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Personal Journals discussion on Kim's journal here we go..., within the Members Section; That's some pretty bad sciatica. I've noticed a few things that probably ain't helping. I noticed, for instance, that you ...


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Old 11-22-2008, 09:18 PM   #41
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That's some pretty bad sciatica.

I've noticed a few things that probably ain't helping.

I noticed, for instance, that you do precor squats 'because that works for you' due to lower back issues. Plus lots of leg presses. I don't see any stability. I don't see much that promotes mobility where you need it. So let me ask, in the words of Dr. Phil, when it comes to your chronic back problems, how's that workin for ya?

You may want to include some piriformis stretching in your pre or post workout regimin. Just in case that has some relationship. It won't hurt and could help.

I would urge you to let go of the nation that fixed plane of motion squats and open chain leg movements are somehow "protecting" your back, because the opposite is usually true.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 11-22-2008, 09:52 PM   #42
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I only train legs once a week. I don't squat every workout and I don't leg press every workout. I always switch up my leg workouts and try my best to play it safe if that makes any sense. I use the super leg press machine where the seat can be used up or back like a hack squat. I like the feeling of the machine so much better than the regular leg press...which I've never been a fan of...because I never really knew that the hell it was working? So should I go lighter when it comes to squats and leg press, maybe cut out some sets...what should I do different?

I will def add that stretching in before and after my workout. I do core work and my back exercises a few times a week at home before bed.
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Old 11-22-2008, 10:01 PM   #43
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Eric, I also wanted to add that when I did bb squats I always felt like everything is crushing down on my lower back and I don't get that feeling when I do the precor squats.
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Old 11-22-2008, 10:18 PM   #44
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Oh, I'm glad you made that post before I got mine on. I had to log in again. I wasn't going to suggest you do bb back squats anyway, at least not right now . Surprise.

ell, believe me I know what you want is to feel like you are getting by with your back while being able to do those things you've grown comfortable with and that give you growth. I truly understand that.

But being that you were just sidelined by sciatica pain and that you've had chronic problems...long term that strategy will most likely not pan out. That's one reason I asked if you'd ever had the sciatica pain before.

You report this was the second time and that it was REALLY severe (being that childbirth is supposed to be the worst thing imaginable ) and here's the thing...sciatic episodes tend to get WORSE if they are reccuring (but truthfully most people don't have recurring sciatic pain).

Right off the bat, on the leg press at least limit the range of motion and don't let it pull the lower back off the pad. I'm sure you already know that but just in case...

Another thing is do you stretch your lower back? I know a lot of people with lower back pain tend to stretch the lumbar because it feels good. so maybe the typical toe touch and things like that. If so...don't do that anymore. In fact I'd say avoid any kind of stretching of the lower back including any rotation for a bit.

You mentioned core work. That could mean a lot of things. What exactly do you do?

Basically with lower back pain you're looking at muscle imbalances -> postural distortions -> lower back pain. And this still plays a role even if there was an initital "injury". That is, even if there is an injury mechanism still at work, the same things that promote a healthy back still play....in which case pain would be your guide. But many times old injuries that lingered for a while lead to distorted moter patterns which leads to muscle imbalances which leads to...you get the point.

As far as squats, I'm sure you thought I was going to insist on back squats. Not really. I know you do some single leg movements. Can't say enough good things about them. And truthfully, I would look at front squats. I know that's a whole nother animal to get used to but...

Goblet squats and front plate squat would be really good.

A dynamic mobility warmup designed to improve t-spine, hip, and ankle mobility and a core routine designed to promote trunk stiffness and reactive stability is really the central strategy.

A postural assesment would help. Which could lead to figuring out if the glutes are coming to work on time. And the abdominal complex. I could go on and on but it would be pointless right now.

This is all just the general picture without knowing a lot of details.
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Old 11-23-2008, 08:01 PM   #45
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When I had my MRI back in 02 they said there were problems with L4, L5 and fluid missing between some of my discs. The injury happened when I lifted a laundry basket...not sure if I moved wrong or what...but it literally dropped me to my knees. I was out of work and in bed for 3 months...I couldn't walk, clean my house, drive, train...nothing. I did physical therapy (which didn't help) and the specialist told me no more heavy lifting, squats or deads. I didn't do squats or deads for 3 yrs after this injury...I got back to them in 05 because I really felt I needed them to get my legs where I wanted them.

