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Lower Body Options for Bad Lower Back?


Still new to working out. I'm kind of afraid of injuring my back more. While I was deployed I fell and landed wrong during a mission. Got back to the FOB, and started taking Ibuprophen. Went to the doctor there, and he gave me 800mg IB, and I lived on that for the next year or so. Finally got home, and had an Xray done.

Found out I had twisted my pelvis back then, and the muscles had atrophied on one side and built up on the other. Now, when I go to the chiropractor, he pops it back into place, but then the muscles just twist it back out. I've been trying to work the muscles in my lower back right after I get adjusted, thinking that if I do that, then maybe I can get them back in balance the way they're supposed to be.

Until I take care of that, is there any advice y'all can give as to lower body weight training that doesn't cause too much strain on the back? I'm afraid of doing squats, deadlifts, good mornings, and the like. I really wish I could, but not when my back is so jacked up.

Right now I'm just getting back into weight training, and thought about working the 5/3/1 program. I do fasted cardio in the morning, and I've been cleaning up my diet. So, things are lining up right, but I want to do something to work my quads, hamstrings, and calves.

Any ideas?



I know how you feel- I have 2 bulging discs in my low back that kill…I made adjustments though and stay training hard and heavy. I train legs uni-laterally, one leg at time …example- leg press, lunges, hamstring curls, leg ext. i find it corrects imbalances and allows me to go heavy without messing up my lower lumbar region.


you can also do one-leg squats with dumbbells… i know the lunges are the most hardcore thing i do, just in a hallways, walking and alternating legs as i do my lunges…keeps me sore for weeks… i tried deas and squats, regular again, but it just blew another disk…One leg at time is optimal, as it keeps the stronger leg from taking over as well. Try it- I start on the leg press, just one plate…do 2 sets each leg, 20 resps or so , really get it warmed up…then add a 45 at a time- it goes up to 6 plates, high volume, but works… then ill do my lunges, then maybe stiff-leg dumbbell deads (light at this point, 2 50lb db’s, bc im fried from high volume) - then ill do hamstrings machine curls, then leg ext- i may add a few quick one -leg squats, holding db’s at my side after lunges…maybe 2-3 sets of 6-8 reps, that way i get heavy work in - also go as heavy as i can on single-leg press…


Here is an example of my leg-day (although i just pinched a nerve in my bulging disks so i been off the past 5 days- it was a freak accident…ill start agai on fri. youll notice i add regular leg presses after single- thats when i feel good…on fri when i do legs, ill stick to single work-

GW legs and cardio
Single-leg leg press SS w calf raises
2 sets each leg 1 plt/ 20-20/ 2 plates x 2 sets 15/ 3 plates x 2 10-12 reps/ 4 plates x2x 10 / 6 plates x 2- 8,6 reps
Calf sets throughout. 1 set after each set -fail .
Leg press
4 pps x 20
5 pps x 10
6 pps x 10
8 pps x 6
Walking, alternating Db lunges in the hall- 50 lbs x 2x 20/ 40 x 2 x 20/ 30 x2x 20/ 20- fail
One leg db squats - 3 sets of 80 lb in each hand- 10, 8, 6 reps.
Lying hamstring curls- 4 sets 15,12, 8, 6
Leg ext 3 sets 12, 10, 6 drop set -fail.
Seated hamstring curls full stack, 2 sets x 10, 8 reps.
Machine calf raises- 3 sets of 8-10.
30 min elliptical



Right on bud. Thanks for the suggestions. I’ll give it a try and see. I’m planning on getting adjusted, then I’ll be working on getting the side that’s atrophied strengthened, get some balance back there, and then I’ll be hitting the lower body.

Pinched nerve?!? Bulging disks? Be careful my friend!



Gorrilla Warrior how much pain do you put up with. I am getting back into training and still have days with level 7 pain, I take Lyrica which helps me work and keep my job. Just wondering what your expereince is with managing pain.


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Just a question. I have a disc injury in my lower back and currently working my core.

Is it okay if I work my core everyday? At least to speed my recovery. I do Planks, side planks birdogs etc