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6/14/2025, 3:30:34 AM
>>76258801
I start with several sets of planks and side planks with leg raises, and one-legged bridges on a mat. Then lots of lunges with dumbbells, hip abductor machine. Important to do it all stably and avoid forceful hip tilts/rotations. I can only do light squats since losing control is too dangerous. So nothing super heavy for the lower back, but I try to hit glutes, hip abductors harder. Turns out they really matter for stabilizing the lower back. Upper body I'll usually do squats and pull-ups, maybe chest presses.
My injury is an L5-S1 disc herniation. Happened 2.5 years ago. Felt like this first true encounter with aging and frailty. Can be excruciating, but it's worse to stop exercising, moving.
I start with several sets of planks and side planks with leg raises, and one-legged bridges on a mat. Then lots of lunges with dumbbells, hip abductor machine. Important to do it all stably and avoid forceful hip tilts/rotations. I can only do light squats since losing control is too dangerous. So nothing super heavy for the lower back, but I try to hit glutes, hip abductors harder. Turns out they really matter for stabilizing the lower back. Upper body I'll usually do squats and pull-ups, maybe chest presses.
My injury is an L5-S1 disc herniation. Happened 2.5 years ago. Felt like this first true encounter with aging and frailty. Can be excruciating, but it's worse to stop exercising, moving.
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