Non (Spine) compression lifting program

rockinrodders123

I've been told by the doctor to avoid exercises that compress the spine due to a herniated lumbar disc. I think the disc herniated quite a while ago and doesn't cause any pain at the moment but it has hurt on and off in the past.

Since I've started training including core work over the last few months the pain is just an occasional grumble if I don't stretch after training but nothing more.

Given that I had just started Stronglifts 5X5 and most of the exercises compress the spine, I'm guessing it's not the best program for me anymore.

Are there any progressive lifting programs which focus on other lifts? Doctor said bench press is ok, but squats etc are a big no no.

SuggaD

I have the same problem. I don't have a particular program, but my therapist told me which machines/exercises were a complete no go for me at the beginning -- weighted squats, weighted abs, anything overhead. But I've since been cleared to work my way back to those machines starting very light and have done so successfully. Finally back to where I was before injury and diagnosis.

raven56706

same problem here

CarlydogsMom

rockinrodders123 wrote: »

I've been told by the doctor to avoid exercises that compress the spine due to a herniated lumbar disc. I think the disc herniated quite a while ago and doesn't cause any pain at the moment but it has hurt on and off in the past.

Since I've started training including core work over the last few months the pain is just an occasional grumble if I don't stretch after training but nothing more.

Given that I had just started Stronglifts 5X5 and most of the exercises compress the spine, I'm guessing it's not the best program for me anymore.

Are there any progressive lifting programs which focus on other lifts? Doctor said bench press is ok, but squats etc are a big no no.

I have 4 herniated discs, my lowest 3 and one in the middle of my back. I herniated all of them at once about 20+ years ago. Had at least a one-year recovery period, with chiropractic adjustments 3x / week. It was hell. Anyway, just last fall at age 52, I started a heavy lifting program with a personal trainer at my local gym. I made him aware of my issues. My main thing now is that I have leftover/permanent nerve damage on the top of one of my feet, so my ankle mobility and a caving-under-pressure right knee tends to give me problems. My back does not cause me any problems except for the occasional muscle spasms or it "goes out" on me now and again leading to a 3-4 day rest period.

With that in mind, I have not had any issues with squatting UP UNTIL LATELY. Deadlifting, no problems as long as I maintain form. So here's where I stand now:

Squats: I've moved up to about 105 pounds on my squat. That's about all I can take before I really feel my spine being compressed. So at this point, I put on a belt at 85 pounds, and do most of my working reps at 95. I'll put in a short set of 3-5 reps at 105 on a good day.

Deadlift: I got up to 150 pounds, just once, but can do sets/reps pretty easily at 125-135. Belt used at any weight after 100 pounds.

Now that it's summer and I'm on a cut, I know I may end up lifting at lower weights anyway. And, when I pick up progressive lifting in the fall/winter, and given that I know there is a point where I probably can't do much more, I've had to adjust my expectations. I will probably never get to a 150-pound squat even, or a 225 deadlift. But I'm happy if I can maintain something less; that's OK given my situation.

Mostly just chiming in to say that a herniated disc may not be the end-all fatal flaw in the ability to lift weights. You may be able to do some of them just fine, others you may be able to do at lighter weights, and others maybe not at all. There are options, don't give up. A trainer that really knows their stuff could help with form and programs to suit your needs as well. It was worth it for me. I would think that lighter squats and deadlifts (again, using perfect FORM) may be do-able as long as you feel OK.