48-year-old male in good general health, has been lifting on and off for several years following a basic program for body recomposition/maintaining muscle mass. Had episode of mild sciatica last month associated with mild lower back pain- now mostly resolved. Did not need any major treatmentapart from standard analgesia. An MRI spine ( perhaps not indicated as symptoms were mild)showed mild changes - standard advice is to restart exercise carefully after full clinical recovery, which has already happened. However, given the MRI changes, albeit mild, I am keen to know which exercises to avoid/ how to modify training. Link to MRI report here which shows mild lumbar spondylotic changes with mild disc protrusion.https://drive.google.com/file/d/1qcIcOlYe_2ZSOZgf2MY4atk1Yvsdy7S4/view?usp=sharing Many thanks
Hi there,
Fortunately it is not necessary to wait for “full clinical recovery” in order to resume activity and exercise. There are no specific exercises that must be avoided in this situation; ideally you are able to return to full and normal activity, and adjust the “dosage” (intensity, volume) based on your individual tolerance at any given time.
Discussing your individual MRI report and making individualized recommendations is not something we’re typically able to do via the forum, but fortunately we do have several free resources with general advice on how to go about this process, starting here:
https://www.barbellmedicine.com/blog…ining-what-do/
https://www.barbellmedicine.com/blog…e-the-process/
We also have a low back pain rehab template available, or for individualized consultation and advice, our team of rehab clinicians would be happy to work with you as well, if needed. But the bottom line is that this is probably less of a “unique” situation than you think; given your recovery, I would manage your training as if you’re a beginner and gradually work back towards the activities you want to do, with nothing in particular that must be done or must be avoided.