Could use some advise...First, I'm no spring chicken. In 20's, was 5'9 and 200 lbs and less than 10% body fat. In 30's and 40's I ran 30-40 miles a week. Over a 15 to 20 year period, lost a good deal of bulk but still was no lightweight at 185 lbs. and still less than 10% body fat. My joints don't do well with the running anymore so gave that up. I'm back up to 195 and my body fat is over 20% and I've gained 2-3 inches around the waist. My problem is I keep tweaking my lower back (L4 and L5 area). Tweaking is defined as I bend in a normal way, doing something normal (not lifting anything) and I feel a sharp pain.
I've gone to an orthopedic who says bone, vertebrae, and discs look excellent, particularly for my age. It used to be Iíd tweak my back and be out of commission for a few weeks at a time. Iíve improved my situation. Now when I tweak my back itís never bad enough to keep me from walking but itís painful for the first mile or so. I usually canít do anything else for the next 3 to 5 days. What Iím looking for some advice with is how I can build strength in my lower back so this doesnít happen at all.
My routine, for several years, has been I walk (~4 miles) 5-7 days a week with a 40 lb weight vest. For the past 2 years Iíll do 500 sit-ups daily on a situp bench. (The bench has the seated part at ~45 degrees, butt lower than knees, with ankles locked behind a bar.) My range of motion is probably a little less than 90 degrees. For the past couple of months (in an attempt to build lower back strength) Iím doing sit-ups with resistance. I have a weight machine where you sit in virtually the same position as the sit-up bench but there are straps you grab with both with each hand. The straps come over my shoulders and I hold them at the center of my chest. The straps are connected to a weight stack. As you pull forward, you raise the stack. As you go back, you lower the stack. Iím doing 200 reps with 50 lbs. In addition, I do 2 sets of bench presses (20 reps first set, 15 reps second set), arm curls, and upright triceps extensions. I do all my weight lifting these days on my machine (weight stacks) to keep from tweak my back. The last thing I do is hang on an inversion table to stretch my back.
Like I said, my back has gotten better. I donít tweak it as often and when I do hurt it, the pain is not as debilitating and it doesnít last as long. Is there anything I can do strengthen my back so I donít hurt it anymore? Any suggestions would be appreciated.
Thanks in advance.
I have had back issues over the years, but you have to train through your injuries best you can.
A good chiropractor can work wonders. My experience with MD is all they do 4 u is give muscle relaxers or in woorse case, surgery.
Anyone can trim fat and do it fast if they are doing regular workout/fitness routines, just up your protien, cut carbs and drink lots of water throughout the day, water is key to fat loss. goodluck, Kimo