need advice on back injury recovery

B

boristailor

0
i'm doing over thousand mini abdominal crunches every 2 days . but i have Pinched Nerve Treatment L5 L4 & L3 spinal discs .
please let me know if its safe or how many crunches would be safe ?

Thanks in advance
 
Try to hold off on the crunches right now. If you have bulging discs, the repeated flexion of your back will just push them out further. I would try some cobra stretches (lay on your stomach and prop up on your forearms or hands keeping your hips on the floor). The extension will help push the discs back into place again. You may also want to try some hanging spinal decompression from a pull up bar. Just hang from the bar as if you are going to do a pullup, tighten your glutes and lower back for 5 sec, then relax. you will actually feel your spine decompress- great to do if you following a training session. As for crunches, hold off, do planks but definitely no need for 500 crunches a day. Good luck
Nick Parmigiano MSPT, CPT
 
I would say that try not to lift any weight and you have to take some rest and you should consult the doctor or physician ...
 
rest up man, a few days off will also allow all that abs work to recover and show up some definition (depending on diet and your bodyfat %).

don't do any exercise that causes you to feel the nerve, but if you must exercise then what
Nick-strengthondemand says above is okay. (its very good advice in general).

if after you rest and this nerve pain happens again, soon, then you may be out of alignment and require a chiropractor visit. If your problem is simple you may only need one visit. Also if you do see one and you feel okay after one session don't be fooled/badgered into re-booking for a follow up treatment, unless you absolutely need it.
 
The problem with doing too many crunches is not doing the opposite movement. Which would be a "press up." It goes back to the simple term "what you do to one side you must do to the other." Also, the press up helps align your back and avoid disk problem while also stretching your abs. Great book on back treatment called "Treat your own back" Check it out. Best.
 
K.O. said:
The problem with doing too many crunches is not doing the opposite movement. Which would be a "press up." It goes back to the simple term "what you do to one side you must do to the other." Also, the press up helps align your back and avoid disk problem while also stretching your abs. Great book on back treatment called "Treat your own back" Check it out. Best.
Click to expand...

Push ups isn't the opposing movement- push ups works more the upper back. What your looking for are transverse abs and back extentions.

Lie on belly, back, legs arms along a straight line. Lift your thighs to feet off the floor (without clenching buttox) then lift (at the same time) the arms and chest off the floor. Hold arms straight infront of you, pointing ahead. If possible hold hands and point fingers forward, do not clench bottom! Do not push out belly. Takes pratice, aim to hold for as long as possible.
 
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