Bad back

from_atozinc

Plain and simple, I have a bad back. No 2 ways about it.

I have tried the main lifts many times i.e. the deadlift and the squat and they just hurt my back.

I know you will probably say I am doing themwrong etc but I have checked my form a lot and still have issues.


What other exercise can I do as an alternative of these to help with my back issues?

silverharp

try the hex bar as an alternative , its easier on the back and I guess keep it light to start off with and have good recovery

Alf Veedersane

from_atozinc wrote: »

Plain and simple, I have a bad back. No 2 ways about it.

I have tried the main lifts many times i.e. the deadlift and the squat and they just hurt my back.

I know you will probably say I am doing themwrong etc but I have checked my form a lot and still have issues.


What other exercise can I do as an alternative of these to help with my back issues?

Do you know what exactly is wrong with your back? If its an injury that needs to be addressed, I'd be discussing with a good physio. A bad back could be lots of things and an exercise might seem like it reduces stress on your back but it's still adding a load that might exacerbate a problem.

I'd also recommend a session with a good trainer. Sometimes it's only when you talk to someone who knows that you realise what you don't know. Lots of nuances to a squat or deadlift that may cause a problem that you may not pick up on yourself.

.......

Regardless of the reason for the bad back, having a bad back means you have a weak core.

So you need to work on your core before you go near big lifts. And you might find the bad back is being caused by the weak core.

Any good physio will be able to get you doing good core work.

Core work isnt much fun, but it makes a huge difference to other exercising.

Ive been doing planks, side planks, glute bridges, McGill sit ups, Pallof press, dead bugs, holding hollow body as accessories to my usual work outs for months and months now and I have noticed a lot of improvement in other areas as a result.

In fact, I think I probably wasnt planking correctly for a long time - until I got a person trainer to look at my plank.

from_atozinc

....... wrote: »

Regardless of the reason for the bad back, having a bad back means you have a weak core.

So you need to work on your core before you go near big lifts. And you might find the bad back is being caused by the weak core.

Any good physio will be able to get you doing good core work.

Core work isnt much fun, but it makes a huge difference to other exercising.

Ive been doing planks, side planks, glute bridges, McGill sit ups, Pallof press, dead bugs, holding hollow body as accessories to my usual work outs for months and months now and I have noticed a lot of improvement in other areas as a result.

In fact, I think I probably wasnt planking correctly for a long time - until I got a person trainer to look at my plank.

Thanks.

Good call re Core work
But yeah, it’s not as exciting as the bench press etc.

Those core exercises you are doing sound good. What so special about the McGill sit-ups?

When do you do your core work? Before a weights session or after or on another day entirely?

.......

from_atozinc wrote: »

What so special about the McGill sit-ups?

They are safer for the spine (and boy do you feel the burn!!). I also do other ab work (ordinary sit up, and straight leg raises, knee ups etc..) but I like the McGill sit ups because

from_atozinc wrote: »

When do you do your core work? Before a weights session or after or on another day entirely?

I do a bit of core every day at the gym. If its a weights day I do it after the lifts. On other days I just do bits of core in between other bits.

silverharp

My approach has been not to do specific core work, but to focus on compound dumbbell work with variations that target core including db squats and db overhead press , also I do either farmer carries or suitcase carries every time, this should ensures no build-up of any strength imbalance. Personally I would find core specific exercises the most boring to do.

Alf Veedersane

silverharp wrote: »

My approach has been not to do specific core work, but to focus on compound dumbbell work with variations that target core including db squats and db overhead press , also I do either farmer carries or suitcase carries every time, this should ensures no build-up of any strength imbalance. Personally I would find core specific exercises the most boring to do.

More boring but more effective.

A lot of people don't actually engage their core muscles as much as they think doing compound movements.

.......

silverharp wrote: »

also I do either farmer carries or suitcase carries every time,

Oh thanks for reminding me, I do overhead carries as well as both of the above too.

I hear you on the core specific work - I didnt do it for a long time, but Ive gotten into the habit of just putting in a few minutes in each session and its no more boring to me than stretches.

silverharp

Alf Veedersane wrote: »

More boring but more effective.

A lot of people don't actually engage their core muscles as much as they think doing compound movements.

Its part of good form to engage the core as much as possible, so these people would be missing out in general across the rest of their work and the flip side is if people don’t do the isolation work properly they will likely focus on abs and not on the erectors or other stabilising muscles and end up creating a core imbalance. I’d like to think if well executed its “good enough” and not a limiting factor.

Ive noticed very few people even do carries of any variety, I tend to feel like im brushing cobwebs off the carry handles but suits me if I never have to queue to use them…

from_atozinc

Good input.

Trying to figure out now on weights day when to do some core work. Before or after the routine.

.......

from_atozinc wrote: »

Good input.

Trying to figure out now on weights day when to do some core work. Before or after the routine.

If youre lifting enough you wont have any juice left to do core work after....

<<<ok ok just kidding>>>>

Try it out both ways. I like to run after I deadlift heavy to run the tension off, then I do my core work after that and it leads into stretches. But you may get more out of it to use it as part of your warm up.

