I had a spinal fusion about a year ago in my lower back due to a herniated disc and I'm just getting back into lifting. My back still bothers me on occassion, and as a result I can't do any squats, deadlifts, or anything bending forward with weight. I lost a lot of weight from not being able to lift for a while, and so I need a good bulking routine that doesn't incorporate movements that will hurt my back. I can either do a 3 or 4 day split but I need some help. Anyone have any ideas?
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Need a good routine with little leg training
- Thread starter ddawg
- Start date
I would think you would want to do lots of unilteral lower body movements (Bulgarian squats, lunges, 1-leg RDLs, 1-leg hyperextensions, etc.) to limit the load on the spine while maximizing the load on the lower body. Belt squats would also be a great choice if you can rig up a way to do them. Leg curls on a stability ball are good. Glute ham raises are good.
Honestly, I don't know all that much about dealing with someone who has fused vertebrae, so you should seek more opinions.
Honestly, I don't know all that much about dealing with someone who has fused vertebrae, so you should seek more opinions.
