Thank you. This is great information, and I really appreciate it.
Putting it very frankly and straight forward its as naive and simple as starting to believe (all conventional doctors, neurologists, orthos all they said , prescribed and ask me to do helped nothing but slowly rob my confidence infinitely, I was hitting lows of negativity every fucking day, trust me back injuries do that to you physically and no less psychologically; not so much other peripheral injuries; so something had to be done) that the condition can be improved and more and then some more , progression is the name of the game, so it basically is about getting stronger and strength training as we all know is about progression not a quick momentary fix like pills and injections. The difference between any other non injured guy strength training and rehab strength training is to choose critically what works for you best (so there’s a little less space to experiment than a non-injured person, but the goal is to increase that space) and by critically i mean something that actually makes some difference and not some hogwash, so it does entail a challenge but one that can be optimally tried ,tested, experienced and then move onto the next tougher thing.
I was practising gymnastics and martial art drills before getting injured so for me it began with easier exercises with manageable leveraged to more tougher ones like getting back to doing Pushups relearning them trying different variations and then relearning to do handstands (supported and then unsupported), headstands (unsupported,in spite of a fucked up neck and upper back, which actually helped me gain my confidence back to apply myself independently and experiment more); also getting to learn different variations like Pushup plus (and then trying my own version of handstand pushup plus simulating an overhead shrug), doing dieselcrew shoulder rehab which is posted on youtube , reading tons of stuff from T-Nation writers like Mike Robertson, Eric Cressey initially but more than reading doing more of it.
So rehab included both full body differently leveraged body weight drills as well as dead weight exercises mostly with dumbbells. But the core tenets of strength training such as what works for you might not work for all becomes more relevant when you are injured and rehabbing, each rep is more critical than the previous, quality is primary then comes quantity which is no less important and using your breath effectively to get in the groove also becomes a priority to handle stress during execution of any exercise.
Plus read up on FOAM Rolling (which helped me a lot to get a head start) on T-Nation there are many knowledgeable people here; its cheap and effective.
What you eat is of absolute importance, please read a lot here on T-Nation ; read what KSman said in an above post.
So coming back to you its too less an info ; please also give the history of your condition (was it due to an injury and what kind), your current and past level of physical activity, weight and height.
Also this site has numerous threads discussing people with far worse condition , disc bulges to herniations please use the search function on top right to access those threads by various members; you will get tons of info.Also shoot your queries to BushidoBAdBoy (BBB), he’s one very knowledgeable member and would surely help.
As much as you have said for your case start reading up on the following if you already haven’t:
1> Strength Training, Bodybuilding & Online Supplement Store - T NATION --Eric Cressey article includes an example of Foam Rolling
2> Forums - T Nation - The World's Trusted Community for Elite Fitness – great thread with lots of info
3> Strength Training, Bodybuilding & Online Supplement Store - T NATION Mike Robertson article about anterior posterior imbalances and how lumbar stability is a direct cause of this and hence the root of the fix in many cases && StrongLifts 5×5 workout: Get Stronger by Lifting 3x/Week to learn the reverse crunch.
4> Strength Training, Bodybuilding & Online Supplement Store - T NATION
5> Forums - T Nation - The World's Trusted Community for Elite Fitness – last three posts by J-J relevant in your case and the importance of intra-abdominal pressure to stabilize and the role of breathing in doing so.
6> Strength Training, Bodybuilding & Online Supplement Store - T NATION
search for all other parts , i guess its a 5 part series.
7> Strength Training, Bodybuilding & Online Supplement Store - T NATION --length tension relationship and foam rolling.
8> Parallette Training - Volume 1 – master the L-sit perfect for relearning Lumbar stability/hip mobility.
9> Learn How to Do a Handstand - Cast Handstand Wall Walks - YouTube wall walks progression to learn handstand && Shaolin Monk Demonstrates Kung Fu Horse Stance (Ma Bu) - YouTube kung fu horse stance great for lumbar stability and leg strength.
Don’t underestimate the potential of bodyweight drills in a rehab situation.
Sorry for the very long post , hope it helps.