Not a sports injury but ? on form due to previous injury
I had a fusion of my L5-S1 a year and a half ago. I have just returned to the gym and cannot do any exercises where I lay on the bench and my feet are on floor (like benching). I have to put my feet up on the bench. Not sure why but feet on the floor HURTS my back so bad. Should I avoid these types of exercises or is ok if my feet are on the bench?
You might want to go see a doctor or chiropractor to get checked out about that. Did you go to any kind of rehab after your back surgery?
There are varieties of underlying reasons for getting spinal fusion, but whatever they may be, they all end up putting you in greater risk of developing spinal problems in other un-fused (normal) vertebraes.
Seek help with Chiropractor - the problem will only get worse without seeking help. You will need to work with a Chiropractor to make sure that you are not overworking & damaging your lumbar/sacroiliac joints.
In the mean time, stay off exercise that aggravates the problem and do exercises such as bird-dog, bridge and others that will strengthen your para-spinal muscles, quadratus lumborum muscle, abdominal muscles and glute muscles.
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