So my back is pretty messed up, new work routine, your exercise ideas welcome

[67fastback]

It's taken almost a year to get an MRI and diagnosed, but to keep it short my L5 S1 is f'd up and pushing on the nerve, and I have multiple disc degeneration and herniations. When I'm good it's like amped up doms, 24/7, when I'm bad it's kind of nasty. I have a bit of a limp because the nerves in one leg aren't working right.
There is probably nothing I could have done about it, it's genetic a lot of it, and years of the construction environment.
Sucks getting old

I am lucky to be near our university sports medicine centre, so have good physio's etc
They definitely want me to keep exercising, strength work and not let the muscles atrophy


So far, I've already figured out that pull-ups (which I am really good at) help me feel better and reduce the pain a bit. I can do weighted pull ups to help give the back a nice traction

The other thing I figured out is that I can walk with the weighted pull up belt on my hips, no problem. It does not hurt my back. So there is probably a way of doing leg exercises with that set up.

I cannot do deads, weighted squats, or carry any weights without it hurting significantly. I can do one legged squats using a band or cable to counter the bodyweight, so that kind of awkwardly works.


So if you have some suggestions on other types of exercises to try and incorporate into my routine that don't load the back too much. For cardio, I can ride a bike and swim with no problem so far.

[mtpockets]

Sounds like "hip belt squats" may be one you could incorporate


Good luck man, sorry to hear about the injuries

[kyoun1e]

Do this:

https://www.foundationtraining.com/

Take a look at this:

https://www.youtube.com/watch?v=4BOTvaRaDjI

It's gaining momentum.

I do this in between heavy sets. I've had low back herniations as well. My back is rock solid. Provides essential strength and endurance for your entire posterior chain.

[Jtbny]

Have you seen a Physical Therapist? If so, what did they advise? If not, why?

[67fastback]

Sounds like "hip belt squats" may be one you could incorporate


Good luck man, sorry to hear about the injuries

I agree that I think after I do some basic leg work and fix the leg muscle atrophy, I could try these.
Thanks for your encouragement. I don't really feel sorry about it, just annoyed and hoping to find a way to train my way out of this.

Do this:

https://www.foundationtraining.com/

Take a look at this:

https://www.youtube.com/watch?v=4BOTvaRaDjI

It's gaining momentum.

I do this in between heavy sets. I've had low back herniations as well. My back is rock solid. Provides essential strength and endurance for your entire posterior chain.

Thanks for the link. I'll bookmark it. Right now I have to do the basics.
Strange as it may seem, the most painful thing right now is standing still in one position. So presently standing and doing an overhead stretch, is irritating to the nerve, unfortunately. Maybe as I progress tho, thanks

Have you seen a Physical Therapist? If so, what did they advise? If not, why?

Yeah I have 2 physios out of the university sports sciences centre. Since I have had the MRI results I am doing IMS Therapy.
Both have a series of exercises and stretches to do.
The adaptation for me, is to be aware of the nerve being irritated and to stop. Pushing through the pain there is a no go. Most of us are used to pushing into the pain envelope a little

Everyone is a little different, so we are discovering right now, what works and what does not work
Honestly so far nothing they have done has made me any better or reduced any pain
It's still slowly getting worse (not blaming them)

I am tired of waiting and I think I can get off my butt and do some modified exercises, providing I am careful

Did a few different exercises tonight in my home gym, and will see how things feel tomorrow morning

[katya422]

Sincerely sorry you are dealing with so many back issues. Hope you find some things that give relief and help you keep your mobility.

Heard some politician on the news today talking about moving the retirement age up to 70 and thought...uh, okay, believe I've read that US life expectancy is trending downward and not everyone works a desk job, some have bodies that have been beaten up by employment.

Do this:

https://www.foundationtraining.com/

Take a look at this:

https://www.youtube.com/watch?v=4BOTvaRaDjI

It's gaining momentum.

I do this in between heavy sets. I've had low back herniations as well. My back is rock solid. Provides essential strength and endurance for your entire posterior chain.

Thanks for the links. Watched the video and recognized bits of yoga and Callanetics w/some dynamic warm up stuff too.

And, OP, may not be at all what you are looking for, but FWIW there is an old old program called Callanetics that was developed by a woman with a lot of back problems. The movements are small and controlled and it is body weight only but I found it made a difference in the overall quality of my movement when I did it regularly. There is a book too and lots of modifications, as in "if you can't do this then just do this, but don't force your body too far". All you really need is an open area and a good sturdy chair.

