Need advice !! Coxis/Lower back Injury - resuming gymming

[Tuga]

Hello y'all,

its been a while since i've posted here.
So let me get up to speed with everything.
I was training well after having recovered (or so I thought) from a Lower back injury 2 years ago, and not too long ago, my lower back just went, literaly, spasmed, the right pelvic bone had shifted a bit from inflamation and worst of all my coxis was in the sh*t. I am guessing this was from OT without adequate rest.

After 2 months of physio and not resolving the issue, went to an ortophaedic surgeon and he told me I would need a dorsal root ganglion block.
Last week had the anti inflamatory injection on the coxis under general anesteshia and am slowly recovering now. The pain is gone, feel better, taking diclofenac pills.
Next week i will start doing very light weights and cardio again. thinking of upping to 15 reps and light weights, and do a lot of the stuff on a swiss ball. To rebuild my core. Starting off initially with only upper body + core, and light cardio, avoiding legs at all costs so i dont put pressure on my back.

Any suggestion as to what type of routine I should manage? A full upper body 3x a week with light weights? Does it seem too much? Or since im doing light weights should be alright?

Comments will be appreciated!
Its amazing how much DF has changed since i joined!

[.V.]

I would suggest that leg and back work can be an important part of a good recovery from your injury. However, you will have to do this under guidance from a qualified trainer or physical therapist.

Perhaps this is the time to consider using machines...if your trainer or therapist shows you the best way to use them taking your injury and limitation into consideration.

[Merrida]

I'd agree with doing full body, LIGHT weight (put the ego aside and do NOT try to pick up where you left off), and even start with 10 reps, only 1 or 2 sets, and work your way up slowly. The last thing you need is a set back. Take your time, and I also agree with V in terms of getting formal advice from your physical therapist, and like it or not, work at least for a while with a trainer who is (key word here) well qualified with your situation. Form will be everything.

Andy and I both have back issues so we may be more vocal in terms of proclaiming our thoughts on how to work with and around spinal problems of all sorts.

Semper Fi

Ooorahh


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[westside24]

Originally Posted by Merrida

Andy and I both have back issues so we may be more vocal in terms of proclaiming our thoughts on how to work with and around spinal problems of all sorts.
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In that case, My g/f has only worked out prolly 7 times in the 1year 7months weve been dating which is irrelevent, but anyways she has scoliosis, a 2degree and 5 degree bends in her back, I think thats right, she aint here right at the moment, but regaurdless its very minimal curving. you cant even see it unless you are really looking for it, (with her clothes off obviously, caz you cant tell with clothes on) but anyways, her doctor caught it when she was young and she only had to wear a back brace for a few months, and it never progressed, and HER MOM! swears its because shes never let elyse (my g/f) pick up anything heavy or do any heavy work!!!!

I got yelled at by her mother for trying to get elyse to workout. she doesnt want elyse doing heavy work, because of her past back problems.... and im like no-no lady, im no expert but really, she could use a few hundred rows/ pullups and reverse flys trust me! her shoulders are pulled in very far foward, and shes got strong front delts, and no back at all.... shes very pretty, its not like its unattractive, she looks like any other girl who doesnt have any muscle... but on the other hand she danced in a dancing school for 12-15 years of her life, so she has amazing legs and hams and ass, and this weak upper body... and she cant hardly pick up any weight, all because her mom sheltered her from it, among the million other things shes sheltered her from....

sorry for the story, So what do you think, Not regaurding her mom, but yay or nay on lifting weights? she already has like I said a few times, she loves it. but at the same time she has this fear her mom instills in her.

[westside24]

I forgot to add in how weak she is.... She cant do a single pullup, she cant even lift her self up in position to do a dip, she can row 2 10lb dumb bells, and shes definately struggling, she cant do a pushup, she cant bench press the bar! She can do only 20 lbs. on reverse pec dec. she can do 40 lbs. on lat pulldown, im telling ya this is ball busting effort by here, and I even gotta cheat and help her a little!

