A little update on my low back rehab

Around the end of September, I visited an orthopedic surgeon specializing in spinal disorders. I printed out a summary of my training log for him to read. After he read the summary and evaluated my back, he said my progress was good enough that no further visits or treatment, other than a 10-day prescription of Motrin (an anti-inflammatory) would be needed.

My back rehab routine is mostly based on the concepts of Dr. Stuart McGill, supplemented with Jumpstretch band work using ideas in this PDF. I believe the McGill exercises achieved their goal of stabilizing my spine enough to progress to safe exercise with my Clubbells, Kettlebell, and Power Wheel.

As far as my pain progress, the irritation that I feel in my left or right hip (varies from day to day - always one side but never both at the same time) after more than 5 min. of sitting in my chair at work is a bit diminished from about 2 months ago. It hasn't gotten any worse since I reintroduced weight training (Clubbells) into my exercise routine nearly 2 weeks ago.

My plan of attack is to continue building on the McGill exercise concepts. The very basic rehab program is built on what he calls the Big 3:


1. Side Bridges for working the obliques and other muscles along the sides of the spine, with minimal load on the spine.
2. Bird Dog for working the back extensors, again while minimizing spinal load.
3. Ab Curlups for working the abdominals without involving the lower spine.

What all 3 have in common is they are used to build muscular endurance for holding the position in the targeted area, rather than limit strength. I believe they are meant to be used in the beginning of a rehab program, for those whose backs are in really bad shape. So what I am doing to build upon those ideas include:

1. Side Bridges with a 36lb. kettlebell for added resistance
2. Power Wheel Hand Walks to train endurance for the core (abs, back, etc.) as it works to maintain the straight body position

I also plan to use a Clubbell Swipe Density program to rebuild strength-endurance in my hips and low back. I have not entered the density program proper, as I am still in the "strength practice" phase of the preparatory program for density training.

I also plan to do more band Good Mornings with my Jumpstretch bands. The band good morning, as taught in the booklet I got from Elite Fitness Systems, is basically starting with the band around the neck and the feet on the band in a squat position, standing up, then squatting down again. I plan to work up to 20 reps with my purple (light) band then move up to my green (medium) band and work up to 20 reps with the green.

Finally, I'll continue using select exercises from Rmax's Be Breathed and Body-Flow for their restorative and tension releasing properties.