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HIIT after l4 l5 Laminiectomy / hemilaminectomy

Started by jlkline on 02/13/2018 1:36pm

I had spinal stenosis with claudification around L5 and L4. I also have a grade 1 Spondy that was not treated during my procedure.

I am now 10 week post op and out of my back brace 1 week. In addition to walking 10K steps every post surgery, I started doing some mild exercises around week 7 using a 10 lb dumbbell and body weight stuff that don't top load the spine.

I was in excellent shape before surgery, and things seem to be going really well, recovery wise. I'm trying not to push it, but I am anxious to get back into my HIIT workouts. I know I need to be cautious, but I don't know exactly what that means. The surgeon told me I could bump my weights by 5 lbs every 2 weeks, so I'm using 20s in pairs on the bench for presses, and flys, and bent over rows, and single 20s for curls on each arm. Body weight I'm doing mountain climbers, 2 minute planks, 25 push up sets, leg lifts, bridges, and squats. No pain at all.

What I am really lacking though is CARDIO!!! and I HATE stationary equipment.

Can anyone enlighten me as to when I can begin easing into things like jumping jacks, light , short jogging, squat jumps, squat thrusters (low weight), overhead presses / cleans, or anything that involves twisting a bit?

Also, what exercises should I just flat out avoid now and forever to be sure my stenosis of other issues don't emerge?

Thanks in advance

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Hi, jlkline--thank you for your question! It sounds like your surgery recovery is going really well, which isn't so surprising when you consider that recovery time is often faster for patients who are in good physical condition.

We can't provide exercise recommendations, as we don't know your specific case (and we aren't doctors). Your surgeon is the best source of information on that. Our best advice is to focus on your recovery by easing in to your exercise routine.

Engaging in HIIT, or high-intensity interval training, may push yourself too fast after surgery, which will only cause setbacks in your recovery. Twisting, in particular, puts pressure on your spine.

With all that said, we understand your desire to get some cardio in. Have you considered less intense cardio options, such as walking or swimming? As a bonus, these exercises are excellent for spinal stenosis: ( Exercises for Spinal Stenosis ). Of course, getting your doctor's approval prior to starting these or any new exercise is key.

Overall, our best advice is to stay in touch with your doctor on this. It sounds like you have responded well to surgery and have a smooth recovery ahead of you if you stay active (but not TOO active!).

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