Restarting fitness after major (lumbar) back injury. What to avoid?

[Soffit]

I have quasi recovered from a HORRENDOUS hellish two days of back agony. I am usually super fit - Caroline Girvan many days a week and yoga days for relaxation in between. I don't think regular Epic caused it (maybe I overdid a HIIT day while recovering from covid but those are only weekly), I have been properly taught about weights from years at the gym prior to home workouts and not lifting at my max.

The breathe in/straighten to breath out/extend/twist type yoga movements probably broke the camel's back (or mine anyway!) as I felt it instantly.
So in terms of dodgy backs, am I now prone to this forever (my friend who has back issues says to 'never lift anything heavy ever again'). My instinct tells me to wait until Christmas is out of the way and build it up slowly but only if it will never, EVER happen again!!!! WWYD?

Could you start with swimming? Much easier on the joints.

Or cycling on a static cycle - less strain on the back?

Go SLOW
My advice is what I had post spinal surgery
Don't do anything that involves back flexion and weight at the same time so bent over rows - no

Trap bar for deadlifts will take some weight off your back if you do them
Do all the tiny stability exercises for core you can find to build a corset. I did stuff like standing on one leg brushing my teeth to start with, walking over uneven ground, balance balls etc . Walk, walk and walk some more
Try and avoid anything high impact for a bit, spin would be good

If you can afford it, work with a physio, osteopath, specialist trainer now - I suspect you'll end up there later with worse problems otherwise. Good luck.

My back was terrible a few years ago but has got much much better. Take it slow. I can do running, walking and some resistance exercises and weights. I found hamstring stretches very helpful to me personally. I have to be very careful with stomach exercises. Can do a plank without any adverse affects. I do weights but for arms. (Always have a tube of voltoral on hand just in case)

Losing weight, for me, has been helpful too.

Cycling has aggravated my back before. I think it's because the periformis muscle can become inflamed and caused sciatica.

Thanks for the suggestions. I don't swim and I've sold the bike as i'm not a machine girl.
I usually use dumbells at home (but nowhere near as Caroline Girvan's in weight).

I definitely did a lot of bent over rows just before it all happened! Infact, I suspect that may have been the first twinge.

I would love to work with a physio/osteo but realistically with Omicron taking off, it's unlikely to happen. Are there any you tube resources worth looking at?

I think walking will have to do ... but is it enough long term? I know some people think so. I'm a bit sad to let go of my crazy fitness regime in my 40s but realistically, I was already getting to the old end of the spectrum for a certain kind of workout. I recall that in classes, there was always one super gran but they were invariably of a smaller, solid stature than myself and possibly less injury prone (I have an aunt who fits that criteria as well).

My ideal workout would have the tempo of Caroline's, more cardio but certified back safe!

The very beginning of my woes was probably last year when I fell over during side crow and the elbow never healed immediately as I assumed it would (and is only 80% healed even today).

However, the back issue felt like the start of a lifelong disability. I could not stand up without going down like jelly within seconds. I could not SIT up in bed on the first day. I am glad to feel almost better a few days along but I would do anything to avoid losing control of my body like that again.

I think walking will have to do ... but is it enough long term

It's a good start and has very definite benefits. You can also make walking more challenging. You might also get on with slow running.

But start with walking and any stretching / resistance exercises you can do. Add in weights where you can. As you see benefits you can add in more progressions.

And keeping up walking keeps up a level of mobility. When my back was bad I could hardly walk. Keep doing what you can do and look to increasing flexibility. There is less to strain then.

Just an update: a week on and my back is 95% recovered. I have a wobbly feeling in the morning but I am okay after half an hour. I don't think I could confidently do the get-up-and-rush-out-the-door so I am grateful I don't have to right now! I have booked a consultation with a back clinic. We only have one osteopath in our local area but he has a reputation for being a pervert (reports of women attending for sprained ankles but being told to strip off completely) so I'm still considering what to do on that front.
My question is: how soon is too soon to get back into fitness or is it purely trial and error? Is the fact that it was so bad (not a typical muscular ache) a red flag to take it slow?