L4/L5 disc detoriation problem – Returning to training help – UK …

Hi there, I am after some advice regarding my current position and hope this is the right place to get it.

I have trained on/off since I was 16, I am now 29 and have herniated discs in my lower back several times, usually as a result of poor form or lifting weight beyond my capability, as well as lifting much too heavy incorrectly, as a youth whilst on steroids.

I stopped training 3-4 years ago and became quite slothenly, with the only physical activity being done at work, loading 4/5 3.5t vans every night with an average of 1-1,500kgs worth of food goods for the catering industry. Over the 2 years I did this my back got progressively worse til I had 2 separate episodes where I collapsed lifting a relatively light weight as my lower back on the upwards phase of the lift appeared to “go”.

After changing job roles I am doing much less lifting and attempting to get back into training once more. Doing a combination of interval training type cardio work and circuits as well as some core work I have gone from 18st 10lbs to 16st 7lbs in 9 weeks and am enjoying the challenge of dropping weight and getting healthy.

The problem I am facing is that even now my lower back is very sore and very immobile. I am unable for instance to comfortably lift from a standing down to squat position a barbell with only 20/30kg total weight on, yet when I have it up, have no problem curling, upright rowing, pressing etc.. the weight. The problem is that when I even slightly go down towards the bar my back feels both unstable and weak, like an episode of severe pain is likely to occur again.

Basically what I am after is some method of training whereby I will be able to develope some shape and increase my musclar appearance over time, without doing anything to aggravate my back further as no matter what I do to build my core it does not feel the same as it used to do.

My own idea is to keep the cardio work and start a 3/4 day split using primarily machine based resistance exercises and completely removing any form of free weight. Is this the best method?

Thanks for any advice and if anyone needs more information please feel free to ask as I am struggling to find good material on this sort of problem as I can’t stress enough just how weak/unstable my lower back feels.

As an aside I am back at the surgeon in april for a discography to determine whether the disc is indeed the source of my pain and if this is proven to be the case he wants to replace L4/L5 in my back which I am very much against at this stage.