Hey all,..Its been 6 months since my minimal evasive back surgery on my L5-L4 area. I am recovering pretty well. I can idnetify my weak area in my lower back and would like to strengthen it but cautiously. Any recommendations or references I could be guided to? Thanks
If you have access to a Reverse Hyper machine it might work well for you. You would be able to control how much weight you want to use and it would probably be safer than regular hypers. I assume you want to start light and easy to work your way back to strength. Reverse Hypers are great for strengthening the low back, glutes and hamstrings.
[QUOTE=stayfit2008;803756751]Hey all,..Its been 6 months since my minimal evasive back surgery on my L5-L4 area. I am recovering pretty well. I can idnetify my weak area in my lower back and would like to strengthen it but cautiously. Any recommendations or references I could be guided to? Thanks[/QUOTE]
Good to see you back (no pun intended!). Considering the nature of your surgery, you best, first source of rehab information should be the Ortho who did the work.
Good luck.
I'm just under 3 months out from an L4/5 discectomy (partial removal) and an L5/S1 fusion. My back days are 100% like they were pre-surgery with the exception of Hyper-extensions. (lower weight, of course) I'm using planks mainly for lower back and will return to extensions when the fuse is 100%. Initially i could hold a plank about 25 seconds post surgery...up to about 1:30 after about 2 weeks. At six weeks your back is probably ready for extensions...just listen to your body.
Mark
Welcome back man. You were going for your surgery around the time I joined bb.com.
Modified Deadlifts!
[youtube]P0ySblouCKs[/youtube]
Glad to see you back man. You know you're body well enough I'm sure you'll be fine whatever you do! I'm with Ironwill though, I'd stick with a recommended therapist to get you started anyway.
Core
V-ups, hollow rock, toes to bar, band good mornings, light bar good mornings
One arm dumbbell rows. Row the dumbbell with one arm, dumbbell placed between legs and have the other hand resting on your upper thigh.
All the best.
I would read everything I could find written by Dr. Stuart McGill.
[youtube]kukmaW9CmSU[/youtube]
[QUOTE=MrNismo;804110951]Modified Deadlifts!
Glad to see you back man. You know you're body well enough I'm sure you'll be fine whatever you do! I'm with Ironwill though, I'd stick with a recommended therapist to get you started anyway.[/QUOTE]
My back hurts just watching that.
besides the stuff the rehab ppl tell you to do(like that swimmer were you lay on floor and lift your opposite leg/arm), I did dumbell stiff leg deadlifts. The weights are light so you dont hurt yourself but still work you back and add to your flexibility. THe back hyperextetions are great but i still go slow instead of adding weight. its better to add a pause at the top then to add weight(in my oppinion). BUt the best thing i did for my back was buy myself a swiss ball. Awesome for when you overdo it and you need some relief.
back takes awhile to heal up, its best not to push too hard and to do lighter work 3x a week instead of trying to go heavy 1 a week.
[QUOTE=ironwill2008;803786401]Good to see you back (no pun intended!). Considering the nature of your surgery, you best, first source of rehab information should be the Ortho who did the work.
Good luck.[/QUOTE]
Absolutely agreed.
Chris, are you in physical therapy? They, too, should be able to tell you what you can do.
[QUOTE=erinlee01;804230331]Absolutely agreed.
Chris, are you in physical therapy? They, too, should be able to tell you what you can do.[/QUOTE]
x2
They gave me a book with exercises that would be helpful
but the most important thing is to make sure you stretch it out at least twice a day.
It has been a long time since my surgery but the stuff they gave me was based on the mckenzie method - you can always google it if they do not set you up.