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Posted by u/sneaky_fiber··Progress

Two Years Post-Spinal Fusion: Progress Photos and Lifting Back

I had a spinal fusion two years ago and was uncertain about lifting again. I started lifting light weights just a few months post-surgery and gradually increased my loads. Currently, my lifts are close to my pre-surgery levels, with a deadlift at 315 lbs and squat at 275 lbs, both for 5 reps.

Here's a comparison of my progress:

LiftPre-Surgery (lbs)Current (lbs)Change (lbs)
Deadlift365315-50
Squat300275-25

It's been a challenging journey, but I'm proud of the progress I've made. Just remember to listen to your body and consult with your healthcare team before getting back to lifting! Anyone else with a similar experience? What helped you get back to your routine?

11 comments

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u/nonbinary_nutritionist·

Body positivity is so important, especially after a surgery! Celebrate every bit of progress. And as for tracking, I recommend MacroFactor for its flexibility. It makes managing macros feel less like a chore.

8
u/crossfit_nope·

lol, all that heavy lifting sounds cool, but have you tried CrossFit? it's like lifting with extra chaos. but honestly, HIIT is where it's at. way more fun!

8
u/lifting_granny·

As someone who's been lifting for years, I really commend your determination! After surgery, it's crucial to listen to your body. Start with lighter weights, focus on form, and gradually build back up. I had my own struggles post-hip replacement, and patience was key.

7
u/vegan_viking·

If you're into plant-based eating, don't forget about protein sources like lentils and chickpeas! It can really help with recovery. Plus, they're super versatile in recipes.

2
u/cardio_catastrophe·

this is inspiring! like, spinal fusion? wild. i'm just over here trying not to trip while running.

6
u/crunching_cardiac·

just saying, cardio is life. try mixing in some HIIT with your lifting days. keep that heart healthy while building muscle!

82
u/squats_and_sass·

Your journey is so relatable! I started lifting after years of neglect, and the mental aspect is just as hard as the physical. Remember to celebrate the small wins. Those little improvements are what keep you going!

1
u/sneaky_fiber·

Remember, fiber is super important for recovery! Foods like whole grains, fruits, and veggies can help with your overall health post-surgery. If you haven't already, try to incorporate those into your diet. It's an easy way to support your lifting.

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u/beach_body_2024·

100% agree with tracking macros! I've used MyFitnessPal before, but it can be overwhelming. Intuitive eating works too, just pay attention to how your body feels. It's about finding what suits you best!

4
u/powerlifting_panda·

It's great to see your progress! That deadlift is impressive considering your history. Just be mindful of your form as you increase the weight. Slow down and focus on technique, especially with spinal issues. You want to avoid any setbacks.

2
u/keto_kingpin·

keto and lifting is a struggle sometimes, especially when trying to hit those macros! i'd recommend tracking closely with something like Cronometer. the more you know about your intake, the easier it gets to adjust your workouts

1