Hello all! Need help on creating a back routine!

Discussions relating to Lower Back Pain.

Hello all! Need help on creating a back routine!

Postby Federico » Thu Oct 26, 2006 1:22 am

First of all I'd like to congratulate Mr.Moyer on his site. For a site solely built on donations, it's pretty solid!.

Alright so a quick intro on myself before getting started. I'm 23 a years old law student, and although not really the athletic type, I worked in factories to pay for my studies since I am 15 and I can humbly say that it physically and mentally toughened me up. Since I was 19 I'v been lifting weights on and off and became bigger and stronger (I'm 5'7 and I weight 165 pounds), doing all kinds of exercises including the "dreaded" stiff legged deadlift. This April, I started working out again, but because I heard many people claiming that the stiff legged deadlift was a dangerous exercise for the lower back, I (wrongfully) replaced it with weighted hyperextensions (roman chair extensions). Everything was fine until one of my workouts in June. After doing my 3 sets of 10, with 15 pounds on my neck, my back became pretty stiff, completelly spasmed, to the point where I was uncapable of lifting my legs more than 45 degrees (quite strange since not only the weight was low, but that precise exercise is supposed to be the safest one for the lower back and the spine). I stopped working out completely at that point, and after about a week and half, the spasm had reduced greatly, to the point where the muscular tightnes wasn't restricting my legs anymore. Fast forwarding to today, my right erector spinae muscle is still constantly spasmed (especially in the morning), and if on one day I lift too many heavy things, I get stiffer for about 2 days. Basically I can't fully workout until the spasm is gone, and since I have no clue to what my back has because I haven't received the results for my MRI yet, (and I REALLY need to go back to the weights, as it is a fantastic way to relieve stress) I decided to get the Rebuild Your Back book. I really wanna get rid of this stubborn spasm!

Eufff that was long! Sorry! For those who are still reading, here is my question. I'm trying to put together a daily routine from the exercises in the book that will be effective and that won't take me more than 15-20 mins (short and sweet as they say 8) ). I don't have many limitations other than the fact that I can't lift things that are too heavy for too long (like 100 pounds and more) because it stiffens the spasm even further, but other than that I think I can safely do about everything in the book. I can walk all I want. My left erector is not spasmed. My physio says that my posture is proper. I don't know if I'm still in the healing phase or not, as there is a constant dull ache in the right side of my back (although I'm pretty sure its directly related to the spasm), but after almost 5 months, I shouldn't be. My abdominal and lower back musles are strong (my right erector is tired of always being so tight, but, it's pretty strong) Can anyone help me come up with a good routine? Thanks!


P.S.: that hip shrug exercise is pretty cool, I felt pretty limb after trying it!
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Postby Steven » Thu Oct 26, 2006 12:00 pm

Hi Federico,

Welcome to the group. Always glad to see a new member and thanks for sharing your story.

To answer your question, I think you're making it out to be harder than it is. Just follow Dean's advice in the book and you'll be fine. Start with the basic exercises for the first month and slowly add the advanced exercises a little at a time. At no time do you have to do them all at once.

I never spend more than 15 to 20 minutes doing back exercises... more like 10 minutes tops.

There are example routines you can follow in the back of the book to help you put together a routine once you get past the first month. Start with them and just experiment... your body will tell you what works best for you.

Hope that answers your question.

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Postby Federico » Thu Oct 26, 2006 4:00 pm

Thanks for the answer! I guess I'll start slowly, if it's what's more efficient!
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Postby randolph » Mon Oct 30, 2006 7:16 am

Hello Federico!

Echo what Steven posts. Before my back problems surfaced, I'd been daily exercising for 30 years (mostly cardio, with some weightlifting). That first month of doing just the beginning exercises is really helpful ... even tho it seems pretty wimpy ... the rest is really vital for healing, and should help those tight muscles relax and heal. Then you''ll have a good foundation to build on as you add more vigorous exercises and stretches.

Also, you might want to check out the 2 books by Dr. Stuart McGill (google his name). He's been doing a lot of great scientific work on the effectiveness of various exercises, especially for amateur and pro athletes. I found his books several months ago and have found his tips quite helpful in educating me to choose which exercises are most effective for me. The combination of the RYB and McGill exercises seems to be working very well for me.

Good luck! Randolph
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Location: Wilkesboro NC

Postby Federico » Wed Nov 01, 2006 1:32 am

Sounds good!I'll check at the library for those books, and maybe Sarno's book too. And by the way I'v been following the basic routine for about 4 days. There still isn't any improvement but I think it's way too early. AND, I received my MRI results: L4-L5 beginning of degenerative disk disease, and same thing for L5-S1, no spinal stenosis, no herniation. Basically my spine is perfectly fine, so it seems that my problem is some tendon or ligament that simply refuses to heal, and somehow slightly irritates my sciatic nerve (I have a very light tingling on my right heel that comes and goes). As I said earlier, I can walk a lot (I walked 10 kms last sat out of obligation). Anyways, I'll keep you guys updated on my progress!
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