A couple of weeks ago I posted about 'over doing it'... so this is a bit of an update.

I visited a Chiropractor last week and they took X rays. Due to a car accident I was involved in 4 years ago, and not receiving treatment in the past 2 years, I have developed some back problems which is located in the lumbar area L2, L3 & L4. Also my hips & pelvis bone are misaligned. The pain has increased just within the last week and I'm so happy to start therapy today.

Obviously I’ve just been listening to my body and stopping when I feel pain, but I’m interested to hear what I will be restricted to doing. I’m assuming core work & lower body work is out, which means kickboxing and cycling… I am a bit down because this pain is limiting what I can accomplish in the gym. I may need to start swimming [my gym doesn't have a pool though] to incorporate cardio.

Thursday I had a workout with my trainer and as we 'tested the waters' it was just a bit discouraging. My trainer was optimistic and tried to be encouraging. He actually works for this Chiropractor part time, so they’ll be able to work together and help me in their own ways. I realize I can’t push myself which could just set me back further.

I'd love to hear any advice, motivation, experiences as I'm on this path to figuring out & maintaining a workout routine to achieve my goals.

Playing football in high school, I fractured my L4 and L5 vertebrae. I was in physical therapy for a while and still get back pain now. My worst complaint now though is an inability to remain flexible. My legs and hip flexors are constantly in need of stretching...

Though it may take a while, you'll find the exercises that work well for you. I've found that cycling and swimming are definitely the best for me to get my cardio workout in. I also do a lot of leg and lower back strengthening exercises and stretches. Like I said above though, the stretching is the most important part for me in keeping the pain away...

Good luck! And wow, what a pretty profile picture :]

Mike, sorry to hear about your injury. Thanks for your comment. :0)

I spoke with my Doctor and he also mentioned that stretching would be benifical. He also said squats or any type of workout that’s compressing the vertebrae's should be eliminated [for now]. He also said that I know my body best, so I know what will bring on the pain and what won’t and they aren’t there to completely change my lifestyle, just to be aware of what will hinder my recovery time.

Not a problem :]

I haven't totally eliminated squats but I did replace standard squats with single-leg squats (holding dumbells), lunges and a full range of leg exercises on the machines. One thing I have never been able to do again though are dead-lifts and cleans. I also limit my range on lower-back extensions.

With my current routine, I have gotten my back into good enough shape to play rugby so your back injury, after a while, shouldn't be too limiting.

You'll have to let me know if you learn any cool new lower back exercises.

Oh yeah, dead-lifts are big no-nos. ;0)


Absolutely! I've been doing yoga and that helps a lot. You might try it, especially since you mentioned you're lacking in flexiblity.

Yoga saved me. After a bike crash in the mountains, I developed back pain that started in the lower back and radiated down both legs. I spent 6 months covering it up with drugs but it eventually stopped helping. I don't know how many nights I didn't sleep because of the pain. I picked up a yoga videotape at a yardsale for $0.50. I took it home and put it on. I could only do about 15 minutes of the tape. It was a level 3 power yoga routine but my back pain went away completely for about 3 hours before returning. The next morning, I did the tape again, only about 15-20 minutes. Again, the pain went away. By the time I was able to do the whole tape, I completely eliminated my back pain. It was unbelievable, especially since I was thinking I would need some sort of surgery to finally be able to get some sleep.