I was wondering if you could offer some advice please.  In February 2008, I suffered a slipped disc in my lower back (L5)
and loss of height in my S1 joint.  I have had back pain on and off since 16 years of age, I am now 29.  I have trained since the
age of 15.
            
Although I have made some good progress in my recovery which hasn’t always been consistent, I am still recovering and have not lifted weights
since August 2007.  I have had physiotherapy.  I am doing Pilates, having Osteopathy and acupuncture & acupressure treatments.  

I would like to get back into the gym and get back into shape again.

What best gym exercises using weights would you recommend to get my back and core strong safely?

Do you know of any instances where someone has recovered fully from this type of injury and carried on bodybuilding?  
It’s always inspirational to know of others who have overcome an injury like this and go on to live a normal and active life.  

Thank you in anticipation.

Anything is possible within means..
What has your physio or doctor said regarding to the state of your back? Have you talked to them about this?

How active are you and have been over the last 6-12 months? How is your weight?

Firstly you need to mention what you wish to do with your physio, if you have finished with the physio..Go to your local GP and ask them to book you in to see a physio within the NHS so you can get a good answer on how your back is.

Saying all things are ok to get into some sort of phycial movements such as weights i would look at low impact movements and start off slowly and build your self up.

"If" your physio gives you green light id personally also take up some light swimming which is fantastic for you.

Let me know how you get on then we can help with a routine etc from there..

Back to the main point.. ofcourse its possible.. you want it? then with a bit of hard work.. you will reach your goals

Thanks very much for the reply.  To naswer your questions.  I no longer have physio, which I used to recieve on the NHS.  My consultant and all the people treating me at the moment have said I will make a full recovery.  I was off from work for 6 months and returned in August last year.  I haven't been very active, but in recent months, my work activity/hours has increased gradually.  I do still have pain, but tend to have more good days than bad.  When it first started I couldn't even walk/sit, tie my shoes laces or dress myself.....and the list goes on.  I get pain in my lower back, legs and hips.  Having a bad week at the moment.  The pain in the early days was excruciating, and even now sometimes I can get pretty close to it.  I am still on pain killers/anti-inflammotories.  Also taking multi vitamins and minerals.  I can now do most things except heavy lifting ect.  Have done Inversion therapy, stretching (Lose the Back Pain) program.

I have put on alot of weight and have a gut, which I am intending to lose.

My Pilates instructor, Osteopath and Accupuncturist have said that I can start some light jogging and weights, but have to build up my core before I can get back to the weights properly.  Haven't done any swimming yet, should give it a try, though I won't be doing much swimming as I can't swim.  Will have to settle for the shallow end!

Hope this makes things a little more clear.

Thanks again for your encouraging words, it means a lot.

Regards.

Hi Flex,

You dont acutally have to swim. Does your local pool have a shalow end that would enable you to walk in so say water is above the weist height? You could pop down your local pool twice etc a week and do walking in the water. Its a fantastic exercise that will help with your muscles and even tho you wont think it, you will be using your back which will help slowly build back the muscle.

I acutally work in the NHS my self so ill have a few words with the physio's to see what exercises they would recomend. That's if some one else doesnt beat me to it.

Thanks for that, I very much appreciate it.

Regards.

never too late to learn to swim get your partner or a mate to teach you good luck keep us updated

After speaking with a few physio's i know they thought it would be a bad idea to take up weights as yet but carry on with other forms of activity.. Learning to swim would still jolt the back as would be tense etc so just slowly build your self back up.

There is nothing stopping you from joining a gym and doing low impact ie CV to get you back up there.

Nothing is stopping you but you..

Tank, thanks very much for taking the time to obtain the advice, it really means alot to me.  It's really comforting to know that there are people who will help others in need.  I'm already a member of a gym, hoping to go in the next few days, will let you know how I get on.
You are absolutely right about self determination mate............

Thats np, feel free to ask anything you like.

Hows the gym going? is your diet and that ok?

I'm hoping to go to the gym next week, will let you know how i get on, hoping to do some cardio.....lose my gut!  My diet has improved, but theres room for more improvement, my biggest vice is take aways.   I'm trying to limit myself to one cheat day a week.  Just ordered some impact whey isolate, casein protein, l-glutamine and creatine, in preparation for my phased return back to weights.  Will be going very light indeed, building up my strenght and muscles slowly, placing empasis on my core.

losing weight will deffinately improve your condition, a flatter stomach would improve your posture. If you could do breast stroke though that would be good. I wouldn't push now I would take things very slowly. I would start off cutting and training with a moderate weight. You certianly don't want to overload that disc so build around it slowly and take your time with lifts. I wouldn't do squats or seated shoulder presses or deads. Just take your time and lift moderately you will build up your core strength and you'll add more support. Also if your doing bi's and tri's or shoulders then just do then on an incline bench. Goodluck mate, hope the recovery goes well. Inactivity though can cause more pains than necessary.

i Know its not the same thing but my old man was diagnosed with crumbling spine when he was 50 but i have been dragging him to the gym for over a year now (he used to train religiously but stopped at 45) hes now 61 and he said the improvement in his back and overall feeling is amazing, he avoids squats,deads but does most of the other lifts all be it light but hey hes not needed to seek help from the chioro or medical now for 9 months so it must be working!
I hope you get on well mate Good luck!

Thanks guys, sorry haven't replied sooner.  Still working on it, but not doing any weights at the moment, just to be safe.   Can't wait to get back to weights, miss it so much.  Peace.

went to the gym on friday gone, did some back and biceps exercises, going light, using mainly cable machines to avoid compressing my spine. feeling a little sore in the arms, other than that not too bad. back feels a little sore, but i guess thats expected. hoping to go this evening. feels good to lift weights again, last time i lifted was in august 2007 when i stopped due to an elbow injury. oh, and the same elbow is feeling a little painful.....someone told me i could have tennis elbow. going to monitor the situation.

Safe Lifting.

Quoted from muscleflex

went to the gym on friday gone, did some back and biceps exercises, going light, using mainly cable machines to avoid compressing my spine. feeling a little sore in the arms, other than that not too bad. back feels a little sore, but i guess thats expected. hoping to go this evening. feels good to lift weights again, last time i lifted was in august 2007 when i stopped due to an elbow injury. oh, and the same elbow is feeling a little painful.....someone told me i could have tennis elbow. going to monitor the situation.

Safe Lifting.

whats the pain in the elbow like mate??
as i used to suffer with what i thought was tennis elbow and it would ache but not when lifting just generaly in the day my right elbow would start aching and feel like a tendon problem, i tried alot of things for it like those straps you can get but it seemed to just subside so it could be your tendons getting used to lifting but still worth getting it checked though