I'm a 31 year old male. Had my first and only L5-S1 microdiscetomy back in November of 2011, stemming from a car wreck I had years prior. Rehab and recovery went great and doctor told me I progressed very well.
I've not had really any trouble since, but I've tried to stay active walking every day and also losing a lot of the weight I've gained over the past few years. I was a very healthy, active person before surgery. Went through P90X twice and insanity once. Also used to lift weights about 3-4 times a week, jogging/running occasionally.
My question is I'm wanting to get back into working out with weights. I've talked to my PT and also to my neuro doctor and they both gave me the green light to get back into what floats my boat, as long as I stayed off of exercises that targeted the back directly like Rowing, etc. Also to ease into lifting the heavy stuff and listen to my body. But I feel like neither of them wanted to directly tell me what workouts I exactly needed to do...not sure why. It just seems like every answer was "just listen to your body."
I guess i'm just nervous about attempting to pick up the weights this week. I'm afraid i'm going to tear something up and mess up my surgery when I start lifting again. So my questions are what would, based on your personal experiences, you suggest I attempt to do or not do? My goal is I would like to start bench pressing again - building up my chest and upper body strength - as well as work on my arms - biceps and triceps. I'm not so much interested or could care about squatting or leg presses or any of that anymore, but I would like to strengthen my core and my abs if possible.
Need some seasoned advice...I've lost all of this weight and now I look like a wee-little scrawny man. Thanks and look forward to hearing feedback!
L5/S1 MicroD - Nov. 11, 2011
Revision L5/S1 MicroD - Sept. 10, 2014