Core work for lower back problems

My lower back put me in bed almost the whole of last week - went to the doctor today, and was told not to lift more than 5kg for 3 years. This is going to be impossible.

The issue seems to be with tears in one of the lower disks - looked like the last one on the xray.

I'm sure many guys have had issues with their lower backs - does anyone have some sort of rehabilitating workout - or core strengthening problem specific for lower back issues?

Google is not being very helpful.(it seems sit-ups could be bad, hyper extensions could be bad, etc)

Remember that doc I recommended to you a while ago, Dr Suter? Go and see him. He specialises in Sports Medicine and rehabilitating sports injuries.

You probably shouldn't be doing any core exercises now for a while. Rest so that you don't cause permanent damage.

I tore my L4 and L5 discs 10 years ago, shoot if you have questions

Is your doc a specialist? If that's the case then I doubt you'd a hugely different opinion on the 'take a helluva long break' advice. At least a few months off. I would get started on some peptides to speed up the healing process.

You going to have to learn to work around your back from now on, getting in and out of car by sitting then putting your legs in etc, sleeping with a pillow between your knees when your back hurts, how you lift things, always like squatting, let your legs do the work, don't bend at your lower back.

A lot will change moving forward, you going to have to learn to care for your back like I have.

Muscleaddict wrote: Remember that doc I recommended to you a while ago, Dr Suter? Go and see him. He specialises in Sports Medicine and rehabilitating sports injuries.

You probably shouldn't be doing any core exercises now for a while. Rest so that you don't cause permanent damage.

I actually did go and see him, he recommended I do bio, which I did for awhile, and they eventually stopped saying I should continue by myself.

AlexRon wrote: You going to have to learn to work around your back from now on, getting in and out of car by sitting then putting your legs in etc, sleeping with a pillow between your knees when your back hurts, how you lift things, always like squatting, let your legs do the work, don't bend at your lower back.

A lot will change moving forward, you going to have to learn to care for your back like I have.

Learning this the hard way... It's bloody sore doing anything...

Any ideas on just plain sitting and then standing? It cause crap loads of pain. I was thing of getting a typist/kneeling chair.

Muscleaddict wrote: Is your doc a specialist? If that's the case then I doubt you'd a hugely different opinion on the 'take a helluva long break' advice. At least a few months off. I would get started on some peptides to speed up the healing process.

Yeah, he was a specialist... He didn't seem to like weight training at all.

xrapidx wrote:

Muscleaddict wrote: Is your doc a specialist? If that's the case then I doubt you'd a hugely different opinion on the 'take a helluva long break' advice. At least a few months off. I would get started on some peptides to speed up the healing process.

Yeah, he was a specialist... He didn't seem to like weight training at all.

Ok. I don't want to give out irresponsible advice without knowing how bad it really is, but the godfather of powerlifting Louie Simmons who started the Westside phenonema broke his broke twice and still managed to rehab his back from that and break world records. Do some research/googling/youtubing on him. He's got loads of videos on powerlifting so I'm sure he has advice on back rehab.

I popped my L4 and L5 discs about 5 years ago. Massive set back in the gym. Was told never to lift heavy again. Ignored that instruction, no issues thus far. Like AlexRon said, you have to change the way you live, think about your back every step you take, modify those exercises that are high risk.

With back injuries sometimes the worst thing you can do is stop activity, you need to build strength to protect your back. Biokineticist at Sports Science Institute really helped me in this regard.

DMZ is correct in what he is saying, stopping all activity is the worst thing you can do, stretching is the best thing along with serious core work, you need your core at its best it can be now to support your lower back..

Plank is one of the best to do, but as it goes, if its uncomfortable - push on, if its pain, stop straight away

You will learn what you back likes and does not like, sometimes the lesson is bad and can leave you in bed for a week on pain meds while you heal, that's happened to me more than once in 10 years.

As for getting out of a chair, you require bed rest, you should not be sitting or putting any weight on your discs at this time by standing or sitting.

To get out of bed, you know how to roll out? Correct? your physio should have showed you this

For me stretching is the best thing ever, if im correct, you will find your hamstrings require the most stretching moving forward, they are the worst and cause pain on the back as well as testies and stomach.

I had to figure out the getting in and out of bed thing last week. Was seriously painful, my wife suggested I pee in a bucket instead of getting up.

Been reading up on various rehab programs, seems it all starts with stretching.

I've also found the pain mess don't really help (Cataflam/myprodol)

I use myprodol and robaxin with 2 myprodol and 1 robaxin - makes me float all day.... awesome combo

AlexRon wrote: I use myprodol and robaxin with 2 myprodol and 1 robaxin - makes me float all day.... awesome combo

Maybe I should try that... How long did you take pills for? I'm not a fan of taking pills for long periods.

The other issue is work - I find the pills slow me down, so prefer the pain. (BI lead on a large team, so making the wrong decisions doesn't reflect well)

Well, ill take pills for about 4 - 5 days, I find that's when my discs come right, most of the time, this is due to something ive done that has cause them to shift a bit and apply pressure to my spinal cord, then you need bed rest so that it can come right

One of Prof Noakes' 'laws' of running injuries is never to take the advice of a doctor who does not train himself - they are inclined to suggest complete rest when it might not be warranted. Have you followed Muscleaddict's advice re peptides?

mack wrote: One of Prof Noakes' 'laws' of running injuries is never to take the advice of a doctor who does not train himself - they are inclined to suggest complete rest when it might not be warranted. Have you followed Muscleaddict's advice re peptides?

Reading up on it... There is obviously a variety.

Would peptides help in the recover of the disk, or would it help with muscles around the area?

Peptides speed up recovery in general. The whole regenerative process speeds up a gear or 2. HGH is best but very expensive. If your growth hormone levels are high then your tissue repairs faster. CJC1295 w/o DAC with ipamorelin or GHRP2 would be most cost effective and it works very well.

TB500 is a brilliant healing peptide which is a synthetic copy of a healing peptide occuring naturally in our body, and animal studies found it effective for improving bone regeneration. But also very pricey.

And taking peptides while not training, would it cause weight gain? Was trying to loose. 10kg down, 6kg to go.