What's Ideal, and What I Do

FrnkLft

So there are a number of exercises that I wish I could do, but I have to trade off with something else because of pain. Here are mine, what are yours?

Could help someone who has back pain or shoulder issues.


Deadlifts -> Weighted Hyperextensions (lower back)
Squats -> Leg Press, Machine (lower back)
Weighted Dips -> Plate Loaded Seated Dip & Dumbbell Triceps Extension, Flat (Sternum Popping/Soreness)
Cable Pulldown -> Dumbbell Triceps Extension, Flat (Pain in Shoulders)
Dubbell Row -> Cable Row (Pain in Shoulders, Over Extension)

grantdumas7

Have you been to a P/T to see if there is any underlying issues? I had tweaked my back about 5 yrs ago when screwed up on a deadlift. I went to a P/T for about two months were I did some light rehab exercises. He told me to stop doing deads for a little while and then I could add them but start light. Other exercises to help lower back.
Reverse hyper ext. Most gyms will not have this machine but you can use a bench and a swiss ball. Look it up on you tube.
Leg press- be careful as these can cause more damage to your lower back. Make sure your lower back stays in contact with the seat the whole time.
Lower back machine. I assume this is the one that goes against your back and you lean back. STOP DON'T use this machine. I was deployed with an Orthopedic Surgeon who also lifts and he said that is one of the worst exercise for your lower back.
Try also incorporating single leg exercises.

FrnkLft

Actually I was using the "lower back machine" for a while, and never had any trouble with it. New gym opened though and they don't have the machine, so now I'm holding on to a 45 plate and doing "reverse situps" (hyperextensions) for my lower back.

You're saying that's bad for it? Why, if its hardly different from a deadlift?