Hi guys, I hope you are all well
Just wanted to give you a quick update on my back rehab for the last 6 weeks. No lifting for almost 2 months by now, actually not much of anything except rehab exercises. I have read both "The back Mechanic" and "The Gift of Injury" from Mcgill, and am implementing all the back-sparing stuff, neutral spine during daily activites etc. and the Big 3 exercises daily. I have realised that for my entire life I have been rounding my back in simple everyday situations (tying shoes, picking up stuff), and this most likely has built the foundation for what then happened when I squatted and deadlifted with a buttwink. I did the rocking hip assessment Mcgill explains in the book and I should be able to get to just under parallel with a neutral back standing up, as I can do it in the kneeling position. I just have not yet figured out how.
A month and a half (so far) with a Mckenzie physiotherapist has taught me quite a bit as well, namely that I had no idea what a neutral back felt like. It feels like I am overarching crazily when in fact the back is just neutral, and I really struggle from a strength/ endurance perspective to keep the position for longer periods of time.
I just ordered some lumbar supports from Backfitpro to have instead of all the pillows I am using daily to support my low back when sitting and sleeping, as that's something I really feel relieves discomfort.
My daily program right now looks something like this:
- Mcgill Curlup - 7-5-3 reps (10sec holds each side)
- Rolling side planks 7-5-3 reps (10sec left - 5 sec front plank - 10 sec right)
- Bird-dog 7-5-3 reps (10 sec holds each side)
- Bodyweight squats going as low as I can with neutral spine and holding the bottom position for 30-40 sec (3-4 reps)
3-4 times a week I add :
- KB goblet squats with a 12kg KB, just holding the bottom position for 20 sec, slowly opening the hips (3-4 reps)
A few brief sessions of very light two-hand swings have been OK so far, and I will keep building up those over the next few weeks. Deadstops are probably better than doing 10 straight (like I have this week) though, to really focus on form reset between each rep.
I have tried some light KB deadlifts from the floor (24kg) but the pain reappeared. Next time I will try to pull from elevated blocks, as I think I don't really maintain good form pulling from the floor.
I would love to do light TGU's, but I feel that my lower back is rounding during the transition from sitting to the "plumber position", giving small pain signals when I have tried it.
The difficulty is knowing when to push and when not to, as there is also a point where I have to try things or I'll never move forward!
Thank you for all the book tips and support, there is such a wealth of knowledge out there and I have learned so much during these six weeks
Take care,
Nils