Aridi posted...
Just curious, but what kind of exercises do you do at home? Is it just stretching stuff, or do you use resistance bands, or even weights? I know laying down is an issue, does that rule out inversion tables? My mother had a lumbar fusion done maybe 10 years ago, hence my questions.
the exercises they had started me off with when i was going there before were mostly things with resistance bands and body weight. and some simple stretches. seated hamstring stretch, seated piriformis stretch, a couple other ones. with the resistance bands i was doing seated marches, side stepping, standing anti-rotation press, hip abductions/extensions/flexions which together they referred to as just "four-quads" cuz it's basically just moving your quad in the four different directions with resistance, rows, shoulder extensions, triceps extensions. and then with just body weight there was sit-to-stands and wall pushups.
as i progressed, by the end of my third round of sessions, a lot of these had evolved to be done with weights instead of resistance bands. so the standing rows and extensions with the bands became bent-over rows with dumbbells and behind the head triceps extensions, the sit-to-stands became squats, the wall pushups became incline pushups (my back still couldn't take regular pushups, even when i was at the height of managing my condition). i also on my own started doing some additional dumbbell exercises because i felt good from lifting weights and wanted to round out the routine i was doing to not only build core and back strength but to start to build a bit of general physique, so i added biceps curls, lateral raises, shoulder presses, and a couple other things. i ran all of it by the PT assistant who was guiding my in-office sessions at the time. and he also added on a couple things i could do with the dumbbells to further address my back issues like hip bridges and loaded carries. i was doing all of those right up until i started noticing significant pain that i later found out was a hernia.
this time, they haven't really given me any exercises to do at home, just stretches. all of them while laying down too, which i would prefer not to have to do, especially since some of them feel like they are stretching the same exact areas that the ones i can do sitting down. although in all fairness, in a couple cases the ones laying down do feel like they stretch
more
. i brought that up at today's sessions and she gave me another kind of hamstring stretch i can do sitting up on the edge of the PT table or bed with one leg hanging off and the other one laid straight. other than that, i did recently start back up some of the dumbbell exercises i was doing before with smaller weights, and it was helping with my back pain, but i had to ease off on a lot of it because it was making the lingering pain from where my hernia was flare up again. we also talked about this today, and she advised to go back closer to square one and try doing the wall pushups and sit-to-stands again instead of trying to push through the pain with the squats and the incline pushups.
i have tried an inversion table before, a number of years back before my lower back pain was bad enough as to be a constant issue, and actually it was mostly for the pain and stiffness from an upper back injury i sustained while working at Walmart. it did provide some relief for my upper back, but it actually made my lower back hurt, so i haven't tried that since. i don't think it's for me, unfortunately.