Strengthening my back

J

jimaug87

0
Hey everybody

I have a T12-L2 spinal fusion in my back (chance fracture in a car accident), and you can see a picture in my avatar.

I'm doing great now and I'm slowly getting back to who I was, plus some, before the accident less than a year ago.

The only problem I'm running into is I can't deadlift anymore, and I haven't found a replacement. I miss the deadlift. I tried it with low weight and saw lots of muscle strength increases, but felt a back ache consistantly until I got rid of it. Same with the squat, but that was easily replaced with weighted lunges.

I'm looking for some ideas on how to strengthen my back, specifically the deeper muscles, without any flexion/extension of my spine.

I do planks, side planks, lat pulldowns, weighted chin ups, and should work that calls upon the traps.

Thanks for any ideas.
 
You gotta bend your spine to strengthen the spinal erectors! Have you tried other variations like stiff legged deadlift, romanian deadlift, high pulls, good mornings, hyperextensions, dumbells, one legged, etc. Do you do a lot of stretching as well, both toe touches and twisting types? Have you tried a chiropractor? What does your orthopedic surgeon recommend? Did you use a physical therapist? What does he recommend?

You will probably have to try a lot of different things until you find what works for you, and/or you may always have some pain no matter what you do.
 
I'm done with PT, and currently have no pain, ever. Doing weighted spine felxion/extension exercises brings the ache back.

I am flexible, and have always been. I do both toe touches and twists.

I have not tried a chiropractor, and I'll consider that as an option.

My surgeon told me right out there are things I should not do. One was weight lifts such as a deadlift. I just turned 22, and im coming in on my year anniversary of the accident. I have a long time to deal with my vertibrae just above and below the fusion to compensate for the vertibrae that no longer bend.

I'm not familiar with several of the exercises you listed off and I'll look into trying to incorperate those, to see if they are more forgiving.

Thanks
 
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