FEEDBACK NEEDED -Heavy Lifting after back surgery

vjohn04

Hi All-

I've been contemplating Stronglifts, but had some questions about folks that have had surgery on their lower backs.

10 years ago I had a double discectomy double laminectomy L4 L5 --- that was the result of aggravating an old soccer injury by doing some lighter (what I would have considered light) warm up squat sets. Prior to my injury, I lifted HEAVY, often, and competitively.

After my injury, I basically did nothing until this past September (10 years of sitting on my tush)- as my neurosurgeon scared the bejeezus out of me about what I couldn't do for fitness for the remainder of my life.

I've been conditioning my body with lighter weight higher reps, and was contemplating going back into HEAVY lifting. I wanted to see what others who may have had similar surgeries have done.

Thanks in advance!

vjohn04

*cricket chirps*

LorinaLynn

I don't have any advice beyond "check with a sports doctor," but I'm incredibly jealous that THAT'S the body of someone who sat on her *kitten* for 10 years up until three months ago!

MoreBean13

I don't have any advice beyond "check with a sports doctor," but I'm incredibly jealous that THAT'S the body of someone who sat on her *kitten* for 10 years up until three months ago!

FOR REAL. You look fantastic! Sorry I don't have anything productive to add. :indifferent:

vjohn04

:blushing: :blushing: :blushing: :blushing: :blushing: :blushing: Thank you two so much

funkycamper

I don't have any advice beyond "check with a sports doctor," but I'm incredibly jealous that THAT'S the body of someone who sat on her *kitten* for 10 years up until three months ago!

Ditto on both comments!

I had a back injury in '06, no surgery, but a long road to healing. So here's what I did but I'm not a doctor and I think you should check my advise with someone who knows better. I did it in conjunction with recommendations from my chiropractor. Anyway: I started back exercising in Aug. '11 and just modified exercises, as needed, to protect my lower-back. As my back has become stronger, I am able to do more exercises of many kinds including lifting heavier. But I'm building myself up gradually and am conscious of protecting my lower back with each movement. There are times when the rest of my body can do a higher weight but I can tell that my back doesn't like it so I have to back off (no pun intended). For example, I might be able to do a heavier weight one, two, three, whatever reps but then I start feeling a tug in my lower back that tells me I'm stressing it too much so I'll stop at that many reps even if the rest of my body is saying "hey, bring it on." I'll then take 5# off and see if I can do another rep or two at that weight. Sometimes that's all it takes to successfully complete the set. Sometimes I'll notice that bad tug even at the lower weight so then I'll drop the weight again and try again. And so it goes.

I have more than doubled all the weights I'm lifting by doing this but, sometimes, I do have to slow down the increase in weight for awhile and maintain at that weight before my back catches up with the rest of my body. When this happens, I usually can increase the number of sets I do so at least I feel like I'm making some progress.

The absolute last thing I want to do is hurt my back again so I'm taking this very carefully. And my back issue may be responding to lifting different than yours. Especially since you did have surgery and I didn't.

Don't know if this helps or not. Best wishes!

Oh, edited to add: Just remembered you were contemplating Strong Lifts. I am mainly using machines instead of free weights because my back doesn't do well with most free weight exercises yet. I am doing various bodyweight exercises in an attempt to strengthen more of my stabilizer muscles because they are still too weak for me to do free weights with success yet. I'm going to give free weights a try after the holidays to see if I'm there yet.

jofjltncb6

I don't have any advice beyond "check with a sports doctor," but I'm incredibly jealous that THAT'S the body of someone who sat on her *kitten* for 10 years up until three months ago!

I have to admit, I had this same thought.

But seriously, I think the reluctance for people to try to answer your question on this is because you have a fairly unique situation...and further, even if a dozen of us had had the identical surgery, the prognosis for each would be different. I would confer with a sports doc/PT and listen to them.

If you decide to ignore this advice and just start lifting anyhow, then at least listen to this advice: start ridiculously light and very carefully build from there...(which is essentially the same advice I'd give someone who hadn't had back surgery).


(ETA: And it's refreshing to see that you're working with 1900 daily calories too.)

momxs2

Hi!! I am 5'7" and had a dissectomy / back surgery on L5-S1 in Sept 2008. I "used" to "love" running and my neurosurgeon put the fear in my that I could never do that again either, along with being super careful of lifting etc... So since this time I've been cautious when exercising and "fearful" of reinjuring myself.

I will send you an "add me" message...

Would love to help you on your journey, as I think you can help me too!

vjohn04

Thanks to all for the feedback so far :flowerforyou: Of course I was thinking I will definitely need to talk to the Dr. when I have my next appointment in January, but I've always felt that Drs are over-cautious (not necessarily a bad thing)..... at least my neurosurgeon was.

