peazz wrote:Hey DTC,
I Injured my back last year doing deadlifts, I am only just starting to recover and occasionally get some lower back pain and also sometimes in the top of my thighs. After a good couple days surf session i feel super loose and hardly any pain.
I am a web designer so most of my time is spent at the desk or at my pc cross legged.
What body weight exercise's can i down for my legs / lower back? the more active im getting, the more im doing and the more im pushing through any pain i do have, the better its getting.
Well, with the provisos that I'm not a health professional, get your injury checked out, pain is your body saying something is wrong, not something to fight through and assuming you had a disc rather than muscle injury....
For a back injury, and I have had one (two actually) as well, the key is to minimise compressive forces on your spine - that is, making your spine bear too much weight. So heavy back squats etc are out until you feel ok.
The best alternative is single (unilateral) leg work, which includes lunges (including raised rear foot), step ups (just stepping up onto a higher level), pistol squats (huh, if you can do them), single leg romanian deadlifts (good for balance as well), just pushing things (push a car... or just a weight along the floor, or if you want to get fancy a tire with a harness and pull it across the oval). You should be able to use light weights during all of these and also look at goblet squats. Glute ham raises if you have the equipment (you need to be able to wedge your feet).
Plus something I think extremely useful are TRX exercises (google 'trx leg exercises'). For TRX, if you are working out at home, its a really worthwhile purchase. The original ones cost about $200 but I prefer single straps (ie you have two straps with the ring at the end). If you google 'TRX alternatives' you can find some cheaper options. You can do a lot of TRX exercises with just a rope to hold onto eg single leg squats. The benefit of TRX style exercises is that they are all body weight and you need minimal equipment and they dont cause back issues. Sure you wont get powerlifter strong doing them, but you can get a pretty good workout.
Dont forget your glutes - bridges, clams and so forth.
The best thing is to read up, there is a heap of info around. I suggest the following: Tony Gentilcore, Nick Tuminello, Stuart McGill (back doctor), Bret Contreras, Harold Gibbons and Eric Cressey. Not everything they say/do will be relevant, but between them you can come up with a lot of information and understand what you are doing and why. And if you go the TRX route, then there are heaps of websites.
Finally, working on a computer creates a hunched thoracic (upper) spine. Surfing is actually a great way to prevent this, but its also important to keep the spine mobile. Sitting all day also causes glute weakness and tight hip flexors. It might take a few years to be noticeable, but it happens to everyone. So start early with glutes and hip flexor stretching.
Good luck - whether or not it helps your surfing I dont know, but I'm a firm believer that doing any exercise is worthwhile.