
Originally Posted by
I've seen black diamonds!
I've had similar issues and have made great progress. L4-L5 smashed up and arthritis for 2.5 decades and wrestling and coaching. I doubt the exact same things that have worked for me will work for you, but I think some of it will apply.
-Stop doing exercises that occasionally hurt your back. Even if it only aggravates things twice a year, quit it. I don't squat any more, and I don't deadlift heavy, and I don't ride a road bike. And I sure as hell don't wrestle. Even if the lifts I replace them with aren't as effective, I stay stronger in general by avoiding injuries.
-Do core and glute exercises (and whatever else your PT recommends to protect your back) at the beginning of your workout, not at the end. This switch was big for me. Managing a lifelong injury that takes precedent over max strength. At the start of a workout you're more fresh, more focused.
-Don't lift to failure. No more 1 rep max. Not worth it.
-But yes, you need to lift because...
-Core and glute exercises- these are what keep my back feeling good. My lower back, despite the arthritis and general smashed-upiness, is plenty strong. But when things aren't lined up right it hurts like hell. Working on my glutes (especially glute med) and core keeps me limber and straight. I've tried cutting back on lifting and running more at times, and I get faster, and have more endurance, but I eventually have more back pain. Maintaining baseline strength is key with core and glutes 1a and 1b.
-When you add new exercises, do it very cautiously. If you take a week or two off from lifting, reduce the weight more than you want to.
-Stretch your whole fucking body. Deeply. 2-3 times a week. I like to smoke a bowl first. Helps me relax through the pain without over-stretching. Then I go to bed.
-Figure out sleep positions that are better for your back. If I sleep the wrong way I wake up with my hips out of alignment. I often sleep on a couch because the fact that it is narrow makes it harder for me to get into a position that I find comfortable, but leads to back pain. It's weird, but it works.
-When your back does get fucked up: dry needling/ acupuncture isn't always pleasant, but it can be miraculous. A massage is far more pleasant, but nothing can relieve knots and get me back to normal faster than a needle.
-Lose weight if you need to. Extra weight just adds stress on your back.
-Try another PT. Then another. Then another until you are happy with where you are. I've seen a bunch of good ones that I've learned from. Now nobody understands my body better than me, but I couldn't have done it without their help. Try to find someone who works with athletes. Better yet find someone who was/is an athlete. Best I've worked with was a former pro bike racer. She understood me, not just physiologically, but psychologically.
5 years ago I thought I was going to need surgery or just lead a less active life. No I feel pretty fucking good.
Good luck.
Bookmarks