1.) Question: I am an ex professional athlete,and I had L4-L5 laminectomy two months ago…I started strengthening core muscles with some basic exercises 4 weeks ago,but i need some new insights and workouts. Are you going to be able to put some more advanced workouts for spine post of patients?
Answer: Yes I will be adding more videos in the future. Regarding your surgery and therapeutic exercises, strengthen transversus abdominus (deep abdominal layer), more superficial layers (eg. rectus abdominis) and multifidus in the back first. Though core stabilization is important, I don’t believe it is nearly as important as letting the nervous system heal and building up reserves for faster recovery. Most people are too fixated on isolating muscles from rest of the body. Good luck.
2.) Question: Thank you for this great video. Hey would you know how I could heal my lower back. because last Wednesday, during weight training at my school, we were maxing, and after many attempts trying to do a power clean with 25lbs on each side, on the last lift, i didn’t use my legs as support, and that’s when i felt the pain in my lower back. What can i do to fix my lower back pain that I have right now?
Answer: Need to lay off the power cleans especially if your back hurts – number one. Back brace, heat, massage, gentle stretching – if pain continues, gets worst, or starts going down buttock or leg, go see MD or Physical Therapist immediately. Power cleans are a very complex movement, unless you have someone who is very skilled working with you one on one, I would stay away – increased risk of injury. There are lots of other exercises that will make you stronger..check out tridoshawellness.com.
3.) Question: One of my goals was to accomplish a quality high bar and front barbell squat. Are you saying even with the right technique the damage isn’t worth it in the long run? I’m 26 male. I enjoy Olympic lifting exercises right now.
Answer: That depends on your goals and the risk you are willing to take. You definitely increase the risk of wear and tear due to compressive load on the spine with these lifts. Degree of wear and tear depends on your genetics, body type, diet, training, etc. Olympic lifting has proportionally the highest injury rates compare to other sports. Moving a fast weight at very high speeds, recipe for injury. I don’t think it’s worth it, speaking from personal experience and as PT.
4.) Question: I’d like to know if it is safe to do muscle building squats with a barbell resting on the traps?
Answer: I believe that there is too high a risk of injury associated with barbell squats. Too much compressive and shear load placed on the spine. I have seen too many low back injuries over the years attributed to barbell squats and other power/olympic lifting exercises. In my view regular squats without weight is adequate and much safer for building muscles. Just increase the number of repetitions, vary the speed and keep good form.
5. Question: See that stretch for the mid back where rolling back and forth, I don’t do them because in my middle back there is a vertebrae where it get abit sore while rolling on it, sometimes it cracks, sort of weakness feeling so I stop. I was thinking this may be due to tight muscle also, should I do them or not?
Answer: You can get some soreness in the beginning, can also hear cracking and popping. Joint and muscle tightness will get better with regular use…