Alf Veedersane

silverharp wrote: »

Its part of good form to engage the core as much as possible, so these people would be missing out in general across the rest of their work and the flip side is if people don’t do the isolation work properly they will likely focus on abs and not on the erectors or other stabilising muscles and end up creating a core imbalance. I’d like to think if well executed its “good enough” and not a limiting factor.

Ive noticed very few people even do carries of any variety, I tend to feel like im brushing cobwebs off the carry handles but suits me if I never have to queue to use them…

Engaging the core is good form. That doesn't mean they do it particularly effectively. A lot of people don't know how to brace properly so I would venture you might be overestimating how much core work people get doing compound movements.

I've always done dedicated core work as part of a programme which is structured around the main compound movements and compound variations thereof.

from_atozinc

....... wrote: »

Regardless of the reason for the bad back, having a bad back means you have a weak core.

So you need to work on your core before you go near big lifts. And you might find the bad back is being caused by the weak core.

Any good physio will be able to get you doing good core work.

Core work isnt much fun, but it makes a huge difference to other exercising.

Ive been doing planks, side planks, glute bridges, McGill sit ups, Pallof press, dead bugs, holding hollow body as accessories to my usual work outs for months and months now and I have noticed a lot of improvement in other areas as a result.

In fact, I think I probably wasnt planking correctly for a long time - until I got a person trainer to look at my plank.

Been practising the palloff press after watching numerous videos on how to do it, tries with bands and cable machine. Increased weight, moved farther away from anchor point etc. No matter what way I do it, I don’t feel its working, it’s kind of a weird exercise, feels like your not doing much. Any tips?

Brian?

I think it’s important to do 2 types of core work, core strengthening and core activation.

The strength work can be done after your main lifts, but including some core activation work liken planks at the start will help your core engagement through the big lifts.

Tacklebox

Brian? wrote: »

I think it’s important to do 2 types of core work, core strengthening and core activation.

The strength work can be done after your main lifts, but including some core activation work liken planks at the start will help your core engagement through the big lifts.

That's great advice, after back surgery in 2002 actually I had the IDET procedure when I was 22.

Non invasive keyhole surgery.

The physio was adamant about building up my core muscles and the big ball was a great help.

Since then I've been looking after my core and my back is still strong.

from_atozinc

Brian? wrote: »

I think it’s important to do 2 types of core work, core strengthening and core activation.

The strength work can be done after your main lifts, but including some core activation work liken planks at the start will help your core engagement through the big lifts.

Thanks. Could you give some (1) core activation and (2) core strength exercises?

Wanderer78

from_atozinc wrote:

What other exercise can I do as an alternative of these to help with my back issues?

I'm finding Pilate's fantastic for my back, along with a bit of foam rolling

Alf Veedersane

from_atozinc wrote: »

Thanks. Could you give some (1) core activation and (2) core strength exercises?

1) things like dead bugs, bird dogs
2) planks, side planks, Russian twist s

Brian?

Alf Veedersane wrote: »

1) things like dead bugs, bird dogs
2) planks, side planks, Russian twist s

I actually would put planks under 1, but it depends how long you can hold them for. If you can do a plank handily for a minute.

Alf Veedersane

Brian? wrote: »

I actually would put planks under 1, but it depends how long you can hold them for. If you can do a plank handily for a minute.

I get your point but I think it has more potential for use in 2

from_atozinc

Where would palloff press go, 1 or 2?

Alf Veedersane

from_atozinc wrote: »

Where would palloff press go, 1 or 2?

1

from_atozinc

How does this look:


Core activation

1. Glute bridge
2. Dead bugs
3. Bird dogs
4. Palloff press


Core strength

1. McGill sit-up
2. Side plank
3. Plank with knee taps

Alf Veedersane

You don't necessarily have to do all of the core exercises at once but yeah its a good selection overall.

Even if you did one of each maybe every second day, it'd probably be better than them all once a week

from_atozinc

Alf Veedersane wrote: »

You don't necessarily have to do all of the core exercises at once but yeah its a good selection overall.

Even if you did one of each maybe every second day, it'd probably be better than them all once a week

Thanks. Should I do 1 before lifting and the the other 1 after?

Alf Veedersane

Can do. I wouldn't worry about when you do it

Brian?

Alf Veedersane wrote: »

Can do. I wouldn't worry about when you do it

I would do 1 before lifting always.

Alf Veedersane

Brian? wrote: »

I would do 1 before lifting always.

The OP isn't going to be squatting or deadlifting (and I'm assuming compound variations thereof so while I do it before those, it's less important before machine workouts.

That said, I dont know what he is actually doing so yes, do core activation before lifting

.......

from_atozinc wrote: »

Been practising the palloff press after watching numerous videos on how to do it, tries with bands and cable machine. Increased weight, moved farther away from anchor point etc. No matter what way I do it, I don’t feel its working, it’s kind of a weird exercise, feels like your not doing much. Any tips?

I never feel that core exercises are doing much!

I feel it alright, but its not about loading with so much weight that you really feel something.

I also think it does work (for me anyway) - and how I know is that I hadnt done side bends in AGES and after doing pallof press for a few months I added side bends back in and suddenly they seemed much easier. So my obliques felt stronger than before - but its subjective I know. And I have been doing lots of core work - planks for a minute are a big nothing to me now - whereas a couple of years ago I collapsed after 15 seconds or so!