Supertraining

I've had hamstring issues due to disk problems for quite awhile.  My 
spine surgeon advises that surgery should be the LAST option.  As 
others have said, back issues heal slowly.  Gradual strengthening and 
flexibility exercises are important - the key word being "gradual."  
I purchased a TENS machine which provides relief.  After exercise, 
ice is important, as I'm sure you know.

I stay away from machines because the range of motion is fixed.  I 
use free weights only and I'm meticulous in my form.  I scrutinize 
every lift & avoid anything that requires standing overhead lifting 
or anything that would compress my disks.  It's amazing what you can 
accomplish with a couple of dumbbells.  Lunges, dumbbell dead lifts 
(with dumbbells held laterally, not in front of the body) and step 
ups are just a few lower body exercises that are back-friendly.  The 
important thing is to keep your form perfect and use lighter 
weights.  Yup, check your ego at the door!

Core strengthening is imperative.  Pilates is a great tool but you 
must invest in a good instructor.  There are subtle things that you 
won't get from a CD or a group class.  You will learn how to activate 
your transverse abdominal muscles and thus support your back.  This 
is different from "suck it in!"

Like you, I've done physical therapy, trigger point, etc.  This is 
what I've found that works for me.  Good luck!

Kim Barkman
Tucson, AZ USA


>   ----- Original Message ----- 
>   From: stevemaxchillin 
>   To: [EMAIL PROTECTED] 
>   Sent: Tuesday, May 27, 2008 9:40 PM
>   Subject: [Supertraining] Pain in Hip and L3-L4
> 
> 
>   Its been 2.5 years since I first strained my right glut medius 
after 
>   doing glut medius work and then doing straight leg dead lifts 
(warm 
>   up weight). After a week of my torso leaning over to my left most 
of 
>   the time, i felt almost normal but it took a year for me to run.
>   9 months ago i reinjured it doing a no weighted squat (after 
doing 
>   trigger point therapy work on my glutes the night before).
> 
>   Since then i have had chiro work, physio work and more trigger 
point 
>   therapy work and had a sports doctor tell me (after a CT scan) 
that 
>   they dont know what the problem really is as all they can see is 
L3-
>   L4 has a minor/hair line bulging disc - my symptoms seem too 
chronic 
>   for the diagnosis. I think the original glut med injury was 
actually 
>   something occuring in L3-L4 now.
> 
>   I have no flexibility or obesity or fitness issues, i still 
exercise 
>   3 days a week with weights mainly machines but cant get the right 
>   help or diagnosis from anyone. Ive spent too much money and today 
>   woke up as stiff as a board, with my torso leaning over to my 
right 
>   hip.......I can push my torso back, but i think the gluteal nerve 
at 
>   L3-L4 is compressed and hurts and certainly doesnt like it. By 
the 
>   way the impingement gets chronic when i try standing up after 
sitting 
>   down especially in buckets chairs.
> 
> ======================
>