tight hip flexor and Spondo

dobie

Double-Digit Post Count
hello everyone. This site has always had great ideas, so I thought I would ask for some. My left hip flexor has been tight for several months-I drive alot for work.(a num spot on upper thigh has also been there). Been stretching it 2 times a day for 2 months now- also diagnosed with spondolysthesis at L5 S1 with MRI. Orthopod said num spot is common-sees it in cops who sit alot and not to worry about it. Mid June my pins and needles down my legs and feet were bad- not as bad now but still there. Any extension based work makes my spondo symptoms worse. I have been cleared to do PT, PT said to keep neutral spine when doing workouts. Spine specialist says I will at some point need fusion surgery-which I refuse to believe and accept. Was hoping to get some thought/ideas for training.
Thanks
 

Pnigro

Triple-Digit Post Count
You might want to sit down and read this:

https://www.painscience.com/articles/structuralism.php

:)
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Brian D, in your place I would look for good resources, people you can count on for good advice, and start learning about what helps you and what doesn't. If you're familiar with my story, it's not been a simple journey nor a linear one, but the effort was and is worth the results.

For a starter, please read "Treat Your Own Back" by Robin McKenzie or the later revision of the same book, "Seven Steps to a Pain-Free Back and Neck."

Try also spinal decompression in some form - hanging from a chinup bar is my preferred method.

And get strong - it will help and help a lot.

-S-
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Brian,
Where are you located?

Lets see if we can get you with a medical pro for some guidance
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Brian
Go see Jason Green at Vinna Fitness (Hennepin area downtown)
I believe he knows an SFMA therapist etc... that can give you a hand
 

dobie

Double-Digit Post Count
Thank you all for the suggestions. I just started light goblet squats a week ago-1st workout just bodyweight-2nd a 35lb bell and last one a 53lb bell. just a couple sets of 10-15 reps. Everything seems O.K so far with goblet squats. Also ordered a book from stuart Mcgill-that has me doing a bird dog exercise for low back and quite honestly I think my symptoms get a little worse after doing bird-dog, it also does not seem very functional to me at all.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Brian, this is why I said "start learning about what helps you and what doesn’t." Not everything that's supposed to be good for you works for everyone.

You need:

- good medical advice

- good rehab advice

- good training advice once you're past the rehab stage

- a real desire to learn about what does and doesn't work for your own back

Those are all must-haves.

I have not found an extension exercise that agrees with my back so I simply don't do them, and even though we could have a debate about whether or not a bird dog is an extension exercise, I don't do those, either.

The first rule is Do No Harm. Stay away from things that bother your back except in the very specific instances where you are _sure_ the trade-off is short term discomfort for long-term improvement in your condition.
 

dobie

Double-Digit Post Count
Thanks Steve,
I agree 100%. Much of this is trial by fire I guess. No more bird dog for me- I respect Mcgill's work, his stir the pot exercise works great for my anterior core. I really hope I can do swings again.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Brian, take a look at my story, either on the blog I wrote here 2012

http://www.strongfirst.com/my-strong-first-manifesto

or on the About page on my web site, http://kbnj.com

Drop me an email via the link on the web site if you want to talk more about this off the forum, and best of luck to you with whatever you decide to do.

-S-
 
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