Training with a Bad Back
What do you suggest for me as I begin training after a layoff and with a bad back?
Try this:
Warm up with floor crunches and bent-leg leg-raises (according to your back limitations and range of motion) for the core muscles and abdominal area: a set of 15 crunches (more or less, depending on ability) followed by a set of 10+/- leg-raises. Repeat.
Stand up straight (at attention) as a starting position and perform 10 reps of bent-leg good morning exercises (modified deadlifts), reaching for the floor to maximize your range of motion and to continue to work and warm up the back region. Perform a second set. In future workouts you’ll look forward to holding light weights in your hands for resistance and strengthening of involved systemic and ancillary muscles (lower back, grip, thighs).
As you are able, position a pair of light dumbbells over head as you sit on an incline bench. Perform 2 sets of dumbbell inclines for 10 reps. Soon you will move to 3 sets, maybe four sets, and increase the weight as your strength grows (works shoulders, chest, triceps).
Seated on the end of the bench, perform two sets of 10 reps of alternate dumbbell curls (provides biceps, grip and some torso action). In time move to three and four sets, increasing the weight to accommodate strength increase. Lower reps to eight where and when needed. Your commonsense is welcome.
Lying on the bench with both hands gripping and positioning a single dumbbell in an overhead starting point, lower the dumbbell so the plates just pass the forehead by bending the arms at the elbow only, and return to the starting position (triceps, grip). The upper arm should remain stationary, thereby placing the resistance on the triceps. Repeat and follow same rep-weight protocol as suggested above.
Focus, hope, daring, patience and practice. This is a substantial beginners routine for a guy with some possible background, some drive and some heart. It’s great practice to start someone thinking right and take them to the next levels (our website will make more sense with each workout). As you learn and improve you can apply more and more effort and acquired savvy. This routine, though modest, will work an advanced musclebuilder if he or she gives it all he or she has.
Backs are tricky… you be the guardian as you proceed.
Go… God’s Might… Dave
Dave Draper - Dave Draper Posted on October 30th, 2007 in Getting Started, Injuries and illness, Rehab Efforts by Dave Draper