Starting exercise after spinal fusion back surgery

mmcguire876

Back story: I have had a back injury at my L5-S1 vertebrae for quite some time (pain for past 11 years) which has gotten progressively worse as time went on. I was in excellent shape (the best shape of my life 2 years ago) but had to back off the time and intensity about 1 1/2 years ago due to increased pain and time constraints. This past February I began getting leg tingliness which progressed to severe leg numbness. The past couple months my exercise was very limited due to this leg pain/numbness and back pain, and really couldn't do anything at all the few weeks leading up to my spinal fusion surgery on June 2.

I have been walking a lot (during my 4 weeks off work I was taking 3-4 daily walks, about 1.5-2 hours a day, 3.5-5.5 miles per day) but a little bit less now that I am back at work (usually one long walk in the evening, 45-60 minutes in the evening and walking the stairs at work periodically). Right now I have a 10 pound weight limit on lifting any free weight type thing (about the weight of a gallon of milk). At the 4 week check up the doctor gave me the OK to start doing more working out but I am still strictly prohibited from doing any twisting at all. I obviously can't/don't want to run at this point but I enjoy doing the stair machine at the gym, and I can't do the elliptical since the body tends to naturally twist slightly.
Any recommendations for weight lifting (dr. recommended starting with lighter weights than I think I can handle and doing more reps, and building up over the next couple of months) and other cardio/exercise that doesn't involve twisting?

random_user75

I know you mentioned your doctor, but are you doing physical therapy? A physical therapist might be your best bet for getting recommendations for activities suited to your current situation.

mmcguire876

I actually didn't need/require physical therapy. Since I am young, non-smoker and in good health going into surgery, the doctor advised the best therapy and rehabilitation would be to just move (i.e. lots of walking initially and getting up and moving around - in other words, not to use surgery recovery as an excuse to be a couch potato).

trail_rnr

I was a super fit non smoker when I had my spinal fusion (L4-L5-S1) and I can tell you that aside from the walking, the intensive PT that I did following surgery was what enabled me to return to more intensive activities quickly.

Don't sell it short. I was as or more ripped from doing 6 months of intense body weight exercises after the surgery than before. It really changed my mind about what "resistance training" is.

Check out some of the body weight gurus out there--Al and Danny Kavadlo, Dominic Lecasse. Badass.

mmcguire876

Awesome, I will definitely check it out! Thanks for the tip!