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
12-27-2011, 02:58 PM #1
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What are some good Back/Core exercises after back surgery? been 6 months...2009 NGA Masters Pro Bodybuilder and Athlete.
"I dont stop when Im tired,..I stop when Im done"
12-27-2011, 03:41 PM #2
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.
12-27-2011, 04:00 PM #3
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12-27-2011, 04:00 PM #4
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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.
MarkThe mind leads the body...get your head right and the body will follow
12-28-2011, 06:24 AM #5
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12-28-2011, 07:52 AM #6
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12-28-2011, 09:54 AM #7
12-28-2011, 10:05 AM #8
12-28-2011, 10:29 AM #9
I would read everything I could find written by Dr. Stuart McGill.
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12-28-2011, 11:37 AM #10
12-28-2011, 12:29 PM #11
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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.
12-28-2011, 12:40 PM #12
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12-28-2011, 12:55 PM #13
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.Thanks,
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