I guess I'm a fairly special case (details later) but I am trying to find one or more core exercises which won't cause me lower back pain. I don't have pain day-to-day, it's really only when I do most core exercises. Planks, crunches, pykes, ball rollouts, ab wheel all set it off. I'm pretty sure I'm bracing correctly and keeping my spine neutral (my physio agrees).
My issues are probably rooted in the fact that my left leg is pretty fucked up - I ruined the knee a couple of years ago, and after surgeries and compensations I have an extremely weak hamstring, fairly weak gastroc, IT band issues, and overactive glute and gastroc. None of them are particularly bad day to day, and I have been in physio for them for about 6 months already, but I'm now meant to be strengthening my core and just can't figure out how to do it without causing back pain.
I can do deadbugs but each rep has so little impact that it takes forever to do a set and my time is pretty limited because I have an extensive knee and shoulder rehab routine anyway. I can't do anything which involves getting on your knees (bird-dogs, turkish getups) for the moment because I had my knee scoped a couple of weeks ago, but may be able to in the future.
Are there any killer exercises I'm missed? Anyone had similar problems? Generally if you search for back pain and core exercises it's just people telling you to do core exercises to cure chronic pain, rather than about exercises which cause acute pain.
[link] [comments]
from Fitness http://ift.tt/24WPyLb
via IFTTT
No comments:
Post a Comment