>>77318200 you cant strengthen discs but you can strengthen all the tiny muscles that support them (which is a lot of muscles) but you can hit them all with ab work, low back work (back extensions, jefferson curls) side planks, side bends
>>77318452 Glad to hear, made the thread with people with such problems in mind as well. I hope it will attract some doc or physio anons too. Hope you will get better soon enough.
>>77318200 Trick is to use them, work them out, regularly, in all axes of motion. But obviously don't start off with heavy deads and shit (also deads are a static or isometric exercise for your spine anyway you want dynamic). Do shit like yoga and pilates, jefferson curls and weighted bends and twists, but very lightly weighted at the beginning and build up. It's the same as cartilage in your joints if you're sedentary and never use it it gets soft and spongy and rots, but if you go 0 to 100 you'll fuck it up too.
>>77318200 My whole “Lower Day” is structured with my injuries in mind. It’s pretty mininalist though. Bulgarian Split Squat (SSB) >hitting 1 leg at a time gives the same stimilus per leg, but only half the load on the low back Back Extension (SSB) >the only low back exercise I can do to near failure with 0 sciatica flare ups. Back actually feels better afterwards. QL Raise >direct quatratus lumborum work. Very important for low back stability, especially if you have left/right imbalaces like me. Plank >Ab flexion exercises agitate my low back, but this doesn’t. I prefer a “long lever plank” variation to adding weight. Either that or rollouts. Also Jefferson curls instantly flare up my sciatica. I gave them a fair shot, but my symptoms are telling me “no”.
>>77318578 start light for high reps and add weight very slowly they can be amazing for rehab and prevention but if you go too heavy too fast you can easily fuck your shit up also look into zercher deadlifts, basically zercher jefferson curls, allows you to set the lift up much easier, no need to stand on a box or something, will help your mobility a ton
(�/�c���>� M ��
hC�FS�ÌvuiZ��NGӴ�e�9�g&�;~�������u����Y?�|w47 4��S�74nr�̜���V�:Fޮ]���Ks��׃�����G&]�$������JƦ��4;��3�S�Ύ�y{�x���&BOhdg���!z��T�^�Z�`;���y��5��qa�����qETG�r�/̡��OQ���ք���
(�/�c���>� u � �������X��\���j��"��v?�3��}��\�&M#3��/D��n��B��vjN��\�<�w�Wf���+�CUw�c$RY-��b��i���G~�d��^C�*,�h�N��J9���Q2�3�8����l���t�P���:9�Y\YA� �z�NnQ�jٖ