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How to Get Strong?

Hi All,

I had a micro-d 17 months ago. More than half the L4-L5 disc was removed. 5 days post-op, my disc herniated again. Since then, the verterbral space has lessened since the disc has collapsed. It is in position to impinge so of the nerves, but it is a mild herniation. I've got some mild facet hypertrophy at L3-L4 and L5-S1 as well as moderate hypertrophy at L4-L5 and some moderate ligamentum flavum hypertrophy at that level as well.

Having said that, I had been doing well with some facet pain here and there. I had a false move recently and have some leg pain which will be identified tonight with an MRI. Here is my question:

How does one get strong in the core and back in order to strengthen the back and to help support the facet joints so they don't do all the work.

I enjoy baseball, golf in the summer. So how do I get back to being able to jog, play some light sports, activities? What would you recommend avoiding doing? What exercises would you do in my situation?

Any feedback is appreciated, but please only positive comments. If you're going to tell me that I'll never return to how I was, I don't want to hear it. :-)

Thank you.


  • sandisandi Posts: 6,343
    edited 09/09/2014 - 7:52 AM
    Excercise programs should be guided by the limitations and restrictions of your surgeon, and directed by your physical or rehab specialist.
    Excercise routines provided by others may be too stressful or damaging to your particular spine condition and that is why it is important to discuss things like this with your doctor. He knows your spine and limitations, weaknesses better than anything you are going to read from other members.
  • I agree what sandi said but I have been told by a few doctors when I had my first MRI I needed to stop all my activities and even quit my job well a year after all that I was in the best shape of my life. Listen to your body and if they say take a easy then take a easy but when it comes down to getting yourself in shape that ball is in your court my friend. I'm not going to advice you on per say what exercises you can do . What you can do is research different abb and lower back exercises keeping that core strong is very important also stay very flexible. I have done the P90x a few times the program is hard but they have a good abb/core routine there is also a Core synergetic program as well on e you advance you could look into that. I love the P90x since it's all body weight exercises pull-ups chin-ups push ups its easier on the body then basic weight training.
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