posted Wed, 07/03/2013 - 16:29
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recovery from a back injury
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so first day back in the gym after a long layoff due to knee surgery and jacked up disks in my back. during the injury I got messed up taking too many pain meds so now I take NO narcs and im getting my body back in shape like it should be. question is what are some suggestions to help strengthen my lower back. the disks will not repair theyre selves so im prepared to deal with the tightness and pain but what are some good ideas for building that lower back area and some ideas to help ease the pain and tightness. Anything that will help with the back recovery
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Stretching, core work, using a foam roller or two tennis balls taped together, and doing a lot of broomstick twists (you can do these at home. Every time a commercial comes on tv, grab the broomstick and do twists back and forth but use the torso to achieve the motion not momentum.) after a while you can do windmills. (bent over broom stick twists)
There are also some kettle bell exercises you can do at home too. I can't think of the name of them but it is something like "Get Ups" where you lay flat on the floor hold the kettle bell directly in front of you and then proceed to get up. You can stop at midway in a sitting position and start over. It's harder than it sounds here.
thank you ill give the twists a try and look up kettle bell exercises
FYI the opiates crushed my T levels after a spinal injury. I couldn't loose weight or put any muscle on at all no matter how hard I trained. It was a constant muscle strain or sprain every time I hit the gym which I've never had issues with. Even though your off if get tested to see if the t levels bounced back or may need help. I suspect part of reason I never healed was because my T was shut down hard. Just a wild ass guess but up until that point an injury always healed wicked fast. It was my first experience with pain meds too.
ys my t levels were super low, down below 200, but ive been on test for years so I got back on the test and its helpin a lot. thank you for the help
Stretch,Stretch,Stretch !! Should be Number 1 on your list ! Than you can add small amounts of weight as you progress !
X2^ this could not be more pertinent! Stretching will help strengthen those tendons and muscles in your back allowing for a smoother recovery. +1 polish!