Exercising with Back Issues
Back problems can be complicated with a huge range of variables to consider.
Max Workouts is based on short, high-intensity workouts using full-body exercises. You'll use your body weight and dumbbells as resistance. The workouts include fundamental movements such as squatting, lunging, pushing, and pulling, and I include modifications and substitutes for all advanced exercises. If any movements still cause discomfort to your back, even with the modifications and substitutes provided, I recommend you stop the program. (I offer a 90-day guarantee, so it's risk-free to try).
If you suffer from sciatica, radiating pain, or numbness and tingling down your glutes and legs (usually on one side), you should not participate in the program until the sciatica is gone.
If your back problem is chronic in nature but is manageable, I recommend starting slow and easy to see how your back feels as you progress with the program. As you get more comfortable with the workouts, you can gradually increase your intensity and effort levels according to the health of your back.
More good news: Max Workouts can actually be helpful in improving back problems. In my experience, people with moderate or chronic back problems have benefited greatly since the program helps them strengthen their low back while increasing the range of motion (flexibility) of their hips. Improving hip mobility can significantly help to alleviate back problems.
Back problems considered more severe (like herniated discs) can also improve by strengthening the back. Strengthening the back is achieved by performing the functional exercises you'll do with Max Workouts. These types of exercises strengthen the core muscles that surround your spine, protecting it from excessive motion that can put stress on the discs of your back joints.
Something else to consider is how sedentary you've been since injuring your back. Lack of exercise and movement oftentimes makes your back problems worse -- or even be the source of the problem! Being sedentary for a long period of time leads to loss of core muscle strength, which makes you more susceptible to back injuries.
If you are a Max Workouts Community member, you can access my guide to Managing Lower Back Pain. It includes:
- Static stretching for your back
- Rehab exercise protocols you can follow step-by-step
- A list of exercise modifications & substitutes