I was just curious if anyone else was in or had a similar situation, and how they handled it.... I sillily must have thought what I went through was more common than I suppose it really is. :ohwell: :sad:

vjohn04

Hi!! I am 5'7" and had a dissectomy / back surgery on L5-S1 in Sept 2008. I "used" to "love" running and my neurosurgeon put the fear in my that I could never do that again either, along with being super careful of lifting etc... So since this time I've been cautious when exercising and "fearful" of reinjuring myself.

I will send you an "add me" message...

Would love to help you on your journey, as I think you can help me too!

YES!!! My dr. told me if I wanted to exercise, I could swim, walk, or bike. BLEH! No running, he said.... too high impact.

I'm running a few miles per day now, usually. :bigsmile:

momxs2

Yes, I try to run as well, but I won't over do it, I stop the second I feel a tweak...

I do agree with you, the neuro's will tell you to lay low and nothing strenuous etc... I do a lot of speed walking, love spinning and take some cardio/weight classes at the gym and that seems to work for me.

I do understand your fear of "reinjury"...

Rubyayn

I have multiple herniations and was told I needed a double fusion when I was 18 (almost 30 now) and I lift. I have not yet had the surgery. I am with everyone else with the recommendation that you speak with a doc, but wanted to share what I found since it is working pretty well for me. I do a three day split routine I found on the link below. If you look you will see a few routines designed for those with back issues. I lift mostly with free weights and like the routines I found here since they do seem to protect the back more.

http://www.thepumpingstation.com/3DayRoutines.html

I also could not recommend yoga enough. I firmly believe it has kept me out of the operating room and has helped several people I know that have had back surgery. I would of course go to a studio and speak with an instructor about your issues. There are several poses I cannot do, but the hip, back and leg stretches are daily for me or I will be in pain.

I also have to second the comments that you look AMAZING and I LOVE that you actually eat.

arccx

I certainly will go with checking with your doctor. However, I also would agree with the person who suggested yoga. A friend of my blew out the L4 disc (and I mean totally extruded). She was gardening and her back hurt (but did she listen to her body? No.Kept on going) then later that night, lifted something very light but twisting and boom! They told her she definitely needed surgery but she said she would try PT (and yoga) and that worked after about 3 weeks being in bed and slowly getting back to things.

I have a fused neck C2-T2 and there is no squatting for me... or runnning. And my lower back is the same mess that the cervical spine is. Yuck. However, I know my limitations and I move slowly. It is hard not to be aggressive if you once have been active but that is the key---

Listen to your own body and do not push your luck. A strong back will only help your condition so treat it with respect. Stop when you feel that twinge the first time. Don't do dumb things when you are tired. Ice often. Rest appropriately. Yoga. Try not to be super competitive with yourself or with others. Strength can only help you stay out of the O.R. but you gotta let your body set the pace-not your mind.

Derpes

Hi All-

I've been contemplating Stronglifts, but had some questions about folks that have had surgery on their lower backs.

10 years ago I had a double discectomy double laminectomy L4 L5 --- that was the result of aggravating an old soccer injury by doing some lighter (what I would have considered light) warm up squat sets. Prior to my injury, I lifted HEAVY, often, and competitively.

After my injury, I basically did nothing until this past September (10 years of sitting on my tush)- as my neurosurgeon scared the bejeezus out of me about what I couldn't do for fitness for the remainder of my life.

I've been conditioning my body with lighter weight higher reps, and was contemplating going back into HEAVY lifting. I wanted to see what others who may have had similar surgeries have done.

Thanks in advance!

I had surgery (L5) in 2004. The surgeon cleared me for all activity about one month post op.

It would not hurt to get a second or even third opinion from a different neurologist or neurosurgeon.

Gurlyknockout

I was thinking this same thing. I am no where as close as you are in attempting this. I just had my surgery in 2011, then a car accident. So I am slowly trying to get my weight under, strength train my arms, legs, then core. Then maybe in 1-2yrs I might try this depending on where I feel my body is. I have had crappy luck listening to nero Dr, they did their job, and they are done until you need them again. I listen to my Chiro, he cares about me and has gotten to know my body as well as I do. He sees no limitations for me for the future its just working my way up to that point. He also strongly suggested I invest in a foam roller and a Teeter (inversion table), yes even after surgery. The Teeter is great for days I have over worked myself. I only do 5mins and I have a leather strap to prevent me from going fully upside down. I did a small degree and worked my way further until I found the angle that does the best for me.

You have to listen your body. You know what you can and can't do. Take baby steps, get adjusted often and get some tools at home to help keep your back healthy (foam roller and Teeter http://www.teeter-inversion.com ).

vjohn04

Thank you ALL for your feedback!!! Your responses confirmed things I knew I (like actually scheduling the Dr. appt), and things I knew I should be doing (like more yoga)!

:flowerforyou: :happy: :flowerforyou: :happy:

ishtar13

you may want to check out "New rules of lifting for life" by the authors of NROL and NROLFW.

cosgrove wrote it when he realized that due to agree, injury and/or illness he couldn't do the programs he had designed in the past anymore.