Updates

Hi all. Thought I'd post up a short update on how I am getting along these days with my training and my lumbar issues.

Overall, things continue to go well.  The leg pain, burning and numbness that I endured for a year and a half has not returned, fortunately, and though I do have occasional nerve twinges in the hip (that don't extend past my left glute), I'm not 100% sure that those are actually from my L5 nerve root vs. the L4 nerve root (where I have a small disc bulge as well).  Overall, those are fairly minor and do not impact walking, running, dancing, training, etc.

I am still being careful with CrossFit loading and volume, and I am not Rx'ing every WOD, to be sure.  I have continued to focus on really good technique and form, and only go heavy in low-volume strength work.  I rarely deadlift right now, and I don't think I'm suffering for it.  Since it tends to induce higher lumbar shear stresses, I'm OK avoiding it for the most part since I am retaining posterior chain strength via squatting, kettlebell swings, weighted glute bridges and also via some olympic lifts - cleans, snatches.  My clean and jerk is about 25# below my all-time PR, and I don't see any big reason to push it, and recently I snatched 155#, about 10# below my all-time PR.  I'm good with those numbers for the moment, and most importantly, they haven't caused me new pain.

I still hammer my core with planks, weighted planks, suitcase (kettlebell) carries, Chinese bridges, glute bridges, bird-dogs, etc. and I think it really helps to maintain the lumbar stability, especially post laminectomy.  I continue to avoid sit-ups and most flexion-based movements except for on rare occasions when I feel like doing a few toes-to-bar, and I am being especially careful w/WOD combos that combine burpees and flexion with high rep lifts per this recent interview with Dr. Stu McGill.

I continue to do decompression (hanging from the pull up rig, arm supports from tabletops, etc.) a few times a day, and that does help especially after sitting at work a lot or driving.  When I work from home I use a standing desk and alternate between sitting and standing.  I also continue with mobility work on glutes, hams, hip flexors, etc. though not as much as before.

Interestingly, I've had a few PT's and docs tell me over the last few months that I was wise not to go for a fusion at this stage.  No sense in starting the clock on further disc degeneration and with leg pain as the primary symptom, fusion didn't make sense at this point.  Hopefully it stays that way.

Anyway, I hope this blog is proving useful to those going through a similar journey.  I'll post an update over the summer.

Be well, fellow aging lumbar athletes!

#crossfit #weightlifting #spondylolisthesis