I’m 34 and I’m at the gym 6 days a week. I do strength training every other day and repeat physical therapy workouts I’ve been taught on the days between. I find warming up to be invaluable in keeping the pain down, I do 10 to 15 minutes on the elliptical machine and then some stretches with my hips and lower back. As for lifting, I avoid anything that puts a lot of pressure on my spine since I already have two torn discs. So I don’t do deadlifts or anything in the power rack like squats. Instead I do one-legged exercises, use resistance bands, cable machines and wall squats. I also try to listen to my body when things get too painful and stop.
As for upper body, I feel I don’t need to be nearly as careful, but I still restrict myself from doing stuff like normal rows or any heavy lifting where my body is bent 90 degrees at the waist and the weight is pulling my chest forward. For rows I tend to do them on the TRX straps with my feet on a box and my body horizontal to the ground, if I want to add weight I put plates on my chest or get a taller box under my feet. I also tend to only use dumbbells for the other upper body things, but that’s more of a safety thing since I don’t normally have a spotter that can help if I don’t have enough strength left to rerack a barbell.
Edit- I also nearly forget to add that there are days where I feel I’m in too much pain to do my normal workouts, on those days I go to the gym and do a 20-20 split of cardio, 20 mintues on the elliptical and then 20 minutes on the recumbant bike, I move to the bike because 20 minutes of standing for the elliptical machine is about my max on those days. After the cardio I do every stretch I’ve been taught by my physical therapist, which can take another 40 mintues or so.
Last edited by Tim_K; 04/06/18 08:57 PM.