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Exercises Movements, technique & proper execution

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Old 10-31-2003, 09:08 AM   #11
Nicholas Nibler
Affiliate Nicholas Nibler is offline
Join Date: Oct 2002
Location: Seattle  Washington
Posts: 29
In addition to good technique, another aspect that may help is increasing the role of the abs in you DL & squats. My back isn't as bad as Dave's, but there is some damage.
As we learned to tense our abs harder in the lifts, we became more stable in the core. This has allowed heavier lifts without further injury. The back will still get sore, but there is no pain during the lift.
I try to tense the abs to the point where the abdominal pressure is what I'm aware of during the lift, not the tension in the legs or back.
Hope this helps.
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Old 10-31-2003, 09:19 AM   #12
David Cooke, Jr.
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Join Date: Jan 2003
Location: Macon  GA
Posts: 61
I don't have much to add beyond what appears to be the great advice you have already received, except for my best wishes for a speedy recovery. :-)
One suggestion I would offer from my own experience is the value of one-armed KB (or db) swings and snatches. During times when I have injured my back I have noticed that these ballistic exercises have actually made my back feel better. I theorize that the lighter weight, lifted in a quick pulse, sends a shock through your lower back that is strong enough to stimulate growth and healing, but (due to the lighter weight and brevity of the lift) mild enought to prevent injury. Its my understanding that the Guiness book record-holder for deadlifts (over 1000 lbs) used these type of KB exercises to rehab from a broken back that he suffered years before his record lift.
Perhaps when you aren't up to deadlifting you could substitute these exercises. Of course, when you can deadlift, do it. Good luck to you.
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Old 11-07-2003, 04:46 PM   #13
Justin Rawley
Departed Justin Rawley is offline
Join Date: Jan 1970
Posts: 28
I have EXACTLY the same diagnosis, and I found that good mornings with the kettlebell seemed to help. I hope soon to encorporate straight leg dls back into my program. Using good form and starting off small are critical to success and avoiding re-injury. Better to err on the side of caution, but by the same token, doing nothing for the low back may set you up for more problems later if it becomes so weak that everyday activity becomes a risk for injury. There is a balance and what works for some doesn't for others and vice-versa, even with the same injuries so explore your options carefully and don't be afraid to use miniscule weight (or none at all) first to try something out. BTW, that picture of me was taken about 6 weeks ago; I've had lumbar disc problems for almost 5 years.
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Old 11-05-2007, 06:54 PM   #14
Shane Brant
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Join Date: Oct 2007
Location: Buffalo  New York
Posts: 5
Re: Exercising With Injuries

I had a microdiscectomy done to repair a herniated L-4 disk when I was 21. I was also told of DDD in the L-4 and L-5 vertebraes. I am now 26 and still lifting heavy. I have actually just recommitted myself to Olympic Weightlifting, as I first my back doing a snatch pull with bad form. I was told by a myriad of "specialists" that I could never Oly lift, Squat, DL, and basically any heavy exercise again. If I did I risk the chance of herniating it again and it being worse then. What keeps me going with this is --if something isn't personally at stake then why bother?
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