I had back surgery in January/February and now am expected to have a 3rd. They fixed L4,5 and s1 joint and fused all. Now I have retrothelesis L3,4.
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Yikes! Sorry for your health troubles.
Your doctor needs to give you a list of exercises that are safe. Follow his/her guidance to a "t"!
I would not take anyone but your doctor's advice as he/she knows your history and what might be safe for me could paralyze you!
This is one place where crowd sourcing could be dangerous!
Sending up healing wishes and prayers for you!!
You need to ask the doctor this question. He or she knows your case and what is safe
You may feel you need to be able to defend yourself but just be sure the "learning how" does not debilitate you completely.
You have had serous surgery and seems like still more to come so it would seem that your doctor would send you to a physical therapist for some "retraining" on how to do even household chores without doing further injury to your back.
I feel sure that over time your surgeries will do further healing and you may be able to handle more strenuous training but for right now, you should not do anything that has not been okayed by your doctor or physical therapist.
Ask your doctor for a leaflet showing what type of exercise is okay in your present condition.
I feel sure that any instructor you go to for training will NOT allow you in their class unless you have your doctor's permission and please, never attend a class without telling the instructor that you have had back surgery.
Take everything slow for now, be very conscious of where you are and try to always stay where there are other people around. Keep doors/windows locked at all times and never open a door to anyone you do not know or open the door for a delivery that you did not order (better still - do not order any deliveries). Remember - safety is in numbers.
The internet is a great resource. You can browse and read about peoples experiences and see what they recommend.
Then, you can watch some YouTube videos, tutorials just to get an idea but definitely consult your doctor before practicing anything.
You can also carry mace with you!
It may be a good suggestion to carry some sort of "spray" for added self defense but be very careful and check the laws in your state as mace is illegal to use in many states. Mace may be sold in your state but it may still be illegal to use it on a person or animal.
There are self defense sprays sold that are legal so be sure to check this out before buying and using any of these products.
They also sell small "fog horns" that some people carry for this use. The "noise" is very loud and can usually be heard for several blocks.
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