Boosting strength - alt exercises?
 

I'm 21, 5'9" 160 lbs. I ruptured a disc in my back (L5,S1) when I was 16 years old while lifting weights. I haven't been able to do much lower body work since the injury...it's something that will be with me forever. All I can do to help it is strengthen my core (abs, lower/upper back, etc). I know how important it is to do squats, deadlifts, etc. to help boost overall strength. I started lifting very hard again 6 months ago, but I have only been doing upper body. I tried doing squats one day and I could barely sit or drive for two weeks after that and was in constant pain. I haven't been going up much lately in my lifts, so I want to try some lower body stuff. I can do calf raises & leg extensions, but not leg press, squats, dead lift, or power cleans. I'm taking creatine, protein, BCAAs, multi vitamins, and I am eating right. I've been mixing up the lifts in my workouts and I've been working hard. Are there any specific lifts that you can recommend for my lower body that will help me increase my overall strength? Also, here is my general workout each week:

Monday:
DB press - 2x8, 5x5
Close-hand BP - 4x6
Tri Extensions - 6x6
Flys - 4x8
Dips - 4x15
Barbell curls - 2x8, 5x5
DB curls - 4x16
Reverse curls - 4x8
Wrist curls - 4xfailure
Ab routine

Wednesday:
Arnolds - 2x8, 4x6
Military Press - 4x8
Lat pulls - 4x8
Row machine - 4x8
Bent over rows - 4x8
Front/Lateral raises - 4x10
Upright rows - 4x8
Ab routine

Friday:
Flat Bench - 2x8, 5x5
Decline BP - 5x5
Incline DB press - 4x8
Tri Extensions - 4x8
Nose breakers - 4x8
Dips - 4x15
Curlbar curls - 4x8
DB curls - 4x16
Reverse Curls - 4x8
Wrist curls - 4xfailure
Ab routine

Please let me know if you see something that needs changing. Also, I haven't been able to work on my traps because of another injury. If there are any lower body exercises that you guys can recommend, I would greatly appreciate it. Also, let me know what you think about my workout plan.

Thanks!

I've started doing Pullthroughs and they have helped with my lower back. Goodmornings are another.... Even weighted situps and hypers should help.

Have you ever done any excercise/stretching to help this? Have you ever seen a therapist? Or have you pretty much left if alone? It's a mistake to try and ignore it and/or avoid things you think may hurt it.

The right excercise and stretching done from the standpoint starting small and building on it WILL help. That doesn't necessarily mean you should start with any weighted excercises. You mentioned core strengthening but you don't really have anything for that. I take it most of your pain is in the leg?

You should definitely be stretching the lower back. Hamstings, etc.

Just some nutritional ideas that might help.

Have you been trying an MSM, Glucosamine, Chondroiton type supplement? This may bring some needed relief. My understanding also is that bromelain can ease inflamation.

Have you also looked into getting an inversion table to help decompress your spine? Maybe you could find out if this is a safe option for you?

Troy

You need to speak to a physiotherapist, they'll point you in the right direction.

^^^I agree. You know professional athletes come back from this injury. Including powerlifters and strongmen. Your exact same injury in fact which is the most common.

"You know professional athletes come back from this injury. Including powerlifters and strongmen."

They might with surgery or if they change their routine..if it is the same severity as mine. I would have to have surgery to "overcome" it. There is a lot of stuff that I just can't do. Stretching/strenthening can help somewhat. First there is microscopic surgery where they can trim some of the disc away from the spinal cord...but that doesn't repair the disc. It's still vulnerable. The second option is removing the ruptured disc and fusing the vertebrate together. It isn't good for your flexibility and you would be off your feet for a long time. If I had been older, I would have had surgery. For some reason, they thought I might be okay because I am younger. Not quite sure why. I don't want to have surgery though. The epidural injections I got were bad enough. I take glucosamine and chondroitin. It helps some. I will try the good mornings and start stretching more. Definitely can't do squats or deadlifts or anything like that. I can't do situps right now, but I can do crunches.

I'll let you guys know how it goes. I just joined yesterday although I have read the forums for a few months. You guys help to keep me motivated. I will try to post more often. Thanks. :)

So basically you are saying it is bad enough that you needed surgery. I understand. But I don't thing you are listening to what I am saying. You are going straight to goodmornings. That requires weight on your shoulders. I'm saying you should build on it with simple movements that don't involve weights and build on it.

I am not suggesting you do squats and deadlifts and have no way of knowing what you should do. That is why we suggested a therapist. People on the internet can't tell you this stuff but it seems like you are in a big hurry to use weights instead of committing to a slow but steady process.

You're telling me there is a lot of stuff you can't do and I certainly understand that. What I am telling you is that Rome was built brick by brick.

Alright, I gotcha. Sorry I missed your point earlier. I am in a hurry to use weights, but I think I will take a more sensible path like you suggest. My therapist wasn't much help. She said to not lift, but that if I wanted to, I should isolate specific muscles and use light weights. That's why I asked on here. I suppose I should see someone else other than this therapist that will give me more useful advice. In the meantime, there are a few things that were suggested to me that I know I can do. (stretching, good mornings eventually, abdominal exercises, etc.) Thanks.

Yeah. Sorry about your experience with the therapist. That was some pretty vague advice she gave if you ask me. Either she meant don't use your back and "isolate" your leg muscles with extensions and curls or she meant isolate the muscles in your back, lol, which can't be done. I'm assuming she meant the former. A sports physiotherapist may be a better help.

TALO had mentioned hypers....I think you should give reverse hypers a try. Without weight at first. I've heard of them being applied to herniated discs, btw. Some things may hurt at first and/or get worse but that does not necessarily mean they are a no go. That's one of the main reasons to have a therapist. They can tell you what is appropriate discomfort and what is not.

For instance a lot of the pain from this type of injury is from sciatica (pain down the leg for people who don't know). Some excercise will relieve some of the leg pain but sort of transfer it more to the lower back while you're doing it. Which can be a good thing if it means pressure is being taken off the nerve. You see what I mean? Pain is a part of rehab to some degree but you have to know what is appropriate.

Always get a second opinion on this stuff if you're in doubt. On the medical and therapy stuff. It's not about seeking out someone who will tell you what you want to hear it's about getting as much info and more opinions in order to make an informed decision about what to do. I actually read an article from a doctor that specializes in spinal injuries a little while back saying how surprise he was that many cases that were once though to be hopeless except with surgery were confounding expectations and being helped with therapy and excercise to a much greater degree than his experience up to that point would have lead him to think was possible.