Ab workout for disc fusion patients?

warrenlightyear
warrenlightyear Posts: 18 Member
edited November 2024 in Fitness and Exercise
I'm five months out of my third lower back fusion in 30 months. I'm doing pretty well with the cardio and eating. Would like to get some type of ab workout in but there are so many limitations from this surgery. No twisting. No bending even to 90 degrees. No using the handles on an elliptical. Even stretching my hamstring is awkward.

Anyone have any suggestions and/or experience they could share?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Your doctor or physical therapist is the best person for advice on this.

    Generally speaking, i would advise to follow a full-body strength program, not just abs. Ab exercises don't target ab fat, if that's what you're trying to do. :+1:
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    what did your doctor say? My 18 year old son is fully fused, though he was released after a year to do whatever activities he wants, He uses the TRX to exercise, its gentle and he gets a nice workout. the year after surgery he didn't do anything to jeopardize the fusion, so follow your doctors orders
  • warrenlightyear
    warrenlightyear Posts: 18 Member
    I am definitely following docgyms orders. They keep telling me you ease into it. @Cherimoose I'm not just looking for abs. I'm just already doing most upper body and mainly a bunch of treadmill for legs. Abs are there main thing that I haven't been able to solve for. @sonyacele they have given me the same message twice before only to have a problema month or two later.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    warrenlightyear wrote: »
    I am definitely following docgyms orders. They keep telling me you ease into it. @Cherimoose I'm not just looking for abs. I'm just already doing most upper body and mainly a bunch of treadmill for legs. Abs are there main thing that I haven't been able to solve for. @sonyacele they have given me the same message twice before only to have a problema month or two later.

    I'd suggest plank variations/progressions

    1. Floor plank-Lay flat on your face/belly(Think Superman pose) beginning with your toes, introduce tension into your muscles maintaining tension as you go until you are tense from head to toe. Pay special attention to glutes, and abs. Hold for 15-30 seconds then release the same way.
    2. High Plank-Same as above, but as the tension passes through your shoulders, begin to draw your arms under your shoulder blades and finish in a "pushup position" Hold 15-30 seconds to begin.. but no more than 120. -Lower to floor and release tension as before.
    3. Low plank-Same as above, but after a brief pause at the top, lower to 90 degrees arm bend for 5-10 seconds before reversing up, and relaxing down and out. This one can be held for up to 30 seconds if desired.

    Don't try the low plank until you can hold the high for 45 seconds or so. IF you don't have a timer or someone time for you, use breaths/heartbeats... 1 natural(not exaggerated) slow breath(in/out) is about 5 seconds.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    warrenlightyear wrote: »
    I'm just already doing most upper body and mainly a bunch of treadmill for legs.

    I don't think most trainers would consider the treadmill strength training.
    Self-designed programs usually end up imbalanced, so you're best off following a complete program designed by a pro. The ideal is to work with a trainer with a degree in physical therapy or kinesiology, who can customize a program for your abilities. If you must follow a cookie-cutter program, go with New Rules of Lifting for Life. :+1:
  • Azdak
    Azdak Posts: 8,281 Member
    edited September 2017
    warrenlightyear wrote: »
    I am definitely following docgyms orders. They keep telling me you ease into it. @Cherimoose I'm not just looking for abs. I'm just already doing most upper body and mainly a bunch of treadmill for legs. Abs are there main thing that I haven't been able to solve for. @sonyacele they have given me the same message twice before only to have a problema month or two later.

    Just to be clear, you don't really need to work "abs" per se. Overall core work will take care of that area.

    Hopefully not restating things you have already heard from your doctors, but you need to start with movements that will both protect and stabilize the spine.

    Step ups are a good choice for legs, as are sit to stands off a bench and controlled squats with a stability ball between your back and a wall.

    I would do pallof presses for your "abs". And the classic "bird dog". Some of the plank variations described above can be helpful, I would just be very careful of form. The same with doing modified (or regular) pushups. These can be helpful, but only if you are able to maintain solid plank form--no sagging or humping.

    For someone who still cannot twist or bend 90 degrees, I don't think a program like NROL would be an appropriate starting point.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    The book I'm using suggests dead bugs as a good exercise for people with low-back issues. However, as others have suggested, check with your doctor first.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Azdak wrote: »
    warrenlightyear wrote: »
    I am definitely following docgyms orders. They keep telling me you ease into it. @Cherimoose I'm not just looking for abs. I'm just already doing most upper body and mainly a bunch of treadmill for legs. Abs are there main thing that I haven't been able to solve for. @sonyacele they have given me the same message twice before only to have a problema month or two later.

    Just to be clear, you don't really need to work "abs" per se. Overall core work will take care of that area.

    Hopefully not restating things you have already heard from your doctors, but you need to start with movements that will both protect and stabilize the spine.

    Step ups are a good choice for legs, as are sit to stands off a bench and controlled squats with a stability ball between your back and a wall.

    I would do pallof presses for your "abs". And the classic "bird dog". Some of the plank variations described above can be helpful, I would just be very careful of form. The same with doing modified (or regular) pushups. These can be helpful, but only if you are able to maintain solid plank form--no sagging or humping.

    For someone who still cannot twist or bend 90 degrees, I don't think a program like NROL would be an appropriate starting point.

    Thank you. I did not emphasize that enough. And it can't be overemphasized... Sloppy plank form will do much more harm than good.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    warrenlightyear wrote: »
    I am definitely following docgyms orders. They keep telling me you ease into it. @Cherimoose I'm not just looking for abs. I'm just already doing most upper body and mainly a bunch of treadmill for legs. Abs are there main thing that I haven't been able to solve for. @sonyacele they have given me the same message twice before only to have a problema month or two later.

    what is the message they give you and what are the problems that happen? Why can't you bend or twist, is that dr orders, or physical limitations from the fusion? my son was released to bend and twist after about 6 months, but physically he can't bend , he works on body weight squats because that's the only way he can reach the ground. I tell him to make sure his abs are always activated (tight core) when he squats, never sloppy squat.
  • fittocycle
    fittocycle Posts: 827 Member
    Check with your doctor to see if heel slides are ok. I did PT for my back (and worked to strengthen my core) and heel slides really made a difference! Very gentle on the back but effective too
  • warrenlightyear
    warrenlightyear Posts: 18 Member
    Thanks for all of the input. I'll share a little more detail which might explain why this is different. I've had three fusions in a 28 month period. First procedure was L4-L5-S1. Second (fourteen months later) was L3-L4. At this time it was determined that I was fully fused at L5-S1. This was confirmed through scans as well as visual inspection during the procedure. Therefore, they didn't extend the new rods down past L5. One year later, they gave me an all clear. One month after that I was back getting scanned again. I somehow broke the fusion at L5-S1. The hardest part for me in this is that I have no pain post surgery with all three procedures. Which makes me more confident than I probably should be. So I'm trying to make sure that I'm keeping everything in check to prevent further injury. At the same time, I have to decrease the weight as it helped cause the original problem. Also need to work on core strength in general. I appreciate all the thoughts. I am absolutely discussing everything with my surgeon before I make any changes in routine, but he hasn't been able to help me come up with a plan rather poke holes in them. Which is fine.

    As far as treadmill being strength, I know that it isn't a strength trainer. I do some leg extensions and curls, but squats, which were always my favorite, are off limits according to the surgeon. Honestly, my legs have never had any issue with strength. It's everything else.

    Again, thank you everyone for the input.
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