Recommended Lifting Program with Back Issues

Wookinpanub
Wookinpanub Posts: 635 Member
edited November 2024 in Fitness and Exercise
I have done SL 5X5 and a modified SL 5X5 since December 2014 and love the workout. Made some good gains. I am 43 y/o with a desk job and don't do any other fitness outside of cardio & lifting at my Y.

I had lower back issues from 1999-2005ish and reinjured it last Saturday doing deadlifts. Also, as my weight increased on the overhead press I felt my back arching backward to get the weight up on the last rep or two. Felt some discomfort and tightness in middle back here and there afterwards.

My Chiro said no more deadlifting due to degenerative disc in lower back. Given my age and that I am not trying to be Mr. Olympia, can you recommend a program that would be good for me? Basically looking to replace the deadlifts and overhead barbell press on the SL 5X5 program. Should I just stick to lower weights on those two lifts and not try to progress? Leg press machine? Should press machine?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited July 2015
    "New Rules of Lifting for Life" is good for your age bracket.

    Sounds like you'd benefit from getting your form checked by a good trainer, with any program you follow.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    Thanks, I will check it out. There's a lady who is always at my Y who does military training for these young guys. She instructs them on various lifts - cleans, deadlifts, bench. I will have her take a look at my form.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    Back extensions don't have compression.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    Now the Chiro suggested no squatting as he said you can have balance issues causing back pain. I have a love/hate relationship with squats so I think in the meantime will get back into them slowly. This morning I did 30 min cardio, bench (5X5), cable row, cable cross overs, leg raises and then crunches. I only had back discomfort doing the crunches because I do them cross-over style - touch right elbow to left knee. It was the twisting of the lower back that caused the discomfort. Other than that I was fine.

    So I my plan going forward is:
    M - 30 min cardio, Bench, cable row, cable cross overs, leg raises, straight crunches
    T- 30 min cardio, overhead press, shoulder shrugs, leg raises, straight crunches
    W - 50 min cardio, squats
    Th - 30 min cardio, Bench, cable lat pull down, cable cross overs, leg raises, straight crunches
    F- 30 min cardio, overhead press, shoulder shrugs, leg raises, straight crunches
    Sat -50 min cardio, squats
    Sun - off
  • Stage14
    Stage14 Posts: 1,046 Member
    edited July 2015
    Honestly, I'd set up an appointment with a physical therapist or sports doctor and talk to them. I love my chiro for adjusting, but to be honest his advice about what I should or shouldn't do with my bad knee and recurring neck injury sucks. A physical therapist is the one who actually convinced me to start lifting because building up the muscles HELPS (in my case, at least).

    I'm certainly not saying to ignore your chiro and keep lifting like you have been, but I would definitely get a second opinion from another source. You may find that you just can't progress as far or lift as heavy in certain lifts (my squats are still relatively pitiful compared to other lifts that don't engage my knee), or that you need alternative movements. Also, definitely have your form checked. Your back shouldn't be bowing on an overhead press.
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