I’ve had low back pain for 30+ years. Had surgery 2 years ago with a disc replacement at L4/5. Following therapy/rehab after surgery I was great for about 1 year. Now it’s back (pun intended). Not as bad but still problematic.
Just had an MRI and have facet hypertrophy at all but the top level of my lumbar vertebrae. I’m going to get injections and maybe a rhizotomy to address that. Beyond these procedures there’s not much I can do medically.
Now I’m looking for specific exercises to strengthen the erector spine in that area. Anyone with success stories at reducing/eliminating low back pain with a specific erector spinae strengthening routine?
Be warned that trying to strengthen the lower back directly can make the pain worse. I learned this the hard way. The only way I relieve my lower back pain is by doing spinal decompressions before and after squats and deadlifts.
When you say born without last disc, what do you mean? I do not have any disc material at L5/S1. I go from lumbar spine to SI without any joint material in between. Also born that way.
You’re wrong and probably tried to strengthen the low back the wrong way
Not sure if that’s you or your PT. If it’s the former, I’d strongly recommend removing your details from a public forum
Regardless, as a sports injury physio myself, I would strongly recommend you bring up your specific goals and questions with the PT you’re currently working with. If you aren’t currently working with a PT, I would seek one out. Look for those in your area with CSCS and/or CES qualifications. If you can get to Fort Worth, check out APEC
In terms of recommendations for rehab, I would start with isometric (non-moving) exercises that challenge the spine in all directions. Some good starting points are:
Something to consider/research.
I have been having lower back/disc issues for prob 20+ years. Just dealt with it. About 4-5 years ago i had had enough and looked into some treatments. Went to a chiro that specializes in spinal decompression but out of pocket $12k didn’t appeal to me with 0 guarantee it would be a lasting solution or even fix the issue at all.
Spoke with my doc who does my TRT(Osteopathic physician) and he recommended that I give PRP a try on the tiny musculature that is supposed to support the disc in the area of pain. My x-rays showed that spinal alignment was not great and vertebrae appeared to be compressing the spine. I had this procedure performed on my neck about 15 years ago and it worked so i figured i would give it a try. Dr said he has seen the most success with 3 consecutive treatments and then possibly maintenance treatments down the road. Had the procedure done and everything has been great since. One treatment was enough and i haven’t had to go back in for any maintenance treatments at all. $2200 total cost and worth every penny.
Obviously not sure if this would be right for your issue but it’s a t least worth investigating.
I had some back injuries and damage that required a couple surgeries and left me with a little bit of paralysis in my left foot (that’s mostly a joke for my kids now). I came back to be able to squat 455 and DL over 500 without pain that you wouldn’t normally associate with those exercises. Certainly not over here setting records, and I legitimately can’t do everything I used to (a lot of that is probably just age/ neglect), but just illustrating that there’s certainly a path forward for most of us.
Anyway, @j4gga2 is a bonafide expert in this area, and it sounds like you’re working with a PT, so I think you’ve got some solid resources!
Whilst I love the thread the needle - I probably prescribe it on most days - it’s pretty low-stimulus. As such, it’s not a high priority for chronic low back pain individuals unless:
They really like it
Assessment revealed poor mobility through the ribcage, thorax and scapulae
Definitely a viable, appropriate exercise for OP, especially as a warm up or post-exercise “relaxation” option
I was unknown to what was wrong until an xray showed, then MRI confirmed. I wasnt going to get fused as the success rate was horrible. 100% success with the minute man procedure. Was on alot of pain meds for years and healed opiat free. The whole surgery was done in office of his and i walked out to car. Amazing
Oops so ya was born without last disc in vertebrae. I am just a dumb drywaller, dont redlly know what else to say broh… Good luck hope the best for you
