Amazingly this is going to be a brief post. Bottom line? It’s been 2 years since my microdiscectomy surgery and I can say without question that it was a complete success. The phantom pains, tightness, and fear of reinjury are all just distant memories. For anyone who just had the surgery or are consulting with their doctor to get it, feel free to read through my earlier posts here and here to gain perspective. You’re probably feeling or have felt the same things I have. One of the greatest things to come out of this surgery for me personally is that my gym sessions have grown more intense, my stamina is at an all time high, and my waistline is shrinking. I can run outdoors without foot or hip pain, and I can run consecutive days without having to load up on advil and ice afterwards.
Don’t get me wrong. I still have to have pretty strict discipline when it comes to the amount of weight I lift and the exercises I do. The notion of reinjuring the disk/nerve still lingers, but as long as I’m taking my precautions in advance then I know I’ll be OK.
The way a pilot goes through a meticulous pre-flight checklist, here’s what I do to prepare for a run, or weight lifting session. These are all basic tenets of exercise for anyone, but most “healthy” people forget how important this stuff really is. For anyone with back problems, I recommend you take heed of these pre+post workout tips and make them a permanent part of your daily regimen.
1.) Stretch Before Work-out – Stretch leg muscles thoroughly. Spend at least 10-15 minutes doing this. So important in helping me feel good before I start excercising
2.) Have a plan + know your limits. Lifting light weight is where you’ll want to begin (especially in excercises where your back is involved). The idea is to get your muscles moving and working.. even with light weight.. that’s better than not doing anything at all or trying to overdo it. Be careful all the time and focus on proper form to prevent injury in general!
3.) Choose a good pair of running shoes. – Make sure they are comfortable, fit well, and are tied tightly.
4.) Stretch After Work-out – (and for that matter – stretch on days you aren’t working out)
5.) Drink Tons of Water – just because you should
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There you have it. As I’ve said before.. there’s no magic bullet. It’s combination of developing good habits and introducing new ways of doing things into your workout routine. Good luck out there!
