PaulAtreides
Level 3 Valued Member
I realize this is a delicate question, but here I go:
In april, I carried a huge printer up a couple of flights of stairs and ever since have had Issues with my right lower back and pain running down to my right foot. My General practicioner sent me to physio-therapy, which didn't to jack s***, so I quit that. I decided to wait, train maintaining a healthy posture (as described in superjoints or beyond stretching), and different kinds of glute/back/hamstring stretches almost daily. this helped tremendously. Now that I've started strength training again, things have improved even further, to the point where it isn't even noticeable 99% of the time.
But 1% remains, so I decided to get X-rays for the entire spine and hip and dig deeper, before I resume my BJJ practice and start doing Deadlifts and heavy KB work.
I went to see an orthopaedist today, we looked at the X-rays and went through some tests.
Turns out I have mild scoliosis with a slight torsion in my spine, resulting in a tendency to overload the right side of my lumbar spine, which in turn results in a hardened right Piriformis and an occasional pinching of the right outer sciatic nerve. No bone issues, no joint issues, disks are also fine, and legs have equal lengths.
My current Stats
Height: 173cm
BW: 76kg @ 15.5% fat
Pull Ups: 15-20 reps at bodyweight, 4+ with 25kg added
Barbell OHP: 1rm ~55kg
KB OHP: 1rm +32kg
Deadlift: 1rm ~100kg
Doctor's advice:
Avoid activities and exercises with lots of rounded back work (he mentioned "rowing"), torsion ("judo throws, wrestling" ), and heavy loads on the spine in general ("weightlifting, deadlifts" ).
My question:
Now I'm wondering if unilateral exercises, such as KB OHP, KB Loaded carries (as taught by Gray Cook ), and Suitcase DLs would be ok and/or until what weight they would be OK in my case?
In april, I carried a huge printer up a couple of flights of stairs and ever since have had Issues with my right lower back and pain running down to my right foot. My General practicioner sent me to physio-therapy, which didn't to jack s***, so I quit that. I decided to wait, train maintaining a healthy posture (as described in superjoints or beyond stretching), and different kinds of glute/back/hamstring stretches almost daily. this helped tremendously. Now that I've started strength training again, things have improved even further, to the point where it isn't even noticeable 99% of the time.
But 1% remains, so I decided to get X-rays for the entire spine and hip and dig deeper, before I resume my BJJ practice and start doing Deadlifts and heavy KB work.
I went to see an orthopaedist today, we looked at the X-rays and went through some tests.
Turns out I have mild scoliosis with a slight torsion in my spine, resulting in a tendency to overload the right side of my lumbar spine, which in turn results in a hardened right Piriformis and an occasional pinching of the right outer sciatic nerve. No bone issues, no joint issues, disks are also fine, and legs have equal lengths.
My current Stats
Height: 173cm
BW: 76kg @ 15.5% fat
Pull Ups: 15-20 reps at bodyweight, 4+ with 25kg added
Barbell OHP: 1rm ~55kg
KB OHP: 1rm +32kg
Deadlift: 1rm ~100kg
Doctor's advice:
Avoid activities and exercises with lots of rounded back work (he mentioned "rowing"), torsion ("judo throws, wrestling" ), and heavy loads on the spine in general ("weightlifting, deadlifts" ).
My question:
Now I'm wondering if unilateral exercises, such as KB OHP, KB Loaded carries (as taught by Gray Cook ), and Suitcase DLs would be ok and/or until what weight they would be OK in my case?