Lower back problems - alternative to DLs?

[Draver]

Basically, I have 2 lower disks that are slightly herniated. It is impossible to do DLs of any form (SLDL, etc.) because it is way to taxing on my lower back, even with light weight. Today proved it. Even with perfect form. Even when doing hyperextensions, my lower back starts burning around 5-6 reps (non-weighted).

It sucks because it's one of the big 3, but I have no choice in the matter. GMs are out of the question as well. Other than hypers, eventually with weight, you guys have any suggestions of what I can replace DLs with?

Thanks

[dw06wu]

Define "back starts burning". You should feel hypers in your erectors.

[Draver]

The muscles in my lower back are weak and tire easily. I can't lift weight using my lower back due to the disk issue.

[mikey4402]

It sucks because it's one of the big 3, but I have no choice in the matter. GMs are out of the question as well. Other than hypers, eventually with weight, you guys have any suggestions of what I can replace DLs with?

Thanks

i dont suggest Hypers...and im sure im not the only one here that says there are no alternatives to DL. if anyone can find an excersie that would replace DL i will give them a shinny new quarter

[Sensei]

The muscles in my lower back are weak and tire easily. I can't lift weight using my lower back due to the disk issue.

You know that you are "lifting weight" when doing hypers, right?

I'm not going to tell you to ignore your doctor, but if you can do any load bearing standing exercises, I don't understand why light DLs or GMs would be out of the question...

Anyway, there is no replacement for DLs, but maybe you can try hyperextensions, reverse hyperextensions, DLs off of a low pulley and/or bands, one legged DLs, and lots and lots of ab work.

[Anthony]

The muscles in my lower back are weak and tire easily.

That sounds like a pretty good reason to work them.

[ddegroff]

The greatest improvement that I have seen in my lower back is when I started making those muscles stronger. Also tons of stretching in and around that area has helped me out a lot. Finally, I think your abs are just as important, to have a strong lower back you need strong abs.

[Sensei]

That sounds like a pretty good reason to work them.

EXACTLY.

[Mik]

I herniated a disk a few years ago. I was told not to squat or do DLs. I started off DLing light and as I moved up my back got stronger and ha been fine since.

[bill]

My back is junk and I can't do alot of exercises without hurting it again. I think the burning your talking about is more of the pain thats about to come if you keep pushing it. Its a tightening that turns into a spasm. All that being said try reverse hypers that what Dave Tate advocates that helped his recovery. What has your doctor told you? You just have to find out what you can do sometimes on your own. I can squat mostly pain free. If you can't deadlift and can do most everything else heavy, I don't think physique sp wise you or anyone will notice.

[bassman09]

I broke my back years ago and it's been a LONG road to recovery to say the least. If I were you I would start slow and expect to spend years getting your back stronger little by little.

I would start with very low weight, high rep rack pulls with the pins set just above your knees. Work in this range for a couple of weeks until your back gets used to it, then drop one pin and repeat. Do this for months using the same weight until you are on the last pin and then hit the floor for complete deadlifts. Basically what you are doing is rebuilding your range of motion slowly, getting your back used to the movement. NOT[U] building muscle!

Once you are able to do complete DL's with the original weight increase the weight and move back into the rack starting right from the first pin setting again and work your way down to floor again. Once again slowly. There is no hurry here.

The key here is patience, go in knowing this is a weak point and that it needs special attention for a while, plan on it taking a year, two, maybe 3 or even longer to get your back up to par. It's a very dangerous area of the body to mess around with and pushing it too hard too fast can result in some serious injuries and set backs.

As mentioned above I would also increase my ab work, a tight, solid core is very, very important in avoiding lower back injury.

That's just my 2 cents.

[Draver]

Thanks to everyone who replied. Bassman - sounds like a good plan. I'm not a noob in the gym but this back problem prevents me from doing alot. DLs yesterday put me out of commission for a while. I'll take it slowER than I have been.

Thanks again.

[Xandrite]

My lower back must be weak too.
I have busted it like four times within half a year doing squats and stiff legged dealifts.
I was working my upper back on Monday and my lower back was in pain again.
I have learned my lesson and have decided I am gonna strengthen my lower back before doing squats or deadlifts ever again.

[Sensei]

You should really take a hard look at your form on squats and DLs too...