Question
Hello. I was wondering what your thoughts would be about weight training in relation to lower back injuries? I was diagnosed with 2 bulging discs in my lower back in October of 2009. Neurosurgeon said in no way did I need surgery but lifestyle changes were in order. I get monthly adjustments (more if needed) from my DO and just in general I am a lot more careful in what I do with my back. Knock on wood I havent had any more trouble, other than the occasional numbness in my big toe, which usually goes away with rest. I stretch frequently throughout the day as well as ice my lower back if Ive had a strenuous day. The thing is I enjoy weight training and am relunctant to give it up. My perspective toward training has of course evolved as I have gotton older;(Im 37) Im not looking to set any world records anymore. I use lighter weights and avoid exercises that place stress on my lower back and basically try to stay very attentive to what my body is saying and train accordingly. Is lifting weights really so terrible? I mention it to people and am usually met with stern warnings and looks of disbelief. But I feel like I know my body better than anybody. At any rate, your thoughts would be much appreciated. Im not looking for validation, just an unbiased opinion. Thanks again.

Answer
Gary,

Just stay away from squats.  Try instead going to split squats.   This will take some pressure off your back;  Also, the research is pretty clear that loaded lumbar flexion will put force on your discs, therefore, ab' crunches are not good to do.   You can do lots of other things for your ab's without doing crunches, e.g. side planks, standing cable swings or diagonal chops that involve twisting your toros AND hips (like a slow motion baseball bat swing motion), etc.   Otherwise, lifting weights is a great way to exercise your body at any age.  

'Hope this was helpful.

Dr. G
www.drgillman.com