Training Question For GF...Injury Related

[dixieman154]

Hello ladies.

My girlfriend plays fast pitch softball for our university. She finishes her senior year in May. She wants me to help her set up a workout and diet to lose some extra weight and then put on muslce. Normally, that is no problem. But, she has an injury problem.

She has lower back problems (from being hit by a car when she was 12) that prevent her from lifting heavy. She can do any lift (except squat), but she cannot lift heavy.

She is 5'10" 160lbs right now. What kind of workout can I put her on for weight loss (initially) that won't overly irritate her back.

Thank you ladies in advance for any help.

 

[MrsHardbody]

Your girlfriend can do weight training exercises where her back is on a pad. An example is a flat bench chest with heels on the pad.
I had to have a lower spine surgery, and I use a roll under my hips to keep my spine straight when I work my hamstrings. The most important thing she can do to protect her spine is use good ab form. If the abs are pulled in tight
the lower spine is protected. Be careful when she lifts weight away from her body with her arms, like bicep curls, again good ab form will protect her lower back. Sitting at a upright bench with the lower back pressed firmly against the pad helps a shoulder workout. She can work around it but again, the ab form is very important.

 

[Puddles]

Like MrsH said, propper form and building core strength will be key in her not injuring herself. My husband also had lower back surgery but by training correctly, he can still train heavy, however there are certain exercises, like squats and deadlifts that he will not do. It would probably be best for her to work with a trainer for a while to find out what exercises to avoid and to teach her propper form.