift, Sumo Deadlift.
Do you have access to Reverse GHD/Hypers?
These will help your lower back a ton.
Doctors - sometimes I love their advice. Mine told me not to squat and deadlift heavy, yet I just keeping going up and getting more and more fit at the same time. They're doctors of medicine, most know nothing about sport of any kind except what they see on the news.
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