Hi readers. Just a quick note to say I'm still here in 2021, and still training.
Thankfully I'm passing almost 6.5 years since my decompression surgery with no new leg pain, and passing 6 years since I've been training in olympic weightlifting. 2020 was obviously a challenging year for everyone, and I did have some hip and lower back soft tissue injuries while training early last year, but I worked through those and they were pretty much unrelated to my spondy.
I managed to compete twice in late 2020 in online competitions, and hit a PR in my clean and jerk (108kg / 238 lbs) and came within 2kg of my 2019 competition PR in the snatch at 86kg (189 lbs). Planning to compete online this year until the vaccine is more widely distributed and in person competitions become more prevalent again.
Hope everyone is able to exercise and train through their spondy and the pandemic.
Stay well and stay safe!
#crossfit #weightlifting #spondylolisthesis
I can't tell you how happy I am to have found your blog. I'm a 52 year old female distance runner who started CrossFit 2 years ago with my husband. I've always been very cautious with the barbell; I do not sling alot of weight around. A few weeks ago I started having random glute/thigh numbness/tingling. L5/S1 grade 1 spondy. I'm in PT, and my PT feels confident he'll get me back to doing all the things. Reading online though has been so depressing because there are so few stories of people finding ways to keep doing what they're doing. I'm quite happy to modify ... please just don't ask me to stop completely! So finding your blog was a breath of fresh air. If I didn't have occasional tingling I wouldn't even know spondy was there ... who doesn't have a tired/sore back from time to time? So I'll stick with the PT and try to be smart... and start believing that yes maybe I can keep going.... Thanks!
ReplyDeleteHi Sailing. Thanks so much for your comments and for sharing your story! Indeed, I would have never known about the spondy if it weren't for the initial tingling and numbness. Unfortunately, as you read, mine progressed to much more pain, but I have not had a fusion or further surgery since my one procedure in 2014, and focusing on core work and proper movement is the key!
DeleteKeep at it with that PT and make sure you focus on FORM first with the lifts in your CF class. The heavier weight will come if you're patient, but don't rush it - it isn't worth it until the fundmentals and core strength are there first!
And, yes you can keep going with a spondy! Just be smart about it and listen to your body.
Cheers!
I came across your blog back in 2019 when I was newly dealing with grade 1 L5/S1 spondy and as others have said, your blog gave me rays of hope in those extremely dark days. My condition was bad enough that the smallest things I did would make my back explode and I had to drop all immediate ambition for a quick recovery and begin a long, methodical core recovery beginning with no more than a 3s planck and increasing by 1s or 10% per week and similar for other core exercises. I kid you not. That was the only way I made it out. I very slowly, glacially added other core exercises and increased their volume and was just feeling ready to start lifting really low weight last year when I had a new accident and broke my foot and my thumb. Back to the dark days, but your blog still gave me hope and I kept at it and am now, finally, beginning to lift again. I could write much more, but I am so grateful that you wrote this blog and continue to post from time to time to let us know that you are still doing well and lifting. Now that I am starting lifting, I am trying to decide which lifting belt to use. I want greater coverage of the spondy area and remember you used the Harbinger 7.5" one linked on one of your early posts. I was wondering if you are still using this or did you switch? (There are some negative reviews on Amazon about it not remaining secure.) I would appreciate any guidance in this matter.
ReplyDeleteAll the best!
Hi Neil,
DeleteThanks so much for your comments and kind words. I'm sorry you've had to deal with this dreaded spondy issue also, and especially sorry to hear about the broken foot and thumb (yikes!), but glad to hear you're on the road to recovery and lifting. I really think lifting (smartly) is beneficial to our backs, and if done with good form and careful load management, can actually help stabilize the core tremendously. I think you were very smart to start from the beginning again with methodical core rebuilding, as it really is the basis for every good functional movement, and allows for so many other athletic movements.
Anyway, regarding belts, a couple of thoughts:
1) I really have not used the Harbinger 7.5" belt in a few years, as in weightlifting meets, you are only allowed to use a belt that is a maximum of 4" wide, per the IWF spec. Given that, I switched to pretty much only using a 4" belt for heavier lifts. I switch between an Eleiko leather belt and a 2Pood competition belt, like this one: https://2pood.com/collections/weightlifting-belts/products/snake-eyes-straight-belt-w-wodclamp
I do, however, believe that a 4" belt will still cover L5-S1 for the most part.
2) I have actually moderated my use of a belt quite a bit, and now try to save the belt for my heaviest attempts (over 85-90%) and I believe that my core has gotten even stronger as a result. As a side note, I do the same with knee sleeves now too - I wait until heavier attempts before I roll them up and my legs and knees have gotten stronger and more resilient.
3) I found the Harbinger belt to be fine and I didn't experience any slippage issues when I used a while back, but it's possible that something changed in the manufacturing over the years, or that I just didn't use it long enough to wear out the velcro, etc.
I hope that's useful info. Feel free to reply back or ask more questions.
Best of luck on your journey back!!
AF
Forgot to add - while the decision to only use the belt for heavier attempts works for me, obviously consider carefully your own personal situation and diagnosis.
DeleteI personally believe that learning to build the core strength and capacity in the lifts without the belt (starting at lighter weights, obviously) will be of huge benefit, but every situation is unique and you may need the belt for a while longer or always.
Just wanted to add that disclaimer :)
I (29M) just came across your blog after a recent Spondy diagnosis (Grade 1 L5S1). As someone who has been very active my entire live, I've been struggling with the idea that I might not be able to play sports, lift weights, and run around with my kid (baby boy on the way!). Your blog and thoughts are re-assuring - I appreciate the updates and you sharing your perspective!
ReplyDeleteI (29M) just came across your blog after a recent Spondy diagnosis (Grade 1 L5S1). As someone who has been very active my entire live, I've been struggling with the idea that I might not be able to play sports, lift weights, and run around with my kid (baby boy on the way!). Your blog and thoughts are re-assuring - I appreciate the updates and you sharing your perspective!
ReplyDeleteHi Mat,
DeleteThanks for much for your kind thoughts and I'm sorry that you're having to deal with this issue, but glad to provide some hope and reassurance that you can stay active! Grade I, assuming it's stable, shouldn't be any sort of death sentence when it comes to sports and weights, so stay positive.
And congrats and best of luck on the new baby!
- AF