Quite a few good recommendations here already. Sounds like, to a lesser extent, I was in a similar situation.. car wreck led to ruptured disc and surgery. 5-8 165 went up to 185, years later i'm now 155. Find a diet plan that works for you. Walk, bike, or swim everyday. With my back issues, for the first 3 weeks I only did ab routines, supermans, yoga, after 3 weeks I added non standing or non load bearing lifts (bench, incline, seated back fly, pull-ups, shoulder flys, wall squats, split leg air squats, leg curls, etc). After 3 months I slowly added back standing exercises. If I feel it where I'm not supposed to in my back I shut it down and go back to non weight bearing for 2 weeks.

The biggest thing I can say is, for me, the extra weight was having a BIG effect on my back. If my weight creeps back up i'm asking for trouble...People say I look skinny now, don't care, no back pain/ sciatica.

This post was edited on 8/1/20 at 7:52 am

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Posted by Weekend Warrior79

Member since Aug 2014

16497 posts

Posted on 8/7/20 at 10:46 am to pilsnerpusher

quote:
If I feel it where I'm not supposed to in my back I shut it down and go back to non weight bearing for 2 weeks.

I feel like this needs to be restated. I have a protruding disc in the middle of my back, and I would try to push through the pain. Then, I would not give my back enough time to recover, before going back and reaggravating the nerves. For me it would lock my upper back & limit ROM for my neck. A few chiro sessions, while continuing would clear me up.

It wasn't until I quit everything for a few years, did I stop having flare ups. Now, I am struggling to get back into it. My goal right now is to get back to a decent pace to run 5k (then build to 10k). I just love to run, as it is the ultimate stress reliever for me (when I can do it w/o set-backs).

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