Ok, so some know that my back rebelled against me after i got sloppy with deadlifts. It turns out its a herniated disc. I was given some meds and exercises to do to make it better. Only a few of them actually targeted my region. I didnt realize but with a herniated disc your hammies, calves and lower back immediately become the most difficult things to work with. I used to be flexible and now I'm not at all. I added some exercises to loosen it up and it helps to a degree but I'm about to start a job that will be 50-60 hours a week if all goes well and I'll need my body back to 100%. So what other physical therapy exercises can I do besides the ones I list to stretch out the muscle I need to. My muscles are currently tight against my disc in my lumbar region. and everything is very not flexible.
Here are what I do now:
- Lying on my back and pulling my knees to my chest.
- Lying on my back with one leg bent at the knee the other leg straight and lift it and pull the straight leg back
- I put my leg up on the stairwell railing and stretch the hammys then the hammys and calves
- I stand on one of my pushup bars and stretch each calf.
- Sit and put both legs straight out and try to push myself forward.
- Stand at the bottom of my stairs and slowly lean forward and walk my hands down each stair keeping my legs straight and together.
The last 2 are the hard and hurt the most because it twitches the muscles really back but they are the key I think.
Any other ideas or exercises
HT: 6'3 / WT: 265lbs 16%BF
"Somewhere along the line, we seem to have confused comfort with happiness."
- I like girls -
If Delphi still frequents here I think he can help.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
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"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style