Lower body training with an injured back

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Simeon		Lower body training with an injured back	09-04-2011 @ 14:46
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Anyone got any suggestions for good lower body exercises that don't use the back? I've just strained my back (lumbar region) hence the need for them. Don't really know how to train without squating!

Wayne_Cowdrey		...	09-04-2011 @ 14:49
Still got a little bit of strength Member 400, 22062 posts	I've had an injured back for months. The solution I found was.... front squats.

JamesH		...	09-04-2011 @ 15:34
my buttocks hurt Member 337, 2119 posts SQ 300, BP 140, DL 305 745.0 kgs @ 125kgs Eq	Post Edited: 09.04.2011 @ 15:35 PM by JamesH Agree with Wayne, on the proviso that you leave your ego at the door with the weights you're using. Less weight, more volume (e.g. 5*5 with relatively short rest) is going to be better than singles etc.

JamieC		...	09-04-2011 @ 17:22
Member 2179, 68 posts SQ 180, BP 120, DL 245 545.0 kgs @ 85kgs UnEq	Sled drags with a belt around your waist are a good shout. These for lots of sets absolutely suck. Single leg stuff might be a shout as well, something like split squats, one-leg deadlifts etc. Less load on the spine whilst still hitting the leg muscles. Also improve hip stability so you're less likely to hurt your back in the future.

Wayne_Cowdrey		...	09-04-2011 @ 17:29
Still got a little bit of strength Member 400, 22062 posts	JamieC said: Sled drags Another good suggestion. When I injured my back a few years ago (worse injury than I've got now but much shorter lived), I just did drags for lower body. They maintained my strength really well.

Duncan		...	09-04-2011 @ 17:37
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	Wayne_Cowdrey said: Another good suggestion. When I injured my back a few years ago (worse injury than I've got now but much shorter lived), I just did drags for lower body. They maintained my strength really well. But yet you don't change your training to prevent any future injuries...

Thing		...	09-04-2011 @ 17:39
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	3 years and counting for me with my back injury What I have found is that front Squats are good especially if you can do the clean grip on them and as the others have said keep the weight low and reps medium to high. Pistol Squats and body weight lunges are great also step ups with a couple of d/b in your hand. Sled drags are ok fir me just depends on how the joints are and I don't tend to do these much but if you can get a harness then do light to medium sled drags to simulate truck pull but lighter or even just use a car. Sissy Squats are also good. Depending on your injury you might want to concentrate on stretching your hamstring, priformis, gluts and hip flexors which can all have and impact on the back.


Wayne_Cowdrey		...	09-04-2011 @ 18:23
Still got a little bit of strength Member 400, 22062 posts	Duncan said: But yet you don't change your training to prevent any future injuries... I've actually had hardly any injuries overall. Name someone on here who's never been injured. I think I train sensibly. What would you suggest? Sticking a belt on I suppose?!

Duncan		...	09-04-2011 @ 18:43
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	Wayne_Cowdrey said: I've actually had hardly any injuries overall. Name someone on here who's never been injured. I think I train sensibly. What would you suggest? Sticking a belt on I suppose?! There's a difference between someone who's never been I juried and so one who has been injured but does something about it to stop it from happening again. And your back/abs are weak. Make them strong. Job done.

Wayne_Cowdrey		...	09-04-2011 @ 18:51
Still got a little bit of strength Member 400, 22062 posts	Duncan said: And your back/abs are weak. How can you possibly deduce that?? Because I've injured my back a couple of times in the last decade and I'm a mere 260 beltless dead lifter? I can do 300+ farmer's beltless without wobbling around. I don't think my mid-section is a weak link.

Duncan		...	09-04-2011 @ 19:04
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	They can never be too strong. If you were tweaked your back whilst lifting probably your abs are weak as they aren't doing their fair share of work.

Thing		...	09-04-2011 @ 19:11
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	I have to agree with Duncan in that strong core and back especially the lower and middle section is very important. And this is what I'll be focusing on a good bit after my hospital trips.

Wayne_Cowdrey		...	09-04-2011 @ 19:12
Still got a little bit of strength Member 400, 22062 posts	Sorry, I'm needlessly getting irate! Got a few things on my mind. I need to chill out. http://1.bp.blogspot.com/_iBNDASajr00/TRvh4gwZK_I/AAAAAAAAAU4/... Ah, that's a bit better!

Namonster		...	09-04-2011 @ 19:14
always trolling for a reaction Member 753, 1280 posts	A good osteopath, reverse hypers and 30 minutes with Duncan. Just watch he doesn't ask for oral sex in return.

AdamC		...	09-04-2011 @ 19:28
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Wayne_Cowdrey said: I've actually had hardly any injuries overall. Name someone on here who's never been injured. I think I train sensibly. What would you suggest? Sticking a belt on I suppose?! You'd be better off taking up chess instead of lifting weights probably

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