Squats help after back injury and pregnancy

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  • mrswinterx
    mrswinterx Posts: 65 Member
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    I certainly will.

    Never been more excited to get back on it feel like i have alot of pent up energy that needs used lol.
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
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    I know the feeling. I had a wrist injury that took forever to heal. Still not 100%, but I can do a lot more than I could a year ago ;)
  • Lesscookies12
    Lesscookies12 Posts: 140 Member
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    I think you should let your body heal, and maybe starting out slow instead of doing a set once you feel better starting out with 3, and then 5, and then 10.
  • mrswinterx
    mrswinterx Posts: 65 Member
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    It's horrendous isn't it i slipped the disc in my back still not 100% either but alot better.

    I would love to take it easy but I've never been this out of shape and its really getting to me now i need my exercise lol x
  • rheddmobile
    rheddmobile Posts: 6,840 Member
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    The one thing I dislike about these "30 day challenge" sort of routines is that they never seem to incorporate rest days. Muscle development happens during rest.

    Given your ongoing back issues, getting a strong base using body weight isn't a bad plan. Once cranking out bodyweight squats ain't no thang, then you can start adding weight. I have also found deadlifting improved my back health a lot, but you need to be careful to build up slowly and maintain good form.
  • mrswinterx
    mrswinterx Posts: 65 Member
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    I always make sure i have atleast 2 rest days a week & not over push my body now... i shall try my light weights and build back up again then will go from there ... i cant even do a push up anymore will be my next goal haha
  • kshama2001
    kshama2001 Posts: 27,973 Member
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    mrswinterx wrote: »
    I always make sure i have atleast 2 rest days a week & not over push my body now... i shall try my light weights and build back up again then will go from there ... i cant even do a push up anymore will be my next goal haha

    Start against the wall or counter: http://omahamagazine.com/articles/5-minute-workout-
counter-pushups/

    step-1.jpg
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
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    If you have a slipped disc, I would be careful how much weight you use while squatting, so you aren't putting too much pressure on that disc. If you go to a gym, you might want to consider using the leg press in place of squats, since it doesn't require you to put the weight directly on your back. Too much weight on your back could make your injury worse.
  • mrswinterx
    mrswinterx Posts: 65 Member
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    I've been in recovery for a while now so I'm hoping im stronger now I've built up to the 3x15.

    I feel so far feel ok so might not push it too much just now then and try light weights or the leg press.

    What ab workout would you suggest for me to do that won't put too much pressure on my back... sorry guys.
  • julie_broadhead
    julie_broadhead Posts: 347 Member
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    How long ago did you have your baby? How old is your back injury? Did you experience 3rd or 4th degree tearing during your delivery? Did you have an episiotomy? Did you have a c-section? Do you have diastasis recti?

    I ask all these questions because depending on the answers squating with weight may not be the right option for you right now.
  • mrswinterx
    mrswinterx Posts: 65 Member
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    My baby is 14 weeks , my back injury is around 10 month ... i experienced tearing but only 2nd degree i think ... she was going to stitch but said where it was should heal fine .

    Normal deliverly but was started of 3 weeks early and in labour for 3 days... placenta wouldn't come out though and had to have it manually taken out through surgery.
  • julie_broadhead
    julie_broadhead Posts: 347 Member
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    mrswinterx wrote: »
    My baby is 14 weeks , my back injury is around 10 month ... i experienced tearing but only 2nd degree i think ... she was going to stitch but said where it was should heal fine .

    Normal deliverly but was started of 3 weeks early and in labour for 3 days... placenta wouldn't come out though and had to have it manually taken out through surgery.

    Wow! You are a trooper! Where did they make the incision to remove your placenta?

    I would suggest some glute and hip friendly exercises as well as kegels.

    https://m.youtube.com/watch?v=Kd9Dt7J9Ixs

    https://m.youtube.com/watch?v=LhB1Jl52J3Q

    https://m.youtube.com/watch?v=jgh6sGwtTwk

    https://m.youtube.com/watch?v=HrRjumD_o4s

    I wish someone had told me to do these things before my problems started! I didn't ease back in and went back to working out before dealing with what pregnancy did to my body.

    I don't know what kind of condition your abs are in, but here is a gentle workout video for recovering abs.
    https://m.youtube.com/watch?v=EXm5UcVXuEU
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
    edited March 2018
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    If situps bother your back, maybe try leg raises where you lay flat on your back, extend your legs, and then lift them from just above the ground, then in toward your abs.

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