T Nation

Coming Back After a Lumbar Spine Injury

I ruptured my L4-S1 discs a couple of years ago and have had almost a whole year of resting and slowly doing core rehab exercises. I have pretty much lost all my strength over time and i feel and look like a fucking piece of shit.

Nevertheless, i feel its time to start working out properly again with deadlifts and squats. So im wondering if anyone knows any good strengthening exercises i can begin with before i go and fuck myself up again. My hamstrings are also tight as hell, how crucial is it to stretch them to prevent injury?

[quote]Nidhogg wrote:
My hamstrings are also tight as hell, how crucial is it to stretch them to prevent injury?[/quote]

For me it was crucial, and that lack of flexibility was the reason I injured myself in the first place (going lower on squats than my hams would allow without lumbar flexion). My physio laughed at me when testing my hamstring flexibility…

Also, If you have to go back to deadlifts, make sure you’ve tried sumo :slight_smile: