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    Registered User Michiru's Avatar
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    Age: 30
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    Routine change *Back injury"

    Hello,

    Looking for a routine change up that will not put pressure on back but will still hit the same areas needed. Glutes and legs.


    Injury:
    L1-2: Minimal symmetric disc bulge and mild facet arthropathy without spinal canal or neural foraminal narrowing.

    L2-3: Minimal symmetric disc bulge and mild facet arthropathy without spinal canal, lateral recess or neural foraminal narrowing.

    L3-4: Mild symmetric disc bulge and mild facet arthropathy resulting in mild spinal canal narrowing and mild narrowing of the bilateral lateral recesses with disc contact on the bilateral transiting L4 nerve roots within the subarticular zones. Minimal bilateral neural foraminal narrowing.

    L4-5: Moderate asymmetric, left greater than right, disc bulge with superimposed central annular fissure and moderate facet arthropathy resulting in moderate to severe spinal canal narrowing as well as mild narrowing of the bilateral lateral recesses with disc contact on the bilateral transiting L5 nerve roots within the subarticular zones. Mild bilateral neural foraminal narrowing.

    L5-S1: Mild symmetric disc bulge with superimposed central annular fissure and moderate facet arthropathy resulting in moderate bilateral neural foraminal narrowing. No significant spinal canal or lateral recess narrowing.

    Conus Medullaris & Cauda Equina: Normal morphology and signal intensity with the conus terminating at the superior L2 endplate level.

    Paraspinal Muscles: Minimal bilateral symmetric paraspinal muscle atrophy.

    Imaged Abdominal & Pelvic Soft Tissues: No gross abnormality within the inherent limitations of this examination. Retroaortic left renal vein, normal variant.

    IMPRESSION: 1. Mild to moderate degenerative disc disease and facet arthropathy involving the inferior lumbar spine. Combined with a congenitally narrow lumbar spinal canal due to short pedicles, these degenerative changes result in multilevel bilateral neural foraminal narrowing which is most pronounced, moderate, bilaterally at the L5-S1 level as well as moderate to severe spinal canal narrowing at the L4-5 level.

    2. Superior L4 Schmorl's node as well as annular fissures involving the L4-5 and L5-S1 discs which can be a source of pain.


    I have had nerve ablation to combat sever pain and can do almost normal again. I have started lifting for the first time in 2 years and have already made many gains back to where I was in about 4.5 months. My posture is better and have less pain over all. However Legs still get to me I feel compression, crunching, and pain while trying to do my normal routine.


    Monday Routine:
    lower back, hamstings and calves
    E1- 1/2 Deadlifts
    E2- t-bar row
    E3- good mornings
    E4- laying hamstrings
    E5- front loaded leg press
    E6- stiff-legged deadlift
    E7- seated leg curl/ standing leg curl
    E8- standing calf raises
    E9- seated calf raise
    E10- donkey calf raise
    E11- Rotary calf raise

    Thursday Routine:
    E1- squats(smitth machine)
    E2- leg press
    E3- Lunges(step back on smith machine)
    E4- step ups
    E5- seated leg extentions
    E6- standing calf raises
    E7- seated calf raise
    E8- donkey calf raise
    E9- Rotary calf raise

    Above is my Monday and Thurday routine. Deadlfts I just dont do anymore, squats I grit though it(max i got to was 150lbs).
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