Leg Workout for someone with back issues

[diggydev]

What's up fellas....I suffer from a herniated disc L5/S1.

I keep it in check by keeping my weight down between 180-185...I'm short at 5'8 so being 200 takes a little toll on the back. I also do a ton of core and abs and stretching to keep my back pain at bay. Im 36 yrs old

I have a physically demanding job so I have to keep the back and legs strong. My question are there any other brothers out there who have similar issues? and if so what leg routines do you do? I avoid squats and deadlifts now...which sucks!!

My leg movements are as follows: weights vary on the day

Dumbell or Kettlebell Single leg lunges 3x10
Seated Leg Press 5x10 (either technogym or nautilis machine)
Leg Extensions 3x10
Leg Curls 3x10
Goblet squats 3x10
Calve routine 3 days a week.

Also do stepmill (not stairmaster) 20 mins with 50lb weighted vest or 40 mins w/o vest.

Thanks for any insight!!

 

[Animalized]

Hey Diggy,

I can say that I definitely know what you're going through as I suffered a broken back in the L5 to L2 area. I find that I'm able to do squats but I put 25lb plates on the floor that I can place the heels of my feet on. This keeps me leaning forward just slightly, keeping some of the pressure off my back.
One thing that I do find really seems to help my back is Back Extensions. For the first month or two I did them without a weight, then gradually started holding weighted plates against my chest. This really helped strengthen the lower back region providing your spine better support. I also carefully do deadlifts but have to stay below a certain weight. I figure doing them fairly light is maybe better then not doing them at all.
Something that DEFINTELY causes me grief is the Leg Press, but the one like this:

This thing, although I love the workout it gives on the legs, destroys my back and gives me days of pain after using it, so be sure to avoid this one.

Another thing to maybe consider is Glucosamine Chondroitin (the ones with Sulfate included) pills. These are over-the-counter pills bought anywhere really and I find that taking them daily really helps me.

The shoes you wear also make a huge difference on your back. Other then that just keep doing what you're doing. The stronger your core the better off your back will be. I was suppose to be in a wheelchair by the age of 40 and I'm closing in on 50, so never give up!!

 

[diggydev]

Thanks animalized! I def do the back extensions a few times a week. I find that coupled with all the core work keeps my back pretty strong. Yes I also avoid that type of machine...seems to compress your back somethin nasty!

Sorry to hear about your back issues...sounds like you've been kickin ass tho!!! Good for you. Do you think deadlifts is a safer be than squats? I was thinkin of doing them again...haven't done them in years. But I'm thinkin to stick at 135lbs as opposed to the 405 back in the day lol. As far as your squats, are you going heavy?? Do you feel the barbell is much safer than the smith machine or vice versa?

My feeling is that the smith machine keeps your body at an unnatural stance...doing the barbell...you can tighten your abs, let the natural arch of your back take over and look to the ceiling...much for natural i think than the smith. I feel like I can still squat a decent amount but I don't think I'd push it much past 185lb, not worth injuring myself to look cool at the gym.

I feel doing the leg workout I'm doing I keep some decent size and strength in my legs..of course not as much as the powerlifts...but I think I may try doing deadlifts again. Oh...are you doing sumo deadlifts or the standard?? And give the goblet squat a try! here's a link but the guy in the video should be staring at the ceiling!!

http://www.youtube.com/watch?v=PKmrXTx6jZs&feature=related

Thanks and keep it up!!

 

[Animalized]

I find that I'm able to do squats with less pain then deadlifts. Not sure if having done that leg press (in the above pic) a couple times has caused me issues but this last week or so, when I do my deadlifts, as soon as I try to straighten up, something happens in my lower back region and it feels like I'm going to collapse. I've had to stay away from doing dead lifts for a bit to see if this goes away with a little rest. My squats, I always do them with a barbell and I'm able to go fairly heavy. Just let your back tell you how heavy, not your legs. My legs can handle way more then I'm actually doing but I don't want to press my luck. Like you said, I'm there for my health, not to look cool or impress anyone at the gym!
When I do my deadlifts, I throw some bend in my knees, similar to this video:
‪Personal Trainer Guildford - Deadlift technique‬‏ - YouTube
only difference is, when I lower the weight to the floor, as soon as the plates touch the floor I straighten back up.

 

[diggydev]

thanks for the experiences!! i'm going to give it a shot.

 

[Predator04]

I also had a herniated disc L4/L5. I had sergury maybe three years ago. I'm only 28. I have that same leg press in my basement dungueon. But it doesn't bother me and I love it!! I do free standing squats and I go fairly heavy. Most I've done for reps was 300x10 on my last set. I do deadlifts also. Don't go to heavy in them but I get the job done. My back has it's days and I have to listen to it. So that is prob the best advice people have given me. Is to listen to ur back. It's the source of your power. Good luck to everyone with back problems and stay strong!!!