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I had fusion of L3 L4 and S1. I needed more fusion up higher but gave me the most bang with the less loss of motion.
OK when I suck my gut in hard my spine straightens a bit. So which exercises can I do to hold my spine elongated (straighter)
And about how long before I see results?
you could always give vacuums a try. youtube it for ref. that should help along with shrinking your waist down pretty good. i was able to bring mine down 3in or so over about 6 months doing them first thing in the am every morning before i got into the shower
Honestly core strength helps a lot. When my gut and back muscles got back to where they should be I am over 1/2-3/4" taller. Sounds silly but true. I also do bar hangs. The key for this is to relax your lower body and just use forearm strength to grip. It is good for your shoulders and grips strength and de compresses discs which I have a bunch of desiccated partially bulging discs. I have a fusion L5 to S1. Doc said I would need L4-L5 fused in a year or so 5 years ago. Last time I went in he was amazed at how much better my back looked.
I just do my PT EVERY day. 4 sets of 1 minute bar hangs 2X a week. Yoga poses that stretch glutes, hams, back and gut. I have one KILLER ab day. Minimum 300 pieces of gut work and not sissy crunches or such. I do medicine ball situps, oblique crunches with 5 lbs hand weights held by my ears. hanging knee ups with ankle weights ect. Then I do 50-100 light gut moves 2 more times for my between ab destruction.
I went from constant pain, numbness in my legs, needing surgery to mild discomfort...sometimes and a strong back. I have buddies who ask me how I fixed my back. They will start out with my routine or something similar and give up. Been doing this for years now. I have not "thrown my back out" in years. My stomach is STRONG. It has helped all my lifts too.
This may have been a little off topic bro, but I swear by it. I have not felt this good since my teens. (Had my back fused in 91' early 20s)
"SHIAT BIOTCH, thats a big ass!"
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