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Posted by volke
In Reply to: Lumbar Stenosis: Dr. says no more weights or running! posted by Bob Comarow
> Do wallball squats help? and can you use any ball i.e. a football.
> I'm currently having problems with a lower spine injury, there's
> inflammation, which I ice and pain (I avoid trying to take painkillers for
> this, as it's important for me to be aware of this, to avoid
straining it).
The wall ball squats are prescribed for me to take me from a stable
environment (machine) to the next degree of instability. Recall I
mentioned that I have lost the ability to recruit several muscle groups
in my core musculature: glutes, transverse, multifidus, etc. My right
vastus lateralis is also deficient in this, with resulting muscle
imbalances in right vastus medialis and vl. I have the opposite
problems in my left leg (stronger vm, weaker vl).
What we are doing now is proprioception training. The wall ball squats
with a slow tempo allow me to concentrate and work on voluntarily
recruiting the muscles that are weaker or slow to recruit, synchonising
their recruitment together. Same with the step ups (I have almost no
recruitment/strength in the left glutes, multifidus and transverse).
Both provide an instable environment where I have to consciously
recruit all the muscles in the core musculature to provide stability
for my entire body, especially the lumbar and pelvic regions.
> Can I ask what exercises you recommend towards rehab, and alternative
> weightlifting exercises that place the least stress (at the moment I'm
> lifting no free weights, just using machines).
No axial loading, provide as much stability for the upper spine as
possible. Torso twisting may be contraindicated as well. I found that
direct low lat work pulls the L4 vertebrae/facets out of place, so I
refrain from hi-pulls, chin ups, overhead pulldowns. Avoid
hyperextension and hyperflexion depending on the severity of your own
injury.
I will have my complete routine, both rehab and weight lifting
exercises on my website with accompanying jpegs, when needed. I'll post
the URL when it's ready.
> There's at least a five month waiting list to see a physio, and all the
> doctors do, as soon as I mention the word 'pain', is send me away with
> painkillers...they've done this every bloody time (a stronger one than the
> previous, else they'll tell me to stay on it longer!)
Unfortunately, that's typical. Try and find a good sports ortho or
related professional who specializes in low back pain. I am fortunate
to have found one of the best in the West (he treats many national
athletes including one of the Olympic runner event bronze winners). And
he is an athlete himself.
> Privately I've had it seen by an osteo (and I certainly can't afford any
> more - still paying off the first two sessions!). I've twisted the lower
> vertebrae out slightly whcih compressed sciatic nerves in both legs and has
> caused a lot of deep inflammation. Sciatic nerves have eased, but the
> inflammation and pain is still going strong. Rest apparently is the only
> solution.
Is the vertebrae now adjusted? And why was it twisted? He should have
addressed that as well. Be aware that chronic inflammatoin is one of
the major inducers of arthritis. Keep that inflammation to a minimum.
If that means being on NSAIDs for a short period of time, then do it.
Ice it, increase your intake of omega-3 fatty acids (precursors for the
anti-imflammatory prostaglandins) and reduce intake of omega-6/9 fatty
acids (precursors for the pro-inflammatory prostaglandins). Also, MSM,
chondroiten sulfate and glycosamine may help reduce inflammation and
provide substrates for healing/rebuilding.
> What can I, if anything possibly do (other than let time do it's job), to
> maintain mobility in the area and enhance recuperation.
> (Cycling unfortunately is my only mode of transport at the moment. I know
> this aggravates the spine, but I have no choice but to grit and bear - and
> ice, ice, ice when I get to work! - public transport isn't really an
> alternative )
Find someone to car pool with. Cycling can really exacerbate your
problem.
While I certainly don't have all the answers for you, all I can do is
offer suggestions of what might help based on my own
experience/background and on what I have learned from my two
physicians. And I'm even teaching Dr. Bob a few things with my
propensity to investigate, explore and experiment.
