I have back bone spurs, need to strengthen muscles#1457

I had suffered the bulk of this gentetic and chronic issue at the start of this year. After suffering a severe several hour long panic attack, taht hospitalized me and then left me 3 months completely bedridden. Then followed by 6 months of light movement and ability. Only recently being able to move more and be semi-active.
I have lost all my strength and stamina. The doctor told me I can live my life relatively normally, just avoiding pain. But in 20 years I may need a surgery to remove the spurs.

I was also told I shoudknt life more than 40kilos, as it can put too much pressure on my back and cause pain. And with that I can’t get overweight either. And need to strength the muscles around the area (vertabrae L3-L5) to reduce pressure.

I wanna get back into excercise to make the most out of my life again, so I can extent my longevity of being able, and be able to enjoy the time I have this pain free.

However I am deathly terrified to do certain things, such as lifting anything in any capacity that I need both hands for.

I was wondering if you might have any tips or suggestions to aid me in this journey?

I play to get back on the Hybrid routine, I’ve seen amazing results in the past.

But will go easy on some excercises such as twists.

I just want to be capable again and not be living in fear of hurting myself.

I love the work you all do, and how much you’ve already helped and inspired me!^^

Blessings,
Ramiro

Ramiro, first off, major respect for your resilience and determination to regain your strength and mobility. It sounds like you’ve been through a lot, but you’re taking all the right steps to move forward thoughtfully. With your doctor’s advice to avoid lifting heavy and focus on strengthening the muscles around your lower back, the Hybrid Routine can be a great tool for you, provided you listen to your body and adjust as needed.

Id start by focusing on low-impact movements that gently engage your core, glutes, and stabilizing muscles without straining your lower back. Exercises like glute bridges, planks, and wall push-ups are great starting points. Avoid anything that feels like it’s compressing your spine or requires excessive twisting, as you mentioned being cautious about twists. Gradually increase intensity over time, but remember, consistency beats intensity when you’re working around a chronic issue.

For the fear of lifting, it’s okay to start with very light objects or resistance bands to rebuild confidence and form. Thats what id do! Hope this helps!