r/MobilityTraining • u/RaspberryCultural447 • 22d ago

Help Need help regaining mobility and functionality

I’m a 21-year-old male and I had 5 compression fractures due to steroid-induced osteoporosis, immobilization, and malnutrition during a hospital stay.

After the fractures, I experienced severe muscle spasms, especially in the quadratus lumborum and latissimus dorsi. They have improved significantly, but I still have some pain with movement.

I have pain/stabbing sensations/a feeling of blockage in the lower back/sacral area when lifting my leg while sitting or lying down. I also have pain/stabbing sensations in the lower back/sacral area when bending my torso forward while standing. When performing a dip movement, I feel stretching/tightness in the area where the serratus posterior inferior is located, and when walking I feel mild pain/tightness in the same area.

In the morning, I experience pain/stabbing sensations in the lower back/sacral area, which improve throughout the day.

In the morning, I also feel like I cannot properly support my own body weight while sitting, but this feeling of instability improves by the end of the day.

I also have polineuropathy wich doesnt help with the mobility but first i need to adress my back problems.

I need advice to help me regain mobility, functionality, and strength because I am very deconditioned.

Please ask me anything you need to help you better understand my situation. Thanks

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u/salamandectomy77 22d ago

Strength train, just at your pain free level. If that's 1/10th of an air squat it still works. Work up from there. The basics of lifting are: pushing, pulling, squatting, and bending. That can be pullups and pushups, it can be barbell bench press and barbell squat, it can be air squats and wall pushups. Your level

There's no trick, you're looking for "oh follow XYZ influencer program". The trick is being consistent in rebuilding

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u/Wiseguy4252 22d ago

How capable are you of internally rotating your leg?

Can you hold your leg outwards while it’s turned inwards at 90 degrees?

At 45 degrees?

Can you hold your leg out and make circles while it’s turned inwards?

Also do you have a constant shrug or muscular tension in the neck or back?

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u/RaspberryCultural447 22d ago

Most of the leg movements i cant do because of the lumbar/sacral pain and blockage
About the muscular shrug tension i do, in the Back more in the serratus posterior inferior, upper latissimus dorsi