[grouchyjarhead]

I have a herniated L5:S1. Walking with a weighted backpack actually helped me a lot, as mine gets aggravated by torso flexion (e.g. driving a lot, sitting hunched in front of a computer, and so on). The straps pull my shoulders back and help counteract it so it did wonders for me. My PT was impressed with my recovery and now he's walking with a weighted backpack too.

[67fastback]

I have a herniated L5:S1. Walking with a weighted backpack actually helped me a lot, as mine gets aggravated by torso flexion (e.g. driving a lot, sitting hunched in front of a computer, and so on). The straps pull my shoulders back and help counteract it so it did wonders for me. My PT was impressed with my recovery and now he's walking with a weighted backpack too.

Yes, I can understand that.

My physio did a little bit of an experiment with me today. I am actually the opposite of you. If I shift my pelvis forward and do a little bit of a low lumbar slouch, I can reduce the pain when standing.

It was actually a little bit of a shock to see that quick of an effect. At least for now I have something that I can do, to reduce the pain when standing. A very unnatural way of standing, but I don't care. Since the physio is not working, I am going back to the specialist soon to explore other options.

[Garage Rat]

Yes i agree,i would investigate the hip squat belt.
The company "Ironmind "sells them for the purpose of being able to squat with back issues.
Kind of pricey but worth it IMO.
Since the belt sits on the hips low back pressure is nearly eliminated.

You could also do unweighted sissy squats and as you mentioned one legged squats using bands or TRX type straps.
Even riding an exercise bike with higher tension will work the legs just check out some of the professional cyclists legs.
Good luck.

[67fastback]

Yes i agree,i would investigate the hip squat belt.
The company "Ironmind "sells them for the purpose of being able to squat with back issues.
Kind of pricey but worth it IMO.
Since the belt sits on the hips low back pressure is nearly eliminated.

You could also do unweighted sissy squats and as you mentioned one legged squats using bands or TRX type straps.
Even riding an exercise bike with higher tension will work the legs just check out some of the professional cyclists legs.
Good luck.

Thanks very much for your suggestion.
I like that idea, a lot!

It is interesting that you mentioned the cycle. I have been riding my bike on the hydraulic/fluid trainer, and wearing ankle weights. Visually I think it would look a little dumb to a person that didn't know what was going on with my back, but it seems to give a more intense workout, as you suggested.

Yesterday, I went to the specialist. They kind of made me run the gauntlet of two dr's. I know they like to be matter of fact and don't sugar coat what is going on, but I did find myself not subscribing to his/their prognosis.
I think most of the people on the O-35 forum are all about proving the status quo wrong, and while I was listening to the two dr's, the whole time, I am thinking that I am going to show you that I CAN do something about this

On the Wednesday, when I went to the EMS therapist, she asks me about core strength. I told her that I have strong abs, I can do "dragon flags" easy. She looks at me ???? and says show me. I did a couple on the therapy bench, and she says -okay you are strong (lol) 90% of the people that come in here, even the university athletes can't do that!

Then she says I am actually not doing anything here for you, and you need to go back to the specialist. That I am a"poster child" for a treatment program and to keep on doing what I am doing. Actually she was really encouraging.
She said she would try and talk to the specialist, when she catches him in the hallway
She was the reason, I went back to him and was so insistent

I'll have to do a new fitness journal on my back restoration journey lol

[67fastback]

I know the 0-35 section is kinda quiet these days, but thought that I'd update what's been a long process for me.

I didn't like the Dr's I had, and where I am I can opt for private treatment. I sought out a well reviewed Orthpaedic Surgeon and what a difference, and a breath of fresh air.
My nerve issue is in a tricky spot but was able to start getting CT Guided injections. They kind of worked and would give me about 1.5 - 2.5 months of relief. Ideally they should be longer, but I was back semi-functioning and able to train (swimming) somewhat.

We knew that surgery was in the future, but I opted to carry on with the injections until after my competition at the Pan Pacific Masters games in Brisbane (late 2018) I was pretty stoked to be competing again, and even though I was not 100% I was fortunate to come home with 2 silver and one bronze.

So forward to April this year. I had lumbar surgery foraminotomy x2 L4+L5/S1 and discectomy L5 level.
I have an extra spinal segment in the lower lumbar, and 2 discs that are gone down there. One that is literally filled with air or hollow. My back sounds like an old car with bad u-joints or suspension some times.

