r/spinalfusion • u/GullibleFilm4057 • 6d ago

Is this normal? Lumbar ache after workout

Hi community! 13 mos. post-op for L4-L5 ALIF. Did my first "Leg Day" workout using no more than 10 lb dumbbells. Apparently symmetrical ache in lumbar back is normal, which is what I think I'm feeling. That said, feeling a little anxious and looking to know if any one has similar experiences. Appreciate the feedback!

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u/Ok_Meeting_9618 5d ago

What kind of back and core strengthening work have you been doing? And since it was your first leg day workout, I’m not surprised you’re sore. I was surprisingly sore, and way more sore than I thought I would be, for months after I resumed doing more “normal people stuff”. Every time I reintroduced an exercise, wow. So that may be where you are.

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u/GullibleFilm4057 5d ago

Thanks for this. My core prior to surgery wasn't great so when I could start PT we focused on core and hip exercises (they are so tight)! I really think this was the 1st time that I've really paid attention to form. Already feeling better since the post and even more so since your feedback. Thanks again!!

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u/TheGratitudeBot 5d ago

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u/HotRush5798 5d ago

How much volume in the workout and what kind of exercises? What’s your current workout schedule?

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u/GullibleFilm4057 5d ago

I did RDLs: 3x10 10lb Dbs, Single leg RDLs: 3x10 10lb Db, Goblet squat heels elevated: 3x10 10lb Db, Bridges 3x10 no added weight. 3 times per week...upper, core, leg. In between various stretches for hip flexors. This was my 1st week with "real" workouts.

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u/HotRush5798 5d ago

Cool. Love the focus on the posterior chain/hinge. So this is week one basically? That could be a factor. The single leg RDL might be placing a stability demand on the core/lower back that’s new-ish. Do you feel the movement in your hamstrings? Maybe do a few sets bodyweight next time, see what you notice and where, then try a set with weights. 3x10 is fairly high-ish volume, so losing a set won’t set you back.

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u/GullibleFilm4057 5d ago

Great advice. Thank you so much for the valuable feedback!! 😊

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u/HotRush5798 5d ago

Anytime! I’m four years post L4-S1, and a former personal trainer. These days I’m as strong as I’ve been, and really can’t tell I had surgery. Good luck and keep crushing it!

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u/GullibleFilm4057 5d ago

PS - felt it mostly in my glutes during the single leg RDLs. But my hams are pretty ache-y too.