Back Rehab

[IronLion]

I hurt my lower back deadlifting about a month and a half ago. It still hurts bad, I have reinjured it a couple of times trying to squat...it feels like it is better so I go to take the weight off the rack and squat-then enormous pain and it is right back to square one- I can't walk the next day. I have done a lot of good mornings but it just doesn't seem to heel all the way, it gets good enough that I can sprint and drag the sled the next day but it is still really vulnerable...I am sure some of you have had experience with low back injuries, can I get some ideas for rehab---oh yah I forgot to mention I am on a time frame, I have NFL workouts in May and early June. I am going to get it x-rayed today and the doc will tell me to take a month or 2 off and ice and stretch, blah blah blah I need some practical advice...or a lot of cortisone

 

[Powerlifter-148]

try reverse hypers... they always help

 

[IronLion]

oh yah I don't have access to a reverse hyper machine, what can I do that mimics it as far as rom and rehab?

 

[Powerlifter-148]

i built my own for 30$ .... works great

Umm if you have access to regular hyper extension you can just do those. What i used to do was use a regular hyper extension backwards... I would put my hands where my feet were supposed to go and did BW reverse hypers that way.

Certain variations of pull throughs could help your back too. Light SLDL also

 

[IronLion]

How did you build it for 30 bucks? You got me interested

 

[Powerlifter-148]

built the main platform out of 3 2x10's.. and laid some 2x4 under neath diagnolally for extra support. Then i put braces on the outside using 2x4's so it would fit nice and snug over the power rack.

For the swining arm i screwed two 2x4s together and put a piece of a standard bar through a 1" diamater hole i drilled through it from the side to hold the weight. I attached it using a heavy duty 8 inch t-hinge. RUns nice and smooth. Not as good as a real one.. but not bad for $30 .

Also, for the straps i put in two i bolts and ran a rope through it and use that. I also added in band support by adding 2 i hooks in the back with quick link connectors on them that i can attach bands too

Hope it was kinda clear of a description

 

[jeremys]

you could even just lay a board across the pins of a power rack and do them that way, with bodyweight, chains, bands, or even a dumbbell hanging from your feet

 

[IronLion]

I pretty much did that today and I got a good stretch but I almost suffocated while I was doing them