Back in the gym: slow and easy on the lower body and core

[Alan H]

What with my lower back being problematic, and me heading back in the gym, I'm going really slow. Pain is bad. Numbness and wierd sensations in private places is REALLY bad. However, theres' not much point in going in there if I'm not going to work on lower body and core strength and I *MIGHT* have hit on a workout that I can do. I"ve done four sessions of this stuff and so far, so good...just some little twinges that go away by the next day.

Ball squats: put a big exercise ball between my back and the wall, take 35 lb dumbells in each hand and do 2 sets of 20 squats. I might bump up to 40 lbs in each hand, soon. It's not a lot of weight, but it's a whole lot better than not doing anything at all.

http://www.youtube.com/watch?v=gOs9OYV9CX8

Plyometrics: I'm box jumping, from sitting on the 24 inch box, to leaping up to the 40 inch box. Two sets of four reps each... every workout. According to what I read on NASGA I'll probably stop this at the end of March, as it's recommended to only do plyometrics for 2-3 months at a time.

like this: http://www.youtube.com/watch?v=RKs11Vyw1rk

reverse sit ups....on an inclined bench thing, slowly and SMOOTHLY, with no weight and being very careful to not hyper-contract my back, I do one set of 20.

Sideways lifts...with 20 lbs, 10 pulls each side.

Leg lifts... like this http://www.youtube.com/watch?v=iqBDl...eature=related

and regular old sit-ups and crunches on an inclined bench... I'm getting in twice a week this month. That's enough. Come February I'll bump it up to three times a week, and we'll see.

fingers crossed.

[Cynthia]

Good luck with everything!

[Sheep In Wolf's Clothing]

Good luck with your training Alan. You're right, that numbness thing can be wierd. I have had a numb left leg for a few years now and I still can't get use to it.
Good luck again,
Sara

[Skipper1]

Good luck - slow and easy is the way to go. Worked for me a few years ago when recovering from work related injuries and trying to get back on the job.

[robthehiker]

The seated box jumps are insane! You're doing 40"? Wow!

[RamsayClanCommish]

Not knowing anything of your background, what does your chiropractor think? NUmbness due to a pinched nerve or something?

[Ryan Nielson]

that's great to hear

[Alan H]

Not knowing anything of your background, what does your chiropractor think? NUmbness due to a pinched nerve or something?

Yes, I have some narrowing of a vertebral foramen, mostly T-5, but also T-4, more so on the left side. It's not serious yet, and if I don't exercise vigorously, it's not a problem but what's the fun in that?