back injury/surgery and fitness

anonymousKel

I'm 16 mths post back surgery and still struggling. I used to be super fit....probs why I injured myself!

Looking for some tips or programmes that can incorporate some lifting work. Currently I do 15k steps a day most days and a little arm weights. Dips and squats with no weights. But frightened to do core work. I need core as this will strengthen my back.

Been back to docs and all I got was an info sheet on exercises I am already incorporating in to my day and naproxen tablets. referred me back to physio.

Considering finding a trainer but don't know where to start vetting their experience.

Any tips out there would be very much appreciated.

thanks in advance

Azdak

"Core" work too often focuses on flexion moves like crunches or twists, which are not only limited, but probably not indicated for your situation.

It is likely best to focus on glute strength and spinal stability now.

Push up--full body, change incline if necessary
Modified single leg squat and reach-reach w/both arms toward a step or chair 12-24 inches high rather than touch the ground
Lat pull down
Bird dog
Dead bug-or weighted dead big
Biceps curl/shoulder press combo
Side steps with bands, monster walks
Glute bridges

Just some examples.

anonymousKel

much appreciated x

Cherimoose

anonymousKel wrote: »

Considering finding a trainer but don't know where to start vetting their experience.

That's probably the best idea, rather than following cookie-cutter advice. If your physio or doctor can't recommend a trainer, look for one with a degree in physiotherapy or kinesiology. That might take a lot of looking.

earlnabby

anonymousKel wrote: »

I'm 16 mths post back surgery and still struggling. I used to be super fit....probs why I injured myself!

Looking for some tips or programmes that can incorporate some lifting work. Currently I do 15k steps a day most days and a little arm weights. Dips and squats with no weights. But frightened to do core work. I need core as this will strengthen my back.

Been back to docs and all I got was an info sheet on exercises I am already incorporating in to my day and naproxen tablets. referred me back to physio.

Considering finding a trainer but don't know where to start vetting their experience.

Any tips out there would be very much appreciated.

thanks in advance

What got me back into being fit after a back injury was a water aerobics class. Cardio, core strengthening, stretching, and arm and leg strengthening. Helped the back tremendously and also increased flexibility. Laid the foundation for other types of workouts.

CipherZero

Look for a Starting Strength coach in your area. There's one in London that, while a bit of a hike, will be well worth your time as this is exactly what they're trained to do - get people strong safely.