recent back surgery, need motivation

I haven't had the surgery, but I have problems with the same disc, plus two above it. And I'm finding that exercise is essential to making the back strong again, and to losing weight. So if you need motivation, let's friend each other!

Iv'e had my L4 &L5 fused.... best thing you can do for it at this point is the walking and swimming. Later on... strength training ,but go at it slow. I can be done. Everytime I tried to lift after my surgery i threw my back out ,but this time...I really went slow and have had no problem. Strongest my back has ever been. Good Luck

Things I've found useful:

Walking with walking poles. It allows you to put some weight on your arms, sparing your lower back. They also provide good support when you can't have access to a hand rail. You can find good telescoping poles that are under $25. I got mine on sale for $12.

Aquafitness: very carefull at first, doing only those exercise you know you can, avoiding twisting. The water gives you good support, but go slow, use discretion and gradually your strenght will build up. As an alternative, seeing that your surgery is so new, you might find an exercise physiologist who does pool work with people recovering from injuries. They pick up where physio left off.

Swimming. I am having problems in this area, but find that the back crawl doesn't have that torque in it that the front crawl has. Even the breast stroke puts stress on my lower back. So I am training to do the crawl on my side as recommended by a MFP friend, who also recommends using a snorkle so to avoid that twisting motion when you turn to get a breath. I swim a little under 90 minutes twice per week.

Yang style Tai Chi. Shop for your instructor and try out a sample class. I shopped my instructor for over a year. Tai Chi is complex, and not something that you learn from a video. You need to find a master. Again, go slow, and don't do every exercise, especially anything that means bending at first. Modify what you do so that it is within your range. Tai Chi is slow, and develops your balance, and it burns a huge number of calories. If you don't know Tai Chi, see this: http://www.youtube.com/watch?v=KDdlw4-sRWY&feature=related

I had a fusion of my L5-S1 a few years back, was in a full body brace for about 3 months afterward. As a result of this injury, I have gained weight and lost all of my muscle. I'm in the process of recovery and know from my past experience that the key is sloooooow . . . . baby steps. My mistake has been trying to work out like I did pre-back issues and would always end up inflaming it to the point of having to stop entirely for a while. I'm walking and practicing yoga now. It requires patience, which I have few of, so keep your chin up and don't try to hurry it!!!

I friend requested you and told you my story I could use a friend who has dealt with what I am dealing with now! I hope I can be help and motivation for you as I know my doctors would yell at me for everything I do. I do not listen to them at all Ok maybe a little .

Hi! I'm 29 also...I had a disectomy and later a 2 level spinal fusion at L4/L5 and L5/S1....that was almost 2 years ago...and about a year ago I had a spinal cord stimulator implanted. It is a slow process..but it does get better. I think everyone on here is right...lots of walking...recumbant bike is good...and I did do some aquatherapy that helped...especially with some of the nerve damage I have in my legs. The other thing that helped while I was in PT was that they showed me some core exercises that didn't put a stress on my back...which also really helped. I know it can be frustrating...especially when you get the " you're so young" attitude from folks...at least for me anyways, almost made me feel guilty that I was having problems with my back when people kind of expect you to be a healthy person when your younger( I know yours was from injury). You WILL be able to do what you want to do if you set your mind to it...I had several doctors tell me I shouldn't have any more kiddos...I just had baby #2 about 7 weeks ago and my back was fine the whole time(Praise God!)...now I just gotta get all this baby blubber off! Feel free to add me if you want...even if you just need someone to gripe to..sometimes that's that best therapy of all!

Good luck to you! Keep it up :-)

The suggestion(s) re: pool therapy are great... you can take weight off your back and still get an effective workout. And there are lots of things you can do in the pool besides swim... starting with walking. You can even mix up the walking by going forward, backward, left, right. Google is a great source for other exercises... just do what doesn't cause you too much pain.

With back pain, you usually have to more despite the pain, but don't overdo it... and take it slowly if you try the pool... often times you'll feel great while in the pool but you don't realize how sore you're going be afterward.

Make sure your incision is well healed before you get in the pool though! Check with your PT too... they should have some good ideas.

Good luck with your recovery and with nursing school!
Jen

I am a PT with L5-S1 Disc failure...completely extruded. I too was depressed, life was different afterwards. Here is what worked for me, the stationary bike. I lowered the seat so I could keep a neutral spine, and and worked on getting my heart rate for sustained period of time. My goal was to release endorphins through cardiovascular exercise without stress to L5-S1. Walking causes compression at L5-S1. Walking is dificult to increase heart rate for the endorphin release and there is a rotation component that can stress the the damaged disc. It can be complicated, because at some point introducing rotation and compression to the area is beneficial but not right away.

So here was my goal....endorphin release is key so you have to get heart rate elevated, make sure your doctor says it is ok to exercise. Endorphin release will change attitude and control pain. Now you are on track to lose some weight. Next find a personal trainer that will work on core strengthening focusing on the glutes and correct posture. When performing gluteal exercises, the range of motion needs to be very limited at first. No crunches, standing exercises are best while keeping stomach tight. Then start a walking program on a soft surface like a trail to reduce compression. A good massage therapist is a good tool to have also, but only in side lying position, not on your stomach. The massage should focus on both legs, not the back. I do not like pool exercise for the low back, at least early in your rehab. Combine all this with calorie counter and hopefully you will have fun and find success. GOOD LUCK

Long term goal, plan cool hike somewhere in the mountains etc...GOOD LUCK

http://www.myfitnesspal.com/forums/show/1313-back-pain-weight-gain

Support group for those of us with bad backs. Mine isn't surgery level yet, but it will be eventually if it follows the family pattern. It helps to know other people have gone through and even come out the other side with a good quality of life.

I am fused from T3-L4. I also have a bulging disc at L5-S1. It isn't bad enough to require surgery, but does cause me a bunch pain. Because of all my back issues, I was told to simply walk at a comfortable pace. So, I did. Now, I've worked my way up to jogging again (the fusion is from 1992, bulging disc just happened with a fall on the ice in Jan 2011). Take it nice and slow. Give your body time to heal properly, but I'm proof that even with spinal issues - you can still do a lot of stuff.

I had a large herniation at L4-L5 last year that was miserable. I was in so much pain. The first orthopedic doc jumped straight to surgery and I told him no. So he sent me to PT while I sought a second opinion. The second orthopedic doc said to keep up with the PT and he didn't see a reason for surgery right now if I could work through the pain. Apparently, I had one of the largest herniations he has ever seen, but since my spinal canal is large, it was only causing mild foot drop and I could still walk. After 6 months, I was finally able to sit in a chair for longer than 2 minutes and stop taking the max dose of Advil every day.

All of that to say, stick with the PT, give your body time and you will be stronger. Pilates helped A LOT in core and back strength and I even ran my first 5K in March after gradually working up to it after strengthening my core. Just listen to your body. I was told never to run again but I continued with my exercises, rested when I felt like I needed it and spent LOTS of time stretching.