Beginner Holds for someone with lower back pain?

After years of weightlifting (and the joint and back pain that often came with it), I am trying to develop a new routine based on gymnastics moves and holds. 

Being an absolute beginner with limited mobility, I am starting with the most basic levels of the handstand, planche, front lever, and L-Sit progressions.

I am really enjoying it thus far - it's fun to do something so outside of my comfort zone - but am worried about one aspect of the routine.  The level of each of the above holds that I am currently able to do (frog stand, tuck front lever, etc.) require me to dramatically round my back.  I have had low-to-moderate lower back pain for the past two years (related to some bulging discs, particularly L5-S1, which itself was probably caused by weightlifting without proper mobility) and have spent the last two years avoiding rounding my back.

Should I completely avoid moves that I cannot do without rounding my back, meaning the the planche and front lever won't be possible for me to learn, and instead focus on things I can do with a relatively flat back (handstand, L-sit progression, etc.)?  Alternatively, might the core strength developed from planche/levers help me to eventually resolve the back pain?

Any advice is appreciated!

-Drew

Athletes with a history of injury and poor form ought to take a serious look at Foundation - it is not the absolute cure all, fix all, but it comes near.

You should avoid the planche and front lever for now, and use that time to instead focus on rehabilitation for your back. Improve your spinal strength and mobility until you can round your back without pain. The basic core work in Foundation is likely to help with this. You probably want to clear it with a doctor/PT first, though. 

Joshua Slocum said:

You should avoid the planche and front lever for now, and use that time to instead focus on rehabilitation for your back. Improve your spinal strength and mobility until you can round your back without pain. The basic core work in Foundation is likely to help with this. You probably want to clear it with a doctor/PT first, though. 

Thanks a lot for the advice, Josh.  Any specific moves/holds I should start with to improve my spinal strength and mobility before gaduating to planches and front levers?

DrewLen said:

Thanks a lot for the advice, Josh.  Any specific moves/holds I should start with to improve my spinal strength and mobility before gaduating to planches and front levers?

Here ya go http://www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf

Not sure how hollows will affect your spine tho, so get a second opinion before you start these.

Bipocni said:

Here ya go http://www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf

 

Not sure how hollows will affect your spine tho, so get a second opinion before you start these.

i love these wrist mobility exercises, i think you posting them was a sign. 

edit: where'd you get this B? 

KeilaniG said:

i love these wrist mobility exercises, i think you posting them was a sign. 

 

edit: where'd you get this B? 

I dunno, it's kit laughlin.  I've stumbled across it like, 3 times.  It got posted in another thread I was on recently, I'll try to track it down after work.

Bipocni said:

Here ya go http://www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf

 

Not sure how hollows will affect your spine tho, so get a second opinion before you start these.

I also have a sketchy lumbar spine but I find hollow position to be pain-free as long as I do it right. Only hyperextension or flexion under a load are annoying. OP's back injury may be different, but often hollow is ok.

Drew,

You need to get a hold of F1 and H1.  Those exercises you listed are far from the most basic exercises. 

On rounded back issues, you shouldn't be lifting at this stage with a rounded back, but you should be working with some exercises that round your back with minimal/no load to begin rehabilitation. avoiding rounding your back is just going to create more problems. The very first exercises in F1 and H1 should help with this anyways.  

Cheers,

Craig

Thanks so much for the responses/advice, everyone.

DrewLen said:

Thanks so much for the responses/advice, everyone.

we hope you get you achieve your ideal. we're all here for different reasons, a pain free movement practice and focus towards not developing injuries is +1 here on GB's list, that's what Coach has accomplished in making a safe bridge to cross for those of us who want to train like Olympic Athletes. 

so if it's the body of a champion you want, you'll become one, if you put in the work. 

have you also looked into Kit Laughlin's overcoming neck and back pain? 

KeilaniG said:

we hope you get you achieve your ideal. we're all here for different reasons, a pain free movement practice and focus towards not developing injuries is +1 here on GB's list, that's what Coach has accomplished in making a safe bridge to cross for those of us who want to train like Olympic Athletes. 

 

so if it's the body of a champion you want, you'll become one, if you put in the work. 

 

have you also looked into Kit Laughlin's overcoming neck and back pain? 

I had not heard of Kit Laughlin's book.  Do you recommend that one over the Gokhale Method?

Kit's work is quite literally the finest of its kind in the world and receives my highest recommendation.

Yours in Fitness,

Coach Sommer

Thanks Coach, sincerely.

The round back position is necessary for many activities, but (of course) is not generally recommended as a lifting position (there are some champions in the powerlifting world, though, who do use this).

For the OP, I recommend acquiring this range of movement carefully, and the basic GB core exercises are the safest I know. As Craig mentioned, there are easier versions of many of the basic positions shown in the 'bodyline' document that one poster referred to above.

I will be shooting and posting some relevant exercises for helping to round the spine safely in forthcoming YouTube posts, but not until I get home (mid November).

KeilaniG said:

i love these wrist mobility exercises, i think you posting them was a sign. 

 

edit: where'd you get this B? 

FINALLY found it when Kit Laughlin! posted in the thread.

https://www.gymnasticbodies.com/forum/topic/13295-supermans-lower-back-exercise-hurts-my-lower-back/?p=130707

Like I said, it was just some other post a forum member made, but check out the thread anyway, because Kit posted a great cue for arch holds.

Edit: Oh, and he posted in this one as well...