Lower back assistance work

[Gutz4glory]

I am looking for some suggestions on lower back work I can add in or some core strengthening work. I hurt my back about a year ago disk its alot better and I can squat heavy just fine but deads are killing me.

I already do hypers, all kinds of ab core work, stretching, but when I start to pull anything somewhat heavy I can feel the left side of my spine really tighten up which is exactly where I hurt it. I pulled 405 today which was fairly easy but It did not feel right at all. I am trying to get back in shape so I can compete but this has me questioning if I should.

Any tips or help will be appreciated here.

 

[fina]

ferst og all you must do a rentgen on your lower spain to see what the kondishen naw. if the problem of pein and stifnes in the spain is inflmeishan you ken teik MSM 2000mg * 3 day
it is anatural anti inflamatory.
and avery good one

 

[monopoly]

What are you currently doing for rehab/prehab? Some suggestions

get a stiff foam roller, one of the best things I ever bought. you can roll any body part on it and probably feel better. I can get a full adjustment on my back just by foam rolling

are you stretching? hammies are huge, they will pull everything out of whack

are you doing hypers or reverse hypers? big difference

best assistance work imo; single leg work, lunges, heavy standing ab work, planks for time -then weighed planks, glute work, good mornings, hack deadlifts, trap bar deadlifts, reverse hypers

how bad do you think it is? you may need some work first to get things started. ART has worked wonders for me, wayyy better than chiro. check it out

I am looking for some suggestions on lower back work I can add in or some core strengthening work. I hurt my back about a year ago disk its alot better and I can squat heavy just fine but deads are killing me.

I already do hypers, all kinds of ab core work, stretching, but when I start to pull anything somewhat heavy I can feel the left side of my spine really tighten up which is exactly where I hurt it. I pulled 405 today which was fairly easy but It did not feel right at all. I am trying to get back in shape so I can compete but this has me questioning if I should.

Any tips or help will be appreciated here.

 

[Gutz4glory]

What are you currently doing for rehab/prehab? Some suggestions

get a stiff foam roller, one of the best things I ever bought. you can roll any body part on it and probably feel better. I can get a full adjustment on my back just by foam rolling

are you stretching? hammies are huge, they will pull everything out of whack

are you doing hypers or reverse hypers? big difference

best assistance work imo; single leg work, lunges, heavy standing ab work, planks for time -then weighed planks, glute work, good mornings, hack deadlifts, trap bar deadlifts, reverse hypers

how bad do you think it is? you may need some work first to get things started. ART has worked wonders for me, wayyy better than chiro. check it out

I am stretching, I do hypers no access to reverse hypers. I was using a foam roller and it did help alot my hamstrings have always been tight no matter how much I stretch them it seams. I am sure that is a problem I am going to add some good morning in and I have been playing around with the idea or getting ART.


What type of heavy standing ab work would you suggest?? Thanks for the input

 

[monopoly]

Standing crunch with rope attachment, standing crunch against bands, pull throughs with rope, side bends.

How stiff was the foam roller? If you are big at all you need a really hard one for it to work.

Also, try "pressups". My PT had me start doing them and it helped a bunch. Basically get down into a pushup position but flat on the ground. Then just press up but keep you hips as close to the ground as you can. Do sets of 10 every 2 hours. Really helped me.

 

[edoggpower]

Even if you can set something up like a reverse hyper and have someone push/pull on your ankles, this will help stretch the back immensly.