For core I do planks, swimming and back extensions. A few back stretches that physical therapy told me to do years ago...sorry I can't remember the names?

Thanks for all the advice Eric, much appreciated. I will def add these suggestions to my program.
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Old 11-23-2008, 09:13 PM   #46
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I had similar history with my back. It wasn't a laundry basket but...

I think your should sprinkle more core work in amongst your workouts.

Planks are definitely great. Besides front and side planks you should still do some side flexion sometimes, and some rotation such as russian twists or cable woodchops. Some anti-rotations such as pallof-press or anit-rotation barbell (Pity's favorite). And I'm not sure if you already do some flexion but reverse curls are good. I really like Janda situps for a very intense ab workout. But I think the static moves are the most important and the anti-rotation. Anything that is about stability.

The big thing to be looking at, amongst all the other big things, lol, is where the movement is coming from. If you are getting hypermobility in the lower back and not enough mobility in the hips/ankles...you need to change that. Reverse it.

I'd be interested in how you do those pullthroughs, btw. Many do the lumbar flexion/extension style. I take it you are not doing this and it is a hip dominant (glute/ham) move.

Let me guess..those back stretches feel good. When you have a bad lower back, lower back stretches are like picking a scab...feels great but it's bad for you in the long run.

There is tons of info here:

http://www.sciatica.org/

Last edited by EricT; 11-23-2008 at 09:53 PM..
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Old 11-23-2008, 09:57 PM   #47
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definitely agree with everything eric said.

hit up www.ericcressey.com and www.robertsontrainingsystems.com ...and look up their neanderthal articles...all of them....and check out your posture...bad pelvic position can definitely give you some back problems. for the last year or so, i've had inflammation in my lower back anytime i've done any lower back work...and a bulging disc...but since i've been working on my pelvic position...it's been going away. on thursday i pulled conventional for the first time in like 3 months. and my lower back was not happy with me...that little burning sensation in the lower back was back. and i was pissed. and then i stretched and foam rolled the shit out of my priformis. pain gone

anti rotation barbell is amazing.

weighted planks are awesome. when i pulled on thursday...i've never had my back feel that rigid. and i think it's mainly due to the weighted planks.

disc degeneration sucks. one of my friends discs are really bad and he's only 23. it's too bad they can't... just...fill 'em up with good fluid again

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Old 11-23-2008, 09:59 PM   #48
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and i did back stretches on recommendation from my chiropractor...the one that also told me i couldn't fix the too much arch in my lower back.

because....that would keep me coming back...money money money.
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Old 11-24-2008, 04:11 PM   #49
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When my injury 1st happened the doctor sent me to a chiropractor. I went a couple times, but I everytime I left I felt worse. I will never go to another chiropractor again...I feel they do more damage then good jmo...Same thing with the physical therapy part...useless...

Also, I work in a female clothing store. I'm on my feet all day non stop running my ass off. When I'm not doing that I'm at register sometimes for long periods of time. The floors in the store are concrete with thin carpeting...no padding...so this kind of shit doesn't help.

Thanks for all the info and articles...I have ton's to read and I will do more tonight. Anhoo, the piriformis stetching looks good and those anti rotation barbells look good too. My question, there is absolutely no room in my gym to do those...too much equipment jam packed all over the place. Could I do those with a medicine ball or something else? Any ideas appreciated.

Today's focus was shoulders/traps & lil abs. Tomorrow will a rest day as I'm working a 10 hr shift at the store.

HS behind the neck press
100 x 10
105 x 10
110 x 10
120 x 8

Cable upright rows
100 x 12
110 x 10
120 x 10
130 x 8

Front Alt DB raises
25's x 10
30's x 10
35's x 8
40's x 5

DB shrugs
65's x 10 x 2
70's x 8 x 2

Bent over rear delts
25's x 10 x 2
30's x 8

Leg lifts
30 x 2

Floor wipers (95lbs)
20 x 2

Last edited by kimm4; 11-24-2008 at 10:10 PM..
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Old 11-24-2008, 05:30 PM   #50
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http://www.golffitnessproducts.net/s...-rotation.html
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