Begginer routine with lower back injury

JustLen

Hi guys im hoping someone here can give me some direction.
Firsy my problem is that 7 months ago I had a herniated disk while training in the gym (doing deadlifts)
I had just started getting into a routine and was seeing good results about 6 weeks in. (I know that is a very short time but I was losing fat and getting a lot stronger quite fast)

My problem now that im back is that I cannot do squats, deadlifts or bent over rows,
Im struggling to figure out the optimal way of training around my injury.

Ive started to do a push/pull/leg routine however i dont feel like im geeting strong like i was when i was doing squats/ deadlifts. My routine contains too many isolation exercises i feel

Is there anyway I could be utilising my time in the gym better?
My physique at the moment is very poor with body fat up around 26/28 percent which I know is very poor.
My goals for the moment are just to build as much muscle over the next 6/9 months aswel as get bodyfat down to an acceptable level and go from there- by that time I will have my diet in check also

Any help would be much appreciated as this time around I want to keep it up an make some good progress.

Just to add that I have been to a medical professional in regards my injury. Im not seeking medical advice about my back, instead im interested in advice about exercises etc that are suitable in this situation and just advice in general

Doug Cartel

JustLen wrote: »

My goals for the moment are just to build as much muscle over the next 6/9 months aswel as get bodyfat down to an acceptable level and go from there- by that time I will have my diet in check also.

Is your injury as fixed as it's going to get, or is it possible that you could improve further? If so, maybe you need to re-think your goals. Would you be better off concentrating on losing weight and rehabbing your back first, and then looking to build muscle?

JustLen

To be honest the specialist i was refered to wasnt very helpfull, took me 7 months to get an appointment and he just refered me to physio.

The way im trying to improve is by strengthening my lower back muscles and core in general in combination with losing the weight.

Maybe what you suggest would be better as I do admit that being overweight is contributing to my problem. Im open to further advice in regards to this.

Basically id prefer if possible to go the route of lifting weights, cardio and diet rather than just cardio and diet as I would find it a lot easier to stick to and believe it is a faster way of reaching my goals - again im willing to listen to opinions here

holdfast

I had a discus problem, after repeated trouble I had a operation. Best thing I have done, touch wood. Having spent hours reading after the problem on the causes and rehab, I would recommend the new rules of lifting for abs, by alywn cosgrove. Its covers all the bases and helps build a strong mid section which functions, rather than just looks. Check out mwod for some mobility stuff to help your loosen your hips/upper back.