Forced to cut down lifting--AGH!

I was a good little back injury patient and did what my physio told me. But now it's been six weeks and it still hurts after lifting anything more than a 10lb DB. I'm going nuts. I've been told that I'm not allowed to do stiff-legged deadlifts anymore, and even squats are giving me trouble.

The problem is that I really love lifting. I was all set to add a squat rack to my home gym when this stupid thing happened. Now I'm looking at rejigging my whole routine, which is annoying.

So, any back-friendly suggestions to make a complete routine?

I'm still allowed to do the hack sled leg press at the gym, yippee. But what's an equivalent at home with Bosu, PowerBlocks, etc? Is there one? I press 400lbs on the hack at the gym, bodyweight at home just isn't cutting it!

I've got a running clinic starting tomorrow, which I'm nervous about (my physio would kill me, but I promised my cousin). And I'm still okay on the elliptical. I'm planning to start swimming more, though, to get good full body resistance training.

But I need some heavy metal advice, my friends! I'm concerned that all my basic compound moves with DBs have to be changed to cable crap at a city gym, which I prefer to avoid. 

ummmm....what is wrong with your back?? There is a resaon your dr has limited your lifting/exercise.  I think it's more important to stay away from anything that causes PAIN...wait until you are 100 percent healed.

As for your running clinic..you state your dr would kill you. Again, regardless of your letting down your cousin, you might be doing yourself a world of hurt. I know how frustrating it is when injury prevents you from living the fitness lifestyle you enjoy but it is far more important to heal than to rush back into your fitness routine and end up with an even more serious injury.

But, again..I don't know what is wrong with you back....

Be careful!

You'd have to ask your doc to see if it is ok, but the below would work as the exercises do not compress the spine. 

• some step ups with a nice tall step & dumbbells at your side
• lunges with dumbbells  at your sides
• Squats, without a barbell, but use dumbbells held at your side while standing so that your heels are on weight plates an inch or two off the floor.
• Bulgarian split squats

Got all these ideas from NROLFW.

I sprained my lower back, near my sciatic nerve. 

The physio basically said "no loading", and I can't lift more than 10lbs. He allowed me some cable exercises up to about 40lbs, which I was okay with a few weeks ago. I was feeling much better for the last couple of weeks (despite spending most of them travelling, on long flights and walking lots).

So I figured things were good! But after a 6-mile hike on Sunday and moving boxes in the basement Monday, I'm in more pain now than I was in the very beginning. :(

The pain is nauseating and constant, and I have a six-hour drive on Friday and a wedding to go to this weekend. I'm NOT happy.

Basically it's back to the minor exercises recommended by my physio, and I'll try the pool tomorrow. I'm going to try using resistance bands for the next few weeks to keep some strength, but I'm worried that I might not be able to do weights properly ever again if I keep reinjuring this!

Wow, you sound like me.  I have had that kind of pain.  I can remember having to roll out of bed in the mornings and crawl around on hands and knees until I could get the courage to try and stand up.

I had an MRI and I have bulging lunbar discs.  I f they get aggravated they can cuase spasms in the lower back.   Obviously I have no idea if that is your problem, but for me it took a long time to ease up and it could flare up again without notice.

It's gotten better over the years, and rarely bothers me now.  Myabe because I've lost weight and gotten into better shape.   I can say that I am lifting heavy weights these days and it rarely bothers me. 

Check these articles out for more info.  Good stuff in there. 

your best bet  is take time off and allow internal inflamation to settle down.make sure your supplimentation is up to par(fich oils,curcumin help)see a good chiro ,pos.mri to determine current lower lumbar condition.if back has no serious problems try to find a gym with a reverse hyper.will help with hip,low back strength and disc problems.best bet for home trainning is to get a good power rack and bench.no need for spotter and you can use extream weight.do single leg work on stairs with body weight only.check out elitefitness and westside barbell web sites for great advice.check out youtube-jump stretch bands.why stiff leg deads?so many other things you can do for shape,strength which are more productive.have a qualified person observe your lifting form-again little weight.form could be aggrivating your lumbar.do you do any ab work-very important.youtube has some great videos for siatica stretches.low back pain can take a very long time to go away,and more damage without proper diagnosis.best of luck,dont give up!

i have occassional periods of recurring lower back trauma where i cant do anything (old gymanastics injury)

i still lift and swimming rox but i had to quit running a few years back - too much compression on the spine

you only get one back dude so treat it well

yes accepting our bodies as they age SUCKS but you gotta respect what your body is tellin you

you will figure it out just go easy til you do good luck!