I have always enjoyed using the Swissball exercise the most but I must encourage you to check out the links in the description below as there are a ton of other things I might use in combination with these exercises
@michaelrichmond3315
8 ай бұрын
Cheers Nick been a while happy healthy 2024. I know you swear by the deadlift for a healthy low back and i saw hexbar in the background. I started doimg deadlifts with the hexbar with max of 35 pounds on each side. It felt amazing so i started doing it 4 times a week for as many sets as i could for about 6 weeks and i felt my core getting stronger and my quads were visibly bigger. Fast foward to last week and i had an acute flare up in back pain which lasted 5 days which i believe was initiated by straining due to constipation of all things but wanted to ask you should i continue the deadlifting? I have just watched 2 lectures by Dr Stuart Mcgill the leader in low back research ( I am sure you have heard of him) and he said deadlift puts alot of strain on the end plates of lumbar vertebrae causing micro fractures and doesn't recommend them. Doesnt the hexbar take away most of the damaging forward bending? In your opion should i continue the deadlifts i am missing them alot. Thanks Michael
@Noregretspt
8 ай бұрын
Hi Michael good to hear from you again. Firstly, you definitely overdid it by doing the deadlifts so often. I would suggest twice per week would be the most to do those type of lifts. Secondly, you should not be feeling them in the quads as they are more of a posterior loaded exercise which suggest to me that you were probably too upright in the movement, more like a squat. This is very likely to cause trouble in the lower back as McGill states. However, the Romanian Deadlift is a much better choice and an absolutely necessary movement to become better at as it teaches you to maintain a neutral position of the spine and forces the work of the posterior chain to create this movement. When you consider that bending is often the trigger of most disc bulges and back pain in general it makes perfect sense to develop skills and ability to become better at it. This is the type of deadlift I would suggest you learn to use and when you feel you want to do more progress to the single leg type exercises instead of the heavy trap bar lifts. The trap bar is still a great exercise but I may need to elevate it higher off the ground with some people as they may not have the necessary mobility to do it correctly. Have a good read of this article to see more about the Romanian Deadlift and its relationship with back pain. www.noregretspt.com.au/index.php/resources/blog/43-2014/432-why-romanian-deadlifts-are-the-key-to-treating-hip-back-injuries
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