Supertraining

Hi Kim

I am not a physiologist, but it seems to me that if you are holding
dumbbells in your hand , as in your example of lunges weighted, the load
will transfer through your arms to your shoulders and then through the torso
to the legs.  In my understanding your spine and disks would be compressed
equally whether you held the weight at your side or overhead.  Was it your
experience that overhead lifting hurt your back more?

With out knowing a thing about your condition and generalising overhead
lifting is often restricted by poor thoracic spinal flexibility, and poor
 posture, poor scapula stability, this leads the lumbar region to attempt to
compensate which may lead to injury.  In my understanding McGill suggest
that we should aim to improve lumbar stiffness, hip flexibility and thoracic
flexibility to better help with stabilising the torso for athletic and
everyday movements.  I do suggest McGills book Ultimate Back Fitness and
Performance and DVD set, makes for great reading and watching (not very
exiting watching, but very informative).

Best Regards
Nick Tatalias
Johannesburg
South Africa

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2008/5/31 dogmama85712 <[EMAIL PROTECTED]>:

>   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] <Supertraining%40yahoogroups.com>
> > 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.
> >
> > ======================
> >
>
> 
>