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Old 31 July 2016, 00:56
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Low Back Pain

I was doing some continuing education the past few days.
Studying low back pain and disc injuries for pain injections and such. This reminded me of a 1995-ish Expert Panel Review on BUD/S workouts and resulting injuries.
Looking at the Short/Long Card. There are a few exercises that should be left off or modified.

Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills <---Delete
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
Historically, we always did shitloads of Flutter Kicks and Hello Darlings, we thought this was a lower abdominal exercise. It is in fact an exercise for the hip flexors. Working the hip flexors without a balance in the hip extensors leads to low back pain. To balance this add Hip extensor exercises. Such as Prone Back Extension i.e. Supermans or Donkey kicks.
9. 10 Burpees
10. 10 Cherry pickers (4-count) <---Delete
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists <---Sit while doing these
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

Long Card
1. Side Straddle Hops 30-4
2. Half Jacks 30-4
3. Trunk Rotations 10-4 Bent knees
4. Wind Mills 10-4 DELETE
5. Push Ups 50-2
6. Chest Press Flings 15-4
7. Dive Bombers 20-2
8. Boat House Boogie 15-4
9. Wind Mills 10-4 DELETE
10. Tricep Push Ups 25-2
11. Up Back and Over 10-4 Slow and controlled
12. Cherry Pickers 15-4 DELETE
13. Push Ups 50-2
14. Bend Fore Aft 10-4 KNEES BENT -DONT HYPER EXTEND BACK
15. Sit Ups 200-2
16. Trunk Rotations 10-4
17. Push Ups 50-2
18. Leg Lifts 30-2 Hands under butt, back flat
19. Half Sit Ups 50-2
20. Sun Gods 10-4
21. Quad Stretch 1 min
22. 8 Count B Builders 50
23. V-Ups 20-2 Instead of raising and lowering legs Keep them vertical the whole time. Less spinal pressure.
24. Lunges 20-4
25. Trunk Rotations 10-4
26. Flutter Kicks 300-4
Add Supermans, Donkeys kicks ect.
27. Hello Dollies 100-4
28. Bend Fore Aft 10-4
29. Push Ups 50-2
30. Press Chest Flings 15-4
31. UDT Flutter Kicks 50-2
32. Crunches 50-2
33. Inboard/Outboard 10-4
34. Up Back and Over 10-4
35. Trunk Rotations 10-4
36. Neck Rotations 10-4 Do these prone
37. Tricep Push Ups 25-2
38. Boat House Boogie 15-4
39. Dive Bombers 15-2
40. Steam Engines 30-4
41. Boot Slappers 20-4
42. Standing Hamstring Stretch 1 min DELETE
43. Squats 30-4
44. Calf Raisers 2 min
45. Calf Stretch 1 min Don't do the "right over left, bend over and touch your toes" stretch.
46. Star Jumpers 20-2
47. 12 Count Bodybuilders 25
48. 3 Mile Run
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Old 31 July 2016, 11:18
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Yes, I am pretty certain that doing all of that will cause lower back pain.

Plus it looks exhausting.
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Old 31 July 2016, 18:28
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Push ups and crunches, that's it for me out of 48. But I'm an old fucker
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Old 31 July 2016, 20:29
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Quote:
Originally Posted by MakoZeroSix View Post
Yes, I am pretty certain that doing all of that will cause lower back pain.
Nothing that two 800 mg motin, one to ten times a day as needed for pain, cant mitigate. No biggie.
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Old 14 August 2016, 08:59
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If you are a FOG or FAG, you should not be doing crunches. Doing planks with a straight back is much better for your back.

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Old 14 August 2016, 18:45
Dangercon Dangercon is offline
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Quote:
Originally Posted by The Fat Guy View Post
If you are a FOG or FAG, you should not be doing crunches. Doing planks with a straight back is much better for your back.

IMO These aren't any better for the low back.

Notice the slight anterior pelvic tilt. Places strain on the lower back. A good cue for this movement is to curl your butt under kind of like you're trying to put your dick in the dirt. This engages lower abdominals, and disengages the posterior chain. Allows you to focus on keeping your core tight with the anterior portion of your body.

If that's tough you can go to your knees with your shins and shoelaces on the floor focusing on the same pattern. It's a bit easier to feel and if you're actually engaged rather than hanging out these can be just as intense, and you can still progress to weighted planks.

Pair these with reverse planks and you're looking at some major rigidity in your core.
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Old 14 August 2016, 21:31
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My Ortho surgeon told me you can "feel" the right position for a plank. If you ass is too high, you do feel the tightness in the small of your back. YMMV.
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Old 14 August 2016, 21:41
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Planks are a good workout, Front, back, side, Elbows, to hands and back to elbows, on knees, knees out, one leg straight, etc. etc. etc.... a million combinations to keep you from getting bored.
Remember, however, that planks are static (Isometric), sit-ups, crunches, etc. are dynamic (Isotonic).

I don't know if you can label one better, they are different.
Like everything in life a good balance is needed.

Isometric/Static exercises do strengthen muscle and are frequently used by Physical Therapists because they, by definition, limit movement which is important post injury or with joint issues.

Isotonic/Dynamic exercises also strengthen muscle. The have the added benefit of maintaining mobility.
As we age, the need for muscle/joint mobility parallels or even exceeds the need for muscular strength.
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Old 14 August 2016, 23:29
Dangercon Dangercon is offline
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I agree, planks are fantastic. I speak from a standpoint that if we are doing our absolute best to avoid low back pain or I am training an athlete with a sensitive low back or previous injury....I'm going to stay away from Planks period.

Hollow body holds are a great substitution. Holds on a GHD are also great (face up) sub. For lateral work, Palof press (half kneeling if we're protecting low back). Planks are great, but they aren't absolutely necessary to do isometric core stability work.
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Old 28 September 2016, 06:57
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I'm just coming out of about a month long problem with gluteus medius, piriformus, quadratus lumborum spasms. Well google told me it was likely that region.
No amount of stretching and pressure point prodding would alleviate it. More like a tazer knocking your legs out from under you than a back pain. I've been through a long list of back injuries but it's the first time I've experienced this sort of spasm.
I seem to be 95% over it now and have started light weights again. No bendy lifting yet though.
One good thing to come out of it though is I've well and truly regained my flexibility from all the stretching I've been doing. From couldn't touch my toes to now touching them with my head I'm now Yoga Guy.
I still don't know what set off the spasms and if anything I did, besides just the passage of time, has contributed to it very slowly coming right.

Luckily I had a job cancel on me so I didn't have to be the decrepit old guy and was able to be at home for the duration
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Last edited by Soutpiel; 28 September 2016 at 07:11.
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