sasuke
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Since I am not there and don't know your specific case, I'll be general and tell you the recommendations I give my clients with disc pathologies:
1) Take out flexion based exercise - crunches, bilateral deadlifts, bent over rows, exercises performed in a seated position (seated rows, seated pulldowns, etc).
2) Work on stability - planks, side planks, 1-leg glute bridge (hug the other knee towards the chest), half kneeling chops and lifts, dead bugs, bird dogs, etc..
3) For upper body pull movements get off the seated exercises. Instead, do things like standing 1-arm cable rows, half kneeling 1-arm cable rows, half kneeling 1-arm pulldowns, inverted rows
4) Train the legs with unilateral movements - split squats, step back lunges, step ups, 1-leg/1-arm RDL, lateral lunge - make sure to perform the exercises properly to develop effective movement patterns/strategies that are spine sparing and allow for proper hip movement.
5) Work on hip mobility. Spare the spine by developing proper hip mobility (this is something I just talked about in my blog). Typically people compensate for crappy hip mobility (and crappy ankle mobility) by increasing lumbar mobility. We want lumbar stability!
6) Don't do things that hurt.
7) When performing stability exercises like planks, don't get all caught up in trying to hold a 60sec side plank. If you don't develop proper endurance in those muscles first, then you will compensate in order to try and hold the plank for that length of time and the form will go to hell. Instead, use short holds and do reps. So, side planks for 5 could holds for 5 reps and slowly work up from there. Build endurance.
8) Use the foam roller on your hips to help clean up poor tissue quality and enhance movement.
hope that helps.
patrick