Help my recovery- Back issues want to get back in the game!

[Catweiser]

Spare you my life story, Im 24 yrs old and I got pretty into BJJ last year for about 6 months but learned I have spondylolysis (lower back vertebral slippage). So I went from the best shape in my life to fairly out of shape state I am in now.

I want to get back in the game- of some sort atleast, if not BJJ then maybe muay thai where Im not getting my back wrenched on constantly. Being in a competitive environment with other people is supportive and inspiring, and the better shape im in the better my back will be but Ive fallen into a slump without martial arts to motivate me. I know some wrestlers get spondylolysis and due to strengthening core and supporting muscles have successfull carreers.




TLDR- Help me with some tips so I can get back into decent shape and build core and back strength I need to get me to the point where I can get into MA again.

So far I figure- Swim once a day frontstroke
- Buy a ton of chicken and veggies from costco and eat that almost exclusively to get rid of the fat around my back muscles. Maybe an orange once in a while so I dont get scurvy :)

[ronin1]

Start with something not too agressive like planking for time. The more muscles that are integrated into the exercise the better. (load sharing) After you can maintain postural integrity for two minutes without lumbar sagging then proceed to a more ambitious dynamic movement like hyperextension. Do not fail to work the abdominals agressively during this rehab time. Work them in sagital and transverse planes and with as much range of motion as you can muster. A strong abdominal musculature will help protect your spine through traumatic movements.

[Tom Kagan]

TLDR- Help me with some tips so I can get back into decent shape and build core and back strength I need to get me to the point where I can get into MA again.

Seriously? You fucking broke your back.

Go to a physical therapist who deals with athletes and do what they tell you. Don't ask for rehab advice from random anonymous morons on the internet.

[Shawarma]

Spondylolysis doesn't necessarily mean "you broke your back!" In his case, it sounds like something he has had since very young as he "learned he had it." It can even be congenital.

It is quite common in people like wrestlers and young female gymnasts who have to curl themselves up in funny shapes and is not necessarily all that incapacitating. Many people suffer from spondylolysthesis without having any symptoms at all.

Kagan's advice is sound, though. Speak to a physiotherapist or other person well versed in rehab, preferably one who deals with a lot of wrestlers or high level gymnasts. Unless your spondylolysis is quite severe, you will be able to get back to even quite strenous sports if you're clever about it.

I'd hold up on the swimming, though, before clearing it with someone in the know, especially if you're fond of breast-stroke. That could induce extension in your low back that your vertebral slippage may not appreciate.

Edit: this article provides an easy to read overview of the rehab process for this condition. The references may be out of date, though, and a physiotherapist should be consulted regardless: http://frank.mtsu.edu/~wwhitehi/atep...ts/spondy.html

[Tom Kagan]

Spondylos = spine.
Lysis = break.

Spondylolysis = spine break.

It's a stress fracture. Some people win the genetic lottery and are more suseptible.

[Shawarma]

I am well aware of the medicalese. Perhaps I was being unclear. I agree with you - my point was that it is not necessarily a "ARGH OMG I BENT DOWN TO PICK UP A BARBELL AND MY SPINE BROKE ARGH!" injury but often something found incidentally without a fracture being apparent.

[Catweiser]

Hey thanks for your concern mate- I should have mentioned I am seeing a PT currently and not looking for any real medical advice/treatment plans.

Im asking for general diet, low impact exercises and tips for getting back into shape. Help me out here gents swimming (front crawl) seems to be a good trip but I could use some exercise pointers, meal plan tips that kind of thing.

Ex. Planks- thanks Ronnin I totally forgot about planks

Big thanks to Shawarma for that SUPER educational link, glad I made this thread

[elipson]

Best article for core strength.

http://www.t-nation.com/free_online_...ore_training_1

tl;dr, skip crunches and anything that makes the lower lumbar curve in an unnatural manner (back extensions).

Planks and Pallofs are my bread and butter for core and abs exercises.