Another comeback by anotherbutters

[anotherbutters]

That's brilliant. Glad to hear you finally sorted your back out.

A couple of trips to the physio really helped me. A glute massage isn't the kind of thing you ask for, but it practically cured the sciatica overnight and transformed me back into a 'normal' person after months of pain.

The physio also pointed out I have too much of an arch in my back, which I didn't realise, so when I tried to arch my back, I was just making things worse. That was the cause of the sharp back pain. So I now concentrate on rotating my pelvis forward (flat lower back) and activating the TVA during ab work (just a few leg lowers whilst lying down, and some weighted crunches).

 

[Lone Trooper]

That's brilliant. Glad to hear you finally sorted your back out.

A couple of trips to the physio really helped me. A glute massage isn't the kind of thing you ask for, but it practically cured the sciatica overnight and transformed me back into a 'normal' person after months of pain.

The physio also pointed out I have too much of an arch in my back, which I didn't realise, so when I tried to arch my back, I was just making things worse. That was the cause of the sharp back pain. So I now concentrate on rotating my pelvis forward (flat lower back) and activating the TVA during ab work (just a few leg lowers whilst lying down, and some weighted crunches).

Weighted crunches on the floor, or on a ball?

I noticed myself that I tried to arch to avoid rounding. After a bit, I figured that out, and started worrying about being more flat-backed than anything. Works much better.

 

[anotherbutters]

On a flat bench with my feet hooked under the leg extension attachment, which is fixed in place. That seems to help me avoid the arch and keep my back flat. I don't do them often and I haven't done many, but those that I have done have definitely helped, especially with overhead pressing. I should do more.

The physio also gave me an exercise where I lie on my front, contract my glutes and TVA to rotate my pelvis forward (he stood a paper cup on my lower back such that it would fall over if my back went back to being arched), then try to lift my legs off the floor. He was trying to get me to use my glutes rather than lower back, which I seem to favour.

Simple stuff, but it helped me a lot more than curlups, bird dogs and side bridges ever did, although that may be because I wasn't using the correct muscles whilst I was doing them.

 

[anotherbutters]

Week 7

Sat
OHP: 37.5kg x 5 x 5
Decline crunches: BW x 3 x 15

A quick workout at home, just because I could. OHP is up from 1x5 to 5x5, with Tuesday's weight. I haven't done these for a long while. I'll probably do them at home as I can increase the weight by 1kg increments (2.5kg at the gym).

My back was fine on the OHP.

 

[*Bunny*]

Hey AB just saying hi ... happy belated b day *estro out*

 

[super_rice]

welcome back. i'm glad to see SI units catching on at EF

good job on the squats.

 

[BiggT]

Just wanted to subscribe and follow along.

 

[Deleted member 33117]

I know how you feel. Starting back is a bitch. Loving the workouts, but knowing that it is going to take a long time to regain strength without injury. Going to suscribe to this so I can follow along as well.

 

[Protobuilder]

LoL at a good "glute massage."

AB: good to see you back at it. You mentioned cardio really helping you out. Explain.

 

[al420]

Week 7

Sat
OHP: 37.5kg x 5 x 5
Decline crunches: BW x 3 x 15

A quick workout at home, just because I could. OHP is up from 1x5 to 5x5, with Tuesday's weight. I haven't done these for a long while. I'll probably do them at home as I can increase the weight by 1kg increments (2.5kg at the gym).

My back was fine on the OHP.

Are you doing these to the chin or the chest?