Exercises after back surgery advice.

Chieflrg wrote: »

nikolabird1978 wrote: »

Hi,
I have had two lots of back surgery in the last 10 months. It was to fix a ruptured disc (same one both surgeries) between my L5/S1 vertebrae.
I used to run and do strength training pre back problems but have now been told to avoid running, free weights and anything HIIT. These forms of exercise were my favourite. Especially running. I've pretty much lost all my fitness and struggle doing 5 mins on a maxi Climber but am determined to get fit again. I'm just very mindful of my back as if my disc goes again it's more surgery and I don't want that. I've been doing stretches to try help keep my hamstrings and quads loose as they are very tight. I'm doing seated dumbbell exercises as my arms have gotten very chunky but I'm hoping they will slim down now that I'm keeping an eye on my calorie intake.
Any one else who's been in the same boat please get in touch or any suggestions on exercises will be greatfully received.

I would ask your doctor and/or surgeon at the very least why they prefer you not to use free weights along with any citations they use to advise that.

It may or may not open the door to your question since they know exactly what yoyr dealing with.

Of course there are ways to resistance train other than free weights, but without knowing your situation or more specific limits I'm not comfortable suggesting "what do".

chocolate_owl wrote: »

Hey! I feel you so much. I used to run and lift - I was training for a 10K and had finally gotten my big girl plates on my deadlift when my DDD progressed to the point that I had to give it up. I had back surgery in December - artificial disc replacement at L4/L5 and fusion at L5/S1. The ADR is more or less protecting my spine now, but I have to wait for the fusion to fully heal (estimated 6 months) before I can consider doing anything high impact.

My PT is a sports PT - he's worked with a Mr. Olympia, a bunch of pro athletes, Chuck Norris, etc. - and the spine doctors call him the back whisperer, so he's legit. In broad strokes, I've been given three major rules: 1) absolutely no loading my spine (there should never be a barbell across my back), 2) no twisting, (a lot of popular ab work like cross-body crunches are out), and 3) no high impact. This is my current workout based on what we've felt is safe for me to do:

Day 1: PT + Cardio
-Exercise ball deadbug, 1x15
-Exercise ball glute bridges w/ sports cord, 3x12
-Glute bridges + adduction, w/ band, 2x10
-Bird dogs w/ band, 2x10
-Front planks, 2 minutes total
-Side planks, 2 minutes total each side
-30 minutes elliptical
-Stretches

Day 2: Full-Body Lifting
-Chest press, machine, 3x12
-Seated row, cable machine, 3x12
-Tricep extension, machine, 3x12
-Bicep curl, machine, 3x12
-Lat pulldown, cable machine, 3x12
-Very light dumbbell squats (currently holding 10s), 3x12 (Note: body weight split squats would be a good alternative if you can't carry weight)
-Body weight walking lunges, 3x12 (standing reverse lunges are a good alternative if you don't have the stability do walking lunges)
-Exercise ball hamstring curls, 3x12
-Exercise ball back extensions to neutral, no weight, 3x12
-Modified crunches w/ 10 second holds, 2x10
-Stretches

My PT prefers to keep me on the machines for upper body right now so I'm not lugging plates and dumbbells around, loading up barbells, etc. He also doesn't want me carrying any load above my surgery site, so even little things like dumbbell tricep extensions are out.

Longer-term, I'll be able to do more with free weights, and I'll check in with my PT once a month for clearance on those activities. Conventional deadlifts are permanently off the table, though we've discussed single-leg deadlifts or hex-bar deadlifts down the road. I will be allowed to run after the 6-month mark, but not on pavement.

Please please please keep in mind that this is what my doctor and PT have said is ok FOR ME - you seem to have had a rougher go of it than me, so you probably need to be even more conservative. If you can find either a physical therapist or a personal trainer with a physical therapy background to help you build a plan, it would be a really good idea.

fittocycle wrote: »

Can you ask your surgeon if it's okay to ride a bike or spin bike? Biking would be a great way to get in your cardio. I've heard several runners say that spin classes are a great alternative to running when injured.

Also, has your surgeon okayed you for yoga or Pilates? Pilates would strengthen your core and help prevent further injuries. Yoga is fantastic for keeping your muscles limber and a great stress reliever too!