Old back injury hampering weight loss

[okliffchamp]

Hey friends -

About 3 years ago I got t-boned by a dump truck (I'm 22 right now btw) got a herniated disc (the bottom ones) about 8 mm and my hips joints became a little crooked...afterwards I couldn't walk more than a block at a time for about 6 months... I've always been pretty decently fat but the year before the wreck I (I'm male, stocky build, about 5 foot 10) went from about 250 to 220 and at that point I felt pretty good. After the wreck (and my near-zero ability to do activities) my weight shot up to 280.

After 3 years of various doctors, they said until I lose my gut, my back is as good as it's going to get. Not asking for weight loss tips, (I'm posting that in the other topic) but I'm wondering if you guys have tips on...

what exercises are good and which to avoid with my back injury, and what i should look at for how many reps and how many sets for things like weight-lifting, situps, pushups, etc.

right now i'm doing about 35 minutes a day on the exercise bike (with a chair back) and then hitting the chest/arm machines every other day in no particular order or rhyme or reason. (most of the machines i'm doing 90 lbs, and doing 3 sets of 12 (or 2 sets of 12 and however many i can do on the 3rd)...i just started situps today, and i did a set of 25, a set of 20, and a set of 15 (the last few of each set weren't perfect form by a long shot)

I really appreciate all the feedback!! Thanks!

 

[darren187]

you could/should look to build up on your weak points, so you should incorporate a fair amount of back, and lower back exercises to help heal and strengthen your back. A stronger muscle set in any particular area will be beneficial for many reasons.

I have suffered from back problems since I was 13, I slipped a disc and couldn't walk at all for about a week. I sought out a decent chiropractor (who I still see three or four times per year) and with a two month course of treatment was back to normal! Since I started weight training I have had many relapses unfortunately, but from those mistakes I have learned to listen to my body and am aware of the signs that are telling me that I either need to correct my posture (which is VITAL) and maybe that I'm lifting a little bit too much weight and need to tone it down a bit.

You can do a whole bunch of own body weight exercises and stretches to help keep the back strong and supple, like back extensions and also core strength work, like plank twists (which after two weeks of doing I noticed an incredible difference, as in my back felt a lot stronger). Have a search around the net and you'll find a lot of different back exercises you can do.

As for the weight loss, that's fairly easily controllable with a good diet, I'll seek out your other post!

Good luck!