OK here is the only stuff my PT has allowed me to do so far:
Upperbody stuff on machines
Chest Press - 3x10
Reverse Flyes - 3x10
Chest Flyes - 3x10
Rowing machine - 6x10(various grips)
DB curls - 3x20
Upperbody stuff on Total Gym
Pullovers - 3x10
Tricep extentions - 3x10
Lowerbody stuff on Total Gym
Single leg squats - 3x15(feels very light)
Calf Raises - 3x30
Cardio: 15min Bike Ride
He keeps the weights pretty light just because he’s worried about abdominal pressure compressing the discs. Right now I feel like I can do some BW squats and lunges, and even some jogging without feeling any nerve irriation. I don’t know why he won’t let me do that stuff yet though. Do yall have any other suggestions of what yall would add or take away from this routine? I have talked to him about adding birddogs/planks and I think he plans on doing that soon.[/quote]
None of that is going to hurt you IF you focus on maintaining a neutral, stable spine every second of every movement.
I hope you have done your homework by now and know exactly what I mean by “neutral, stable spine.”
If he doesn’t already know about bird dogs and planks, then I’m sorry, but he is ignorant of the best practices and best knowledge in his own field.
He is right, however, about being cautious of loading the spine. BW squats shouldn’t load it too much AS LONG AS your lumbar spine doesn’t round or flex during the movement. If it does, though, which is very common, you’ll be compressing the injured disc at that time, which will delay healing. But single-leg work would be far more beneficial for both strength and recovery than bodyweight squats.
Personally, I would not do the machine stuff. I would do strict perfect pushups up the wazoo. Standing rows with cables or bands. Pullups, IF you can keep your lumbar spine stable while doing them.
For legs, you should be doing single-leg stuff while keeping a neutral spine and not rounding AT ALL in the low position. King deadlifts, single-leg squats off a box, pistol squats, single-leg Romanian deadlifts, Bulgarian split squats. Once you can do all of those with full ROM with perfect form (no knee wobbling side-to-side, no spinal flexion) and plenty of reps with bodyweight only, like 20 or more, then you can add load with dumbbells. Then once you’ve worked up your loads maintaining perfect form, then check your form on bodyweight squats, groove a new movement pattern if need be, and try adding light loads and work from there.