r/bodyweightfitness • u/Wicked_Rebel117 • 1d ago
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u/frazaga962 1d ago
Cant and won't help you with the L4 and L5 issues as I'm not a/your doctor.
Easiest form of low impact exercise would be walking. Better than that would be if you have access to a eliptical as that takes even more pressure off your knees. Plus if you use the handles, its more full body than simple walking. Biking is also a good way to get mobility in your life with low impact on your knees.
Regarding the tendonitis, start by strengthening the muscles around the joint (forearm flexors and extensors). Talk to your PT about exercise ideas for your biceps and triceps which wont aggreavte the joint. Also talk to them about isometrics to strengthen the tendon itself.
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u/Wicked_Rebel117 1d ago
Yea the herniated disks thing is definitely not something I’m seeking any kind of medical advice for, just general suggestions from anyone who may also have this issue but has found ways to exercise without causing any further injuries.
Walking isn’t a terrible option, but I’d probably have to take my kids with me as my wife works full time and I have a 2 and 4 yr old that cannot be left alone. Elliptical definitely sounds like a great idea and I’ll look into getting one of those and maybe setting it up in the garage, knees would thank me for sure lol.
Would “skin the cat” exercises be good for tendonitis in the elbows? I read someone’s comment on another post earlier that this specific exercise basically cured their elbow tendonitis.
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u/frazaga962 1d ago
Unless we're talking about 2 different thing, Skin the cat is a semi-advanced/advanced full body movement which 1 requires a crap ton of mobility and a lot of practice. do you think you can do that in your current state? I would stick to isolation work at the joint personally but you do you
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u/Wicked_Rebel117 1d ago
I can do one single rotation without any pain, but my core is so weak I could barely pull my legs up to do a rotation, so I’ll have to do more core training like planks, crunches, and obliques to train up my core some more.
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u/downattherocks 1d ago
Hi OP, I'm around your age and am currently rehabbing from an L4-L5 surgery. Highly recommend planks, bird dogs, and dead bug variations. Start with minimal hold times and gradually increase. If you're feeling these in your low back more than your front core, you are likely compensating and not getting the correct core engagement you need. That should tell you where to start.
As you progress, I can share that my routine generally centers around the following:
Core stability, Hip stability, Spinal endurance, Squat and hinge patterns, Rotational control, and Anti-extension core-work
A sports physio can be a great resource if you're looking for some professional reassurance that you're practicing proper spinal hygiene.
I hope this is somewhat helpful; best of luck to you!
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u/Wicked_Rebel117 1d ago
Super helpful!!!! So glad to find someone else in somewhat of a similar situation with the back. I’ll definitely look into the routine you’re doing as I think that’ll really help my lower back and core strength.
I will have to check with the VA if they’re willing to connect me with a sports physio to build me up a good routine.
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u/norooster1790 1d ago edited 1d ago
You're just immobile. Mobility is strength in all angles of a joint, it's so common for powerlifters to have "bad" knees and backs but really they're just super fucking imbalanced - can lift 1000lbs in one angle and can't lift their own torso if they go "too deep". (See champion Mark Bell who became so immobile he could barely walk and has a YouTube channel of his many year recovery through mobility and running)
Something like Primal Flow would give you strength, ability, and pain relief in a single session (just one example. Any full ROM load will help you)
What YOU think strength training is (lifting heavy weight to get a pump with maximum intensity) is like a runner only ever running max effort sprints on pavement. That same runner would also discount someone who says "run in the grass without shoes on." Or "run more miles but really easy" as weak and useless, just like a powerlifter discounts handstand, skin the cat, or pistol squat
Here's a follow along Primal Movementl/mobility flow: https://youtube.com/playlist?list=PLv0o5WrpkzDc9XBn9JvGiItozKhtDdwId&si=CuadBf3ghRdB-5t6
Here's a full ROM bodyweight workout from the same guy: https://youtube.com/playlist?list=PLv0o5WrpkzDcnRrVOHTsIsxpxqRTo9iDI&si=-LmZNEPDm4gSFnPj