Before surgery he asked me to get another MRI and Xrays with the back in different positions, so he could see what was going on when I moved.
He told me before surgery that mine was one of the most messed up spines he has ever seen!

The neurosurgeon wants to put screws and rods in there to fuse and help straighten my back. I don't want the screws and rods, if I can manage without them. I am procrastinating, and both my physio and orthopaedic surgeon are on board with that, so far.

I've been doing physio for about 3 months now, with graduated work and back swimming. Trying to be good and not push too hard, but can do flip turns, butterfly and all sorts of amazing things again. Probably on the edge of the envelope, but my neurosurgeon said "if it hurts, don't do it."
My physio told me that my neurosurgeon did an excellent job based on my results so far. I also credit that to me pushing a bit and getting back active soon.

Gym work has been pretty limited to some light intermittent DB work, pulleys and light pull-up work and just hanging from the pull-up bar for traction and unloading the spine.

Next month I go back to my Orthopaedic surgeon. Deep healing should be complete. This will be for the 5 month follow up and hopefully the clearance to ramp things up and gradually introduce some gym work, start more aggressively mobilizing the deeper scar tissue.

I am far from perfect, but I can walk without pain now. What used to be only a couple of blocks is now 7+ km. I have done some light jogging, but am laying low after experiencing some IT band syndrome on the opposite side.

I am stubbornly hoping/planning that with the MRI information, I can use that to strategically strengthen specific areas of my spine and stretch/flex others to help straighten things a bit. Maybe use carefully planned weighted pull-ups to help with that.

Funny the most uncomfortable thing for me, is sitting still for too long. Otherwise I am pretty optimistic about the future.

The other interesting thing was when I discussed the fact that if I knew that my back was so messed up years ago, I would not have been doing deadlifts and squats, my orthopaedic surgeon said that the strength work, might also have helped delay the need for surgery and been better for my back overall.
.
Just goes to show what a practical and open minded guy he is.

[GrouchyUSMC]

Two herniated discs, so I share your pain. What helped me:

(1) Original Strength daily resets. Rolling, bobbing, rocking, and crawling.

(2) Static core work - planks, bird dogs, hip bridges, etc. Basically what Stu McGill proposes.

(3) Backpacking. Put a light weight in your backpack and walk a while. It counters the forward flexion induced by my discs, strengthens my core while in motion, and helped me recover quickly.

Once I was cleared for PT, I followed the "Stew Smith 45 Day Beginner Plan" which he offers for free. Basically 45 straight days of light PT to build the habit once again.

[supramax]

... So far, I've already figured out that pull-ups (which I am really good at) help me feel better and reduce the pain a bit. I can do weighted pull ups to help give the back a nice traction...

Well, you're able to do one of the best exercises on Earth. When you finish your reps, just hang. If you can deadhang long enough, it turns into a full body exercise. You should also be able to do dips, no?

[champ07]

So if you have some suggestions on other types of exercises to try and incorporate into my routine that don't load the back too much.

Sleep on the floor, seriously. Will take getting used to but you will notice a difference. Read up on it for yourself.

[LWW]

Sleep on the floor, seriously. Will take getting used to but you will notice a difference. Read up on it for yourself.

That is actually a good phuking idea!

I did that for several years, wife was PISSED too, HA,HA!

Anyway back pain has been my everyday life until maybe last 10 years. I seriously hurt my back training for my 1st strongman comp. I was 5 weeks out and the dude who had the yoke had one that was 700+ empty (I was the only light weight). I trained on that thing until I couldn't lift it anymore, back was severely sore for 5 days and then it "popped" right in the middle and I could barely move.........

I trained very light for the next 5 weeks, still did the comp., came in dead last, middle back still felt like a knife was stabbing it.......entered another contest several months later, still in hurting, but immediately after that 2nd comp I no longer had that pain anymore.

BTW, I didn't place last, plus set PRs on the second comp. I never saw professional help or saw a chiro from that injury, took 6 months to heel.

.....that my friend is "drive" but can't say I'd recommend it.

I told my buddy about it over the weekend, he said "I remember that, I actually left some pain meds on your table, I came back to house weeks later and noticed they were still there and took 'em back", I said "you know I don't take that chit". GREAT STORY!!! If must say, but I'm sure no know else around here will like it?