Safety First
1. Deadlift / squat plz wear a weightlifting belt for support. Never go without one.
2. Focus on form, form and form. Weight is secondary.

As to prevent muscle wastage, take glutamine on a daily basis. But do check with doctor on this first.

Always make sure that you eat a balanced meal diet. Don't forget rich protein food like fish and tempes

Hello Friend,


Muscles repair and growth only take place when the body is resting. No supplements or trick can substitute rest in the process of mass and muscle increase. Injuries of any kind will constrain some bodily movement, especially during bodybuilding workouts. This all depends on exactly where is the injury? For instance, if the injury is located in the upper part of your body, then workout your lower part, and vice versa. During such injuries, it is important to eat enough food to maintain the nutrients that you need for the healing process.



Best Regards
Cadman Peterson

i have a question here. i also have some backbone and lower back injury now. stopped bb abt 5 months. but i din really visit a doctor.

the pain isn't constant pain, it comes when im in a certain position. once awhile i will have small little uneasy pain in my lowest backbone bone. after few mins its gone.

the thing im curious is, u guys who had a herniated disc suffer constant and very long pain? because i hope im not one of the person that have a herniated disc.

pls advise.

Nope mine wasn't constant,it would hit suddenly and I would lose my breath and had to sit down immediately.

Felt like someone stabbed me in the back each time.

just to add when you don;t train, your muscle will start to deteriorate away. Glutamine helps to slow down the muscle breakdown. However for injury healing thats another different story.

For joints health, typically go for chondrotine and glucosamine supplements.

Mine is like stabbed by a needle to the place around but only one spot at a time. Am I in a chance to have a herniated disc. Dam sked

.

This post has been edited by hoxy: Jun 13 2012, 05:58 PM

With a back injury, handstand push ups put quite a bit of pressure on the spine, so I don't think they're the best thing to do. At least until a solid foundation has been secured first, IMO. The rest are pretty okay because they either strengthen the spine in a neutral position, or promote decompression.

This post has been edited by -Dan: Jul 12 2011, 06:42 PM

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This post has been edited by hoxy: Jun 13 2012, 05:57 PM

Actually my best recovery tool was the swiss ball!

Read here!

Using this post to reply. I had a bad herniated disc that the doctor ask me to go for an operation but I didn't want to. Found a fitness trainer who is specializes in back injury. That was in 2009 including being obese. 2 years later, gotten stronger, pain is gone and slowly lifting weights but not heavy weights. My ultimate goal is to start lifting properly because I never thought I'd be able to get this far.

I'll use the above post to share what I did.

1. Mckenzie backbend : I do a McKenzie pushup on the floor, especially when pain comes. Optional is to do it while standing.

2. Bridge : I use to do this with legs on swissball. Now doing this http://youtu.be/h3fYRha9evo with modification --> I move with my feet 3 steps towards each side like a crab. My current least fav workout.

3. Spine decompression hang : Always had to remember to hang relax and not tighten shoulder muscles because this is to stretch, not strengthen. The moment I try to pull up using hangs, I can no longer stretch. I usually stack two reebok step platforms just to reach it. Feels like hanging like a monkey. I do this if no one is free to hang me on an inversion table.

4. Inversion table : I do this everyday at gym before I start any cardio and strength. I try to end with this after the workout. One of the gym instructors would help. Usually I do 5min coz he is scared to hang me for longer periods. If it's my trainer, she hangs me for 15-30 min. I can't pull out the feet grip handles so the instructure helps me with this.

Workout incorporated
5. Weighted pull/chin up? : I do weighted pull-up but need good form. I have shoulder aches if I hunch so I always ended up being mindful to stick chest out and hold abs in. One of the few machines I'm allowed on.

6. Handstand (wall assisted or non assisted) push up : I don't have the green light from my trainer to do this until I'm much much stronger and have lost more weight.

7. Start to develop real strong abs/midsection and max internal pressure at midsection. Non strong abs/midsection = back take the load and the job of stabilizing midsection instead of the midsection taking up the task = screwed back. Strong abs = max internal pressure of midsection = stable healthy back.

This is my basic core exercise I do in the morning when I wake up and before workouts. http://www.coachr.org/innerunit.htm . Builds up my core really well and still protecting my back. It activates my core muscles for the whole day so that I remember to hold in my abs when I move around, especially when sitting down or up. The interesting bit is that Paul Chek advocates that if one can strengthen the body's natural weight belt, you may not need a weighted belt.

Squats : I do this but with very light weights. Also do it with arms cross while holding the bar to protect the back. And to make sure I did it properly, I used to squat with the ball on my back like in pedro's post http://www.bodybuilding.com/fun/girard8.htm --> isolation wall squat. I don't use the ball anymore but am always told to hold belly button in and stick butt out.

There are 2 books that I know my trainer uses but I've not bought them yet. She hhd others but these are only 2 I saw.

Low Back Disorders : http://www.amazon.com/Back-Disorders-Secon...d=3G2UJ4B53R08E

Ultimate Back Fitness and Performance : http://www.amazon.com/Ultimate-Back-Fitnes...d=3G2UJ4B53R08E

Stuart McGill is one of those gurus for back recovery. He works with normal people as well as elite athletes. He's also a bodybuilder himself.

One thing my trainer also mentioned : drink water. Spine gets dehydrated easily and it's tough to rehydrate it. That's why the inversion table is good. Another thing was to drink daily minimum of half my bodyweight. e.g. 100 pounds weight = 50 oz of water.

Have fun guys and hope you guys can heal your backs.

---

Added on July 14, 2011, 7:05 amAn addon about McKenzie exercise from what my trainer mentioned : This move apparently helps to "push back" the herniation back into the spine. Herniation is the weakening of the spinal wall and this lump is coming out.

http://www.youtube.com/watch?v=wBOp-ugJbTQ...715C18202F9E395

For my right herniation, I also turn right into a C-shaped position with hands and legs. Then I push up like that first and then go into the horizontal position for normal McKenzie pushups.

I also avoided all flexion(? well, no forward bending movement)-type of exercises because the disc may tear again.

This post has been edited by myremi: Jul 14 2011, 07:05 AM

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This post has been edited by hoxy: Jun 13 2012, 05:57 PM

"muscle memory", meaning it is easier to regain ?
i am facing this problem too

maintaining push up- should be fine for back bone rite:?

The thing about the BMI is that it's such a funny indicator. I have a BMI of 32 and yet wearing size M clothing. Ah well.

Effort? It was a day at a time and a change at a time.

As for backcare, to be honest, I don't think I would have learnt about backcare until I met my trainer. Now, if I have a muscle sprain, I speak to her and she'll have some fancy move to stretch the muscle. I've never met anyone like her or seen another trainer / chiropracter / physiotherapist like her.

What about maintaining muscle during leg injuries? Yesterday i was hit by car and fell down.. My toe nail pluck off.. Now i am having hard time to walk.. Not to mention go to the gym for 2 weeks.. So i think should be home gym this time... Is it safe to drink protein during this time? I am worried if i drink, my skin will look bad and swollen.. If i dont drink,my muscle will drop...

Where did you hear this nonsense?

How much protein do you need during recovery from injury? 1.5g per lbs of bodyweight or lesser (eat like normal person) since you are not bodybuilding during that time?

.

This post has been edited by hoxy: Jun 13 2012, 05:54 PM

Protein comes with egg right? Egg can make our leg skin injuries get worse... Mention by government hospital doctor..