View Full Version : Coming back after herniated disk?
A couple months after really hitting my groove in training, I herniated the disk between my L5 and S1 and was laid up for 3 weeks with that/sciatica, and restricted in my activity for another couple months afterward.
I'm losing my mind seeing my hard-won body disappear, and I want to get back in, but not stupidly.
Can anyone (especially someone who's got experience with this kind of injury) recommend a good course of action for strengthening my lower back gradually and powerfully so I can do the kind of lifting I was doing before? I'm not looking for shortcuts, here. Nothing worthwhile is quick or easy, I know.
Thanks guys. Appreciate any input. I'm goin' mad here.
-The Kid
JUGGERNAUT
01-15-07, 7:08 pm
Did you go through any PT at all? Nice to have insurance cover all that and the fact that if they hurt you worst it's legally binding. Bottom line is that you must heal enough to even think about applying weight and friction too is an enemy so I suggest getting a professional ok. The time off is smart