Help needed with weight routine.Bad back

[Gee68]

Hi all.

I'm wanting to get back into the gym after an 18 month layoff with injury(frozen shoulder) but suffer from bulging disks in my spine.These i'm informed by my chiropractor will never get better.So my question is does anyone have a routine that doesn't involve compression of the spine i.e squats,overhead press,deadlift,barbell rows etc.
I really like to have a set routine as it keeps me motivated and you can monitor progression.

I realise that weight training is not going to help my back but i'm hoping to strengthen my core at the same time and i'm not fookin ready yet to give up and become a fat couch potato

[TurboHatchback]

It sounds to me like you should get some professional advice on what to do, possibly from a physiotherapist or someone specialising in sports injuries. You don't want to limit yourself (or injure yourself) based on unqualified advice from the internet.

That said, off the top of my head I would be thinking about lots of pullups, dips, pressups, bench press etc. As for legs if you do one legged squats you can really push them without much load on the spine. Have you ever considered climbing (bouldering in particular)? I don't know if it would be advisable or not but it's great strength based exercise that doesn't involve big compression loads on the spine.

[Gee68]

Hi Turbo.

Thanks for the answer and sorry for taking so long to come back.
I had just started the 5x5 routine when i visited the chiropractor,only two weeks into it so only lifting very light weights but quite enjoying it.
On hearing what i was doing said chiro was not a happy chappy, which i can't blame him in hindsight,stupid routine to start with my condition and i should of known better.

I used to do a routine that i had lifted from the men's health website where it told you which exercises on which parts of the body on which day's(hope that makes sense) so was looking for something of that nature that i could adapt to work around my back.

On a side note try to do some one legged squats last night whilst in the gym and some body weight lunges and today walking like John Wayne.
Also,one legged squats are definitely something to be practised in private.

[chris watton]

You could substitute Squats for Leg Presses, as your back is protected and you can still go quite heavy. For the back, as Turbo mentions, lots of pull up variations, and perhaps one arm DB Rows, which aren't as hard on your back, but is still a great exercise.

But, also as Turbo said, I would seek the advice of a physio before trying anything.

[gareth h]

I've got some lower back issues and was doing 5x5 until it flared up as a result of deadlifting.
I have now adjusted my workout taking out the exercises which caused me problems, I do:
Pull ups
Hanging leg raises
Bench press
Active plank
Shoulder press
Side plank
Single leg squats
Still doing 5x5, and by doing the core exercises between each set rather than at the end of the workout I cant "forget" them!