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Workout Advice - tj805 - 06-03-2016

Hey guys, I can use some advice.

So awhile back I posted my workout routine on this forum, and right off the bat some of you guys were able to catch on that I have some back issues. Well I injured my shoulder not too long ago. It took me out of the gym for quite awhile. Now that I am getting back into it, I have to be cautious around free weights. I really want to get a solid routine before I run my next cycle.

I am working through my shoulder injury on my own, but can anyone recommend some low impact workouts for my back?
Thanks fellas.

Workout Advice - stillgoingstron - 06-04-2016

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When I had back issues I relied mainly on Barbell rows (sounds painful but if you don't round your back etc and really concentrate on form it can be done) and dumbbell rows (which even though you brace yourself can be slightly less safe) and seated rows. I avoided T bar rows and lat pull downs.

You may or may not be able to do standing military presses (depending how your shoulders cope) with as low as weight as you need, which should have your stabilising back muscles.

Obviously start light and see what reaction you get.

Hope this helps give you some ideas


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Workout Advice - tj805 - 06-05-2016

Thank you. I appreciate it. I will give the barbell rows a shot. Trying to put off surgery as long as possible.

Workout Advice - stillgoingstron - 06-05-2016

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No problem. Strict form is vital and nice and slow movements. Any pain stop.

You probably know this anyway but steer clear of pull ups and chin ups for now. Far too much strain on your shoulders.
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Workout Advice - muscleup - 06-05-2016

Machines take the strain off your back and shoulders. Hammer Strength makes some excellent machines for this. Their selectorized machines are called life fitness. Every time I get an injury, I rest for a few weeks then start back on the machines before I go to free weights.

Workout Advice - tj805 - 06-06-2016

muscleup Wrote:Machines take the strain off your back and shoulders. Hammer Strength makes some excellent machines for this. Their selectorized machines are called life fitness. Every time I get an injury, I rest for a few weeks then start back on the machines before I go to free weights.

Yeah, the machines are what I have been staying with mostly. Just don't want to risk something giving out while I am lifting with free weights and wrecking myself.

Workout Advice - stillgoingstron - 06-06-2016

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Strict form for Barbell rows is flat back and no half deadlift movement as you row. Some do it with a slightly more upright stance but most important is to keep your back in its starting position.

Good luck. I had back issues for so many years I couldn't ever visualise a time when I wouldn't. And here I am now. No back problems. Just take it slowly. It's frustrating but worth it in the long run. I genuinely don't believe you can work through these sorts of injuries!
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