Core exercises with lower back problems

chases0102

Hi folks,

Just wondering if anyone had any advice on the above - I have lower back issues, whereby the disc can slip and the muscles in my lower back go into spasm. It's quite debilitating, and currently I have given the gym a break because I can feel something is amiss at the moment, and need to rest.

In terms of working core, can anyone recommend exercises that are effective yet doesn't antagonise lower back?

I have done some exercises in the past when my lower back was fine, such as Russian Twist, Ab Roll Out, weighted dead-bug, but I feel this may be harmful to back and won't do them for fear of something happening.

Rossi7

Any good Pilates class would be of benefit to you

Black Sheep

Check out Stuart McGill's work. Back Mechanic is his book aimed at the lay person.

Another option is Stefi Cohen's book Back in Motion.

chases0102

Thanks for the responses folks - starting watching a YouTube video with Stuart McGill last night - it is nearly 3 hours long,but will definitely watch it.

chases0102

I'm eager to get back lifting weights but really don't want to injure/compromise my back so any tips about core exercises that have worked for people in a similar position would be highly appreciated too

Black Sheep

This is a really difficult area, to be honest, it's one of those situations where if you have a problem back, but want to be active, you have to sort of experiment with what works, and accept that sometimes you'll take two steps forward and one steps back.

There are physios and strength trainers out there with experience of training people with back issues, and it goes without saying that that's a good option.

Although not everyone agrees with his take on things, I have found that Stuart McGill gives a kind of framework for understanding what's going on, and an approach that may or may not help, but almost certainly won't injure you further.

What I would say is if the question is "how do I train my core, when I have back issues?" is different to "how to do I train [in general] with back issues?".

I take the view that McGill's conservative approach to training is probably a good starting point, and it can be summed up as avoiding shear and rotation on the spine, it's more about isometric training of the trunk. So he'll have loaded carries and plank variations that are pretty safe.

Mentally, it's helpful to just have a plan to execute, and to believe in it, and you can kind of stop catastrophising about how your back has felt.

The criticism of McGill is that we all need to flex and rotate, and I agree at some point that needs to be reintroduced. But if someone's back is messed up and it's still highly inflamed and they have sciatica or whatever going on, that's not the time to start, IMO.

To be quite honest, in terms of general training, I'd be saying if you can push, pull, squat etc using whatever movement patterns don't aggravate your back, then train that stuff. For a hinge / posterior chain movement, maybe you might find that things like unloaded 45 degree back extensions are ok, or DB RDLs, everyone is different. As you go on, if you insist on core training, you can start to 'experiment' with things like a one-sided farmers walk, unloaded plank on the elbows, side plank etc. If something causes a flare up of symptoms just back off it.

I would definitely steer clear of something like an abdominal roll-out if you have a back issue, for the forseeable.

Make sure you're hydrated, and don't train early in the morning.

chases0102

https://www.boards.ie/discussion/comment/122588458#Comment_122588458

Thanks a million for that, very informative

Rossi7

Only problem with doing videos is picking up bad habits regarding movement / lifting. I'd be more inclined to do a couple of classes where any good instructor should pick up on your technique.

Cill94

https://www.boards.ie/discussion/2058367737/core-exercises-with-lower-back-problems

There’s no one size fits all for back pain. Exercises that have worked great for me could set yours off. It’s unfortunately not as simple as ‘your back hurts so you should do planks and stir the pots’.

Goes without saying that you’re best off going to a professional who can lay out an individual plan specific for your problem, but in general a good one is simply going to work with you to identify what hurts and what doesn’t. The idea being you push yourself on what doesn’t hurt until symptoms improve, and then gradually reintroduce the stuff that’s caused issues to restore full range of motion, loading capacity, and confidence.