Back Surgery...The Uphill Battle??

... pay good attention to posture, etc.  I'm must more careful now with posture and good form then I was earlier in life.  ...

Besides a few exercises, my PT asked me to read the world-renowned physiotherapist Robin McKenzie's Treat Your Own Back (Spinal Publications, Inc., New Zealand).  McK give some good emergency exercises and some good stretches.  But he says the most important thing is not what you do for sports but what you do immediately afterward--that is maintaining good lordosis = good back posture; same with sitting, use a chair with good lumbar support to maintain lordosis; I had my pickup seats rebuilt and the lumbar support replaced.

But as Mark Harf suggests a proper diagnosis and a competent physical therapist are essential; but I suggest you don't stop there--there is a huge amount of info on the web put there by Med schools, etc.

- the more core strength and balance and flexibility training the better, when your physical therapist and your neurosurgeon say you are ready, start with a beginning yoga classes and work up from there, forever and ever and ever - the more the better.

- start walking and swimming as soon as they let you, these are a great foundation for your fitness program and they dont put wild stresses on your back

- when you are really strong again, you can try more aggressive things, but be respectful of your body - pain is good feedback, pay attention, learn from it, and dont try to suppress it (except at night when you need to sleep - but still pay attention)

- alot of the pain you will have is just from stiffness and a brisk 20minute walk - a "warm up" - will get the blood flowing to your little microvessels and make that pain better, 50minutes and your brain will make endorphins aka "happy neurotransmitters" and you will have your "runner's high"

- no one has a crystal ball to tell you when you will get there but if you are dilligent, you should get back you your old self in the next year or two, then you can make lots of "happy neurotransmitters" on those 6K days

- the more core strength and balance and flexibility training the better, when your physical therapist and your neurosurgeon say you are ready, start with a beginning yoga classes and work up from there, forever and ever and ever

I found tai chi much more suited to my body style than yoga--both are good


- start walking and swimming as soon as they let you, these are a great foundation for your fitness program and they dont put wild stresses on your back

I took a physical therapy class in a saltwater pool; did wonders getting me back on the road to rehabilitation

60+ years of foolishness and so far nothing major other than daily reminders of ... OWW! DOH! Oh, now I remember. I live by the old slapstick routine -- Patient - "Doc, it hurts when I do this". Doctor- "Don't do that" Good luck. Adapt. Enjoy.

1) What expectations are reasonable? 
2) How long will recovery towards being "100%" in respects to endurance level,  potential,  and general condition compare to pre-surgery levels?
3) How does one know if one is "over-doing it" before it is too late?
4) Will I ever be able enough for  snowy 6000'+ elevation gain days?
5) Will I ever enjoy mogul runs again?,  or attempt/land cliff drops?  
Movenhike

I had this too, back in 2004, a month prior to my son being born.

1) Expect to do whatever you like (caveat: you must train for it)
2) Give it a year of proactive core work and stretching.
3) You don't. So, you need to be consistent with a proactive core and stretching routine.
4) Yes, absolutely.
5) Yup, but you got to take care of your knees too.


Do core work. Stretch your legs & hips. BE CONSISTENT. It's never going to go away, but if you pursue a healthy core, you can do whatever you like

the big thing to remember is that you got to a high level of health and activity over a long period of time, so don't expect to jump back into where you left off without putting in some dues again.

hope you're feeling better soon and back at it next season!!

I had an L4/L5 micro disecotmy in 1991, at the age of 33. Today I hike, climb, ski (no bumps or cliffs), bike, and do a little running. Take recovery slowly. Listen to your Doc. Took me about a year to get back to 90%, then slow improvement for several years. If your back starts to act up - STOP. Patience, and you should be fine.

Best of Luck!