She CAN do 15 lb Front raises like nothing, She can do 250 leg press, which is a little more than me, she can do 20 back ext's with a 10lb plate, she can do 155lbs parallel squat on the smith machine, she can do 30x 30lbs calf raises, she can do 20 hanging leg raises, she can do 50 crunches in a row, she can do 20 x 10lbs situp on the decline seat <--- these are all remarkable to me considering she isnt even in condition to workout, but obviously shes lacking on upper body strength, very badly... im gonna take some pics and post them smewhere... let me know where, I dont wanna take over this thread.

Thanks DF and hopefully merrida or V

[Merrida]

Many people here will probably suggest you have her see a doctor and follow the doctor's guide, not her mother's. Many people have scoliosis. That term gets thrown around a lot. Depending on the curvatures, where, what direction, and to what to degree, it'll affect her differently.

She's fully grown, she isn't going to suddenly make her scoliosis worse -- her bones have grown.

Women with scoliosis have been prima ballerinas and you can bet your butt they're strong.

If she's going to listen to her mama and not seek other opinions out on her own, bear in mind she herself may not WANT to get any stronger and may have either her mama's interests more at heart than yours, or doesn't have interest in investigating it. If she wanted to get stronger you could get her to a doc.

With a doc saying she can lift, and she still listens to mama, you've got a problem that this is being manifested on only one small level hon.

I'm not a doctor but there's no reason she can't lift. Dear God you're not trying to turn her into an OlyLifter overnight. Besides, MANY women (minus the DF gals, we're thpecial) cannot do pullups, pull themselves into a hang and hold, or do an unassisted dip. Especially if they've done no upper body training, so don't let that freak you out.

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[westside24]

Originally Posted by Merrida

Besides, MANY women (minus the DF gals, we're thpecial) cannot do pullups, pull themselves into a hang and hold, or do an unassisted dip. Especially if they've done no upper body training, so don't let that freak you out.

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haha ok... It was just a thing to prove that I am right, and not her mom. her mom doesnt know one things about fitness or healthy eating, and I gaurantee not lifting anything over 5 lbs. for her whole life up until now at work and at the gym a few times, isnt good for her.

Its not that she dont have interest, but yea, she feels she must heed her moms warning. and the sad part is, her mom will flip out every time. and shell say sh!! like, "well this is my roof, you need to listen to what I am saying" no joke, that sounds completely assinine, being that she is nearly 20... this applies for many other disputes between them two... another topic for another day.

Thanks for advice... she scheduled an appt. 3 weeks from now for problems with her nose and face headaches (like me), ill remind her to say something about back + gym.

[Merrida]

Good luck with that one.

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[.V.]

Originally Posted by westside24

I forgot to add in how weak she is.... She cant do a single pullup

Like she said about the scoliosis...bones have grown already. It's not going to bend more because she builds the muscles. In fact, the test boost from weight training will help preserve bones. Think about it, women have more est, men more test... who has the higher incidence of osteoperosis? Women do and it's partially hormone related. So it should be fought early and hard...starting younger, not once older and too late to make a big difference.

If a doc approves the weight training, then she should do it and start with light weights and work her way up to heavier weights over time, just like the rest of us.

And being weak, unable to do a single pullup? So what? A year ago I was pulling my 203lb bodyweight + 60 additional pounds + the weight of the chain that I used to strap them around my waist with for sets of 5. Now... not a single clean bodyweight pullup and I'm below 190 still...or again...or whatever.

When I first started, I couldn't do one either. I'll get it back and over time with good training she can get the ability to do one if it's important to her.

[Merrida]

Originally Posted by .V.

Like she said about the scoliosis...bones have grown already. It's not going to bend more because she builds the muscles. In fact, the test boost from weight training will help preserve bone

Yeah, and like he said, it's all a matter of getting clearance from her doctor because the mom isn't going to listen to anyone but...and even then you may find a chance of the mom searching out a more conservative doctor.

