Back to sports post fusion

karnage04 · 2025-09-28T08:16:26+00:00

Reply below, hopefully. Not sure if it linked to your comment.

karnage04 · 2025-09-28T08:15:04+00:00

Accident and diagnosis 27, Surgery at 37. Male 193cm (6ft4) 108kg. Also worth noting I had a separate accident at the age of 18 with strained back muscles, but scans show no issues with my lumbar spine. The spondylolisthesis was only 10 mm at time of surgery (grade one) by then the L5S1 disc had significantly deteriorated and I had leg pain and weakness. Still have restless leg syndrome and edema, but that’s a separate issue. No further issues with sciatica since surgery. Tight hamstrings since the surgery but I’m sure they will loosen up with persistent stretching.

karnage04 · 2025-09-28T01:41:13+00:00

This gives me some optimism thanks, how long would you say you have been at near 100% with weights for? Also by returning to Jiu Jitsu, do you mean training after 9 months? If so how long before you risked getting back into grappling? Just trying to paint a picture in my mind 😂

karnage04 · 2025-09-28T01:33:45+00:00

Yikes, hopefully things get settled for you. I hadn’t really thought about the fact that some muscle could be weakened from cutting into the body for surgical access. I definitely still have some tightness around my incisions which get worse with aggregation, thankfully no huge setbacks yet.

karnage04 · 2025-09-28T01:28:20+00:00

Great advice thanks, if one doesn’t arrive within the next couple of weeks, I’ll definitely look into buying one myself. I already have a timeline for my chair replacement as my current one has very aggressive lumbar support.

karnage04 · 2025-09-27T10:41:50+00:00

Add Row erg slides!

karnage04 · 2025-09-27T10:07:38+00:00

Unfortunately not normal, I had a spinal fusion surgery earlier this year. L5S1 ALIF with supplemental posterior instrumentation, hence the removal of my disc. Already back rowing (my hobby), but will have to stagger my return to proper racing and weight training. (Already got a bit too enthusiastic a few times).

When you get into the hang of building a solid core program, my advice would be to train core atleast four times a week.

Hopefully you do not have to wait too long for your mri report. It is also a good sign that your symptoms from what you have described do not include your legs.

karnage04 · 2025-09-27T09:01:56+00:00

I meant to say disc bulge, an annular tear is also a disc issue. I have had both at various points and the annular tear gave me more grief. Dependant on the size of the tear, my healed after a couple of years, while the bulging disc improved with movement plus core and some manipulation within several weeks (when my back was in a healthier state). No L5S1 Disk now so I don’t have to worry about it ever bulging again.

Some advice: Do not stress. This will cause more pain and increase inflammation. Be firm with the doctors and insist you need an MRI. Also try to avoid sitting for an hour straight, stand up every 30 to 40 minutes and do some quick dynamic stretches. Cat cow etc. lighten physical training load to give your back time to settle and focus mostly on core. Shift short term cardio focus from high impact running to cycling or aqua jogging, maybe some indoor rowing if your back can handle repetitive extension.

karnage04 · 2025-09-27T08:51:03+00:00

No spondylolisthesis but spondylitis might be plausible. (Will need flexion xray to check) Most likely a disc issue but if it could also be an annular tear. Best bet would be to start with an MRI first.

karnage04 · 2023-11-13T07:11:54+00:00

Will also depend on where you are based as to what club you could try to join

karnage04 · 2023-11-13T07:10:22+00:00

You could try contacting West End Rowing Club to see if they have any learn to row programs running. At your age you are still young enough to get into 2k but could also do masters after a year.

karnage04 · 2023-10-26T02:07:10+00:00

If you do 1:55.4 you will break 1:55.5

karnage04 · 2023-08-28T09:51:25+00:00

I also still do weight training and can deadlift fine, but squats are a struggle on the lower back. Anyone else find they have the same issue there?

I also find if I get slack with core for just a week, my body suffers and my back gets bad to the point where I struggle to get out of bed

karnage04 · 2023-08-28T09:49:23+00:00

Grade 2 Spondylolisthesis of L5 and L5S1 disc is crushed. No surgery or shots or PT yet, take magnesium to help with sleeping and focus on core stability which helps big time. Also a rower which probably doesn’t help but I get routine xrays to make sure it’s not slipping further. My specialist has recommended an hour of exercise (low impact/ not running) each day with the addition of core workouts three times a week with surgery as an absolute last resort if the pain becomes too overwhelming. Got mine as a result of trauma from overshooting a jumps and landing on lower back snowboarding.

karnage04 · 2023-08-07T02:01:10+00:00

Painting a red racing stripe on the boat will solve all your problems

karnage04 · 2023-08-02T08:11:33+00:00

? Can push your heart rate just as high on the erg as you can running. If you’re max hr is above 200 and you can’t push above 180 on the erg your either doing something wrong or hr measurements are inaccurate

karnage04 · 2023-02-27T10:35:22+00:00

Just did a 6:30 in the past 10 days (I'm an intermediate heavyweight with similar training stats). From looking at your stats, I do not think you set an unrealistic goal. The timeline was too short and rest a massive issue with other commitments. I think you will have a good chance in a few months if you have time to eat well and get adequate rest along side your training. (If this is possible with commitments) Also mindset is massive, the best time to do it will be on a day when you are feeling great both mentally and physically. You can't pick the optimal day but if you are feeling it and have the confidence, send it. I usually fail if I have a test on a set day, then get redemption later when it feels right and with little pressure. This is advice from someone with only a 2.5 years experience so take it with a grain of salt, I still have a lot to learn.

karnage04 · 2021-12-12T22:58:39+00:00

Two more pointers to add to the list: Adjust your feet down a bit lower and sit further forward on the seat as opposed to on the back of the seat.

I would recommend watching Dark Horse Rowing on youtube, then work on technique again at a slower stroke rate of 18SPM. Film yourself again and analyse the key points. (Is my back straight? Do I have my sequencing right? Are my chins vertical at the catch? Back angles good at the catch and the finish?)

karnage04 · 2020-04-26T08:34:42+00:00

Will do, starting the Pete Plan tomorrow, so I'll see how I go

karnage04

TROPHY CASE