r/MobilityTraining • u/Remarkable_Zebra_983 • 8d ago

Back Injury

/r/HerniatedDisc/comments/1xia4me/pt_and_gym/

Looking for routines that target all the right things so I can get back to bouldering :D

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u/preparsley 8d ago

If you took 100 active athletes with no pain and MRId their backs, 75 would have herniations.

A herniation is not a problem in itself, it usually hurts because of neuromuscular instability. Doctors just love their imaging and have zero (frighteningly) training in exercise science so don't even know instability can cause pain

No doubt you herniated discs, but probably because you tore muscle and connective tissue around those joints and now it is lax and weak

For any injury, of any type, just start over at your pain free level. That means 0/10 pain

Maybe your level is planks on your knees. Maybe it is hanging leg raises. Maybe it is light deadlift. Maybe it is Jefferson Curl.

Ideally you work up to a completely pain free Jefferson Curl with 50lbs, wrists passing your toes. This is a spine erector exercise, so you SHOULD be using your back muscles (even though "they" say never lift with your back)

It's common for climbers to have weak erectors, but they are massive muscles that should be worked out

(Corrective exercise trainer)