The he's and she's have it, oddly enough, in this formal conversation.

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[LiftGirl]

First of all, have you thought about teaching her some bodyweight exercises. There are techniques to use with these that can allow a surprising amount of strength gain without picking up heavy things. I'm not saying your gf and/or her mom are right on this, but this could be a good way for her to gain strength while feeling comfortable and keeping mom happy. Until she moves out, she is going to have to play by mom's rules.

Her level of weakness is not abnormal for someone who doesn't work out. It took me several months to work up to being able to bench the actual 45-lb bar. It took me about a year to go from being able to do 10 girl pushups to 10 guy pushups. It took me almost 4 years to be able to do a pullup (ok, it's parallel grip so I guess it's a chinup).

[Merrida]

Originally Posted by LiftGirl

First of all, have you thought about teaching her some bodyweight exercises. There are techniques to use with these that can allow a surprising amount of strength gain without picking up heavy things. I'm not saying your gf and/or her mom are right on this, but this could be a good way for her to gain strength while feeling comfortable and keeping mom happy. Until she moves out, she is going to have to play by mom's rules.

Her level of weakness is not abnormal for someone who doesn't work out. It took me several months to work up to being able to bench the actual 45-lb bar. It took me about a year to go from being able to do 10 girl pushups to 10 guy pushups. It took me almost 4 years to be able to do a pullup (ok, it's parallel grip so I guess it's a chinup).

I just wanted to add, that was an excellent, exceptional post. Worded exactly right in every respect. I also agree with everything from having to play by mom's rules while she's living there (even if she's 25, if she's not living on her own, she's.....not living on her own). And LG is right, a lot of bodyweight only exercises require a great amount of strength.

Bear in mind that we as women are generally weaker than men anyway, and our pace will be slower. If you do manage to get any budging, it's soooo important for you not to push her into what you think her pace should be or what you want it to be, or it could very well backfire on you.

That was a really, really good post!! In fact, to the OP, I'd print it out and give it to her AND maybe even to her mother.

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[westside24]

Originally Posted by .V.

And being weak, unable to do a single pullup? So what? with good training she can get the ability to do one if it's important to her.

I know... I was just trying to give you guys a good visual at how weak she is... Im not makin fun of her or dogging her... she is very damn sexy, but me n her can both notice how her scapula stick out her back and her shoulders are pulled foward. I was just trying to give you guys a good picture at what she needs to work on. Im gonna say its important to her, because she wants a gym membership, and she wants to work out... Ive never once asked her, I think its just because of me talking about working out and eating all the time, I think she likes the environment im in, it helps you stay relatively stress free, knwoing you are helping yourself.

[westside24]

Originally Posted by Merrida

and even then you may find a chance of the mom searching out a more conservative doctor.
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Yes she will, because conservative is her middle name..... She is the most UN-Open minded person I know... its all gotta be her way or you can just get the F out of my house... but I wont go there, because I know what your replies will be, but you also dont know 90% of that story.

[westside24]

[quote=LiftGirl;402837]Until she moves out, she is going to have to play by mom's rules./[quote]Nope! typically I would agree for the most part, but nope... completely different scenario, not too mention shes almost 20! I am 25, im not dating a little baby, or at least i shouldnt be!

Her level of weakness is not abnormal for someone who doesn't work out. It took me several months to work up to being able to bench the actual 45-lb bar. It took me about a year to go from being able to do 10 girl pushups to 10 guy pushups. It took me almost 4 years to be able to do a pullup (ok, it's parallel grip so I guess it's a chinup).

I know its not... she complains about her shoulders and back alot, and says people make fun of her , i mean not literally, but people just poke at her about it, like people at the bar n crap (shes a waitress) I know what to do for the most part to make it better, and make her stronger. I can make her a fighter. I already have gave her insight at eating much better than she did. and she loves that, I know when shes ready to workout, she will take off with it.