Fun Dumbbell Only Pull Workout Safe For Fusions & Disc Herniations
It’s hard to find a pull day or back workout that fits a sensitive low back.
You think you have dialed in all of your form issues and go to do the pull workout you have set out for the day, and WHAM, you’re stuck in another two-week-long flare-up.
What I want to do for you today is take you through one of my very own pull day workouts and show you exactly why I do what I do, the reason for the exercise choices, and how to modify them to fit you precisely.
Be sure to download the free workout log that I pre-filled with today’s exercise list, along with the same sets and reps you need for a successful workout!
How Do You Train The Back Safely With Low Back Pain?
One of the most critical elements of a back-friendly workout is the structure and order of exercises.
The first element is a good warm-up. We want to prime the body before we start loading it, and the simplest way to do this is to break a sweat. You don’t have to do it any particular way as long as what you’re doing does not worsen your pain.
For me, one of the best ways to start a workout off is by getting in a fast-paced walk around my neighborhood.
After that, I’ll jump into the next most crucial element: core training.
I’ll pick 2-3 core exercises that fit me well and do them before starting any pull day exercises I have for that day’s program.
Here are some Core Exercises that are safe for disc herniations, bulges, and anyone navigating core training post fusion.
Try These Back Friendly Dumbbell Exercises!
Let’s break down the exercises I do in today’s video one by one.
Core Exercises Safe For Lower Back Pain: Alternating Pressure Deadbugs
These are some of my favorite core exercises to do on your back.
It’s a low-stress core exercise and fits most sensitive low back situations. You can also modify the exercise to fit your current level of pain.
Check out the video for the full breakdown, along with downloading the workout log containing the exact sets and reps you should be doing!
Core Exercises Safe For Lower Back Pain: Side Plank With Leg Raise
The side plank with leg raises an excellent plank variation that not only hits the entire side of your body but also really hits the glutes when the leg is raised.
The key here is not to allow your body to shift or turn once the leg is raised. Also, be mindful of any sagging at the hips throughout the exercise.
Dumbbell Pull Day Exercise: Scoop Rows
This is a fun pull day exercise that helps teach you to engage the lats while rowing simultaneously.
Outside of a dumbbell, all you will need is a light resistance band you can attach to a wall, doorknob, or bedpost.
Watch the video for the full breakdown!
Dumbbell Pull Day Exercise: Renegade Rows
This is what I would consider a more advanced workout for someone with a disc herniation or fusion, so proceed with caution.
If I use this exercise in one of my back-friendly workouts, I will make sure I do it early in my program but after the core work has been done.
Keep the movement nice and slow, and don’t push the intensity too much.
Dumbbell Pull Day Exercise: Bench Supported Upright Rows
This is an easy modification you can do for the upright row. This exercise will bring in a bit more of the upper back and give you more control over what the weight is doing to the lower back, especially if your back tends to be sensitive to this exercise.
Give it a shot, and be sure to grab the workout log that goes along with this workout!
Dumbbell Pull Day Exercise: Bench Supported Pause Row
Very similar to the bench-supported row, the bench-supported pause rows are a great low back pain-friendly dumbbell exercise that you can do.
Start light and not overcompensate in the low back for added stability.
Don’t forget to watch the full video to see how I do these exercises and any modifications you may need to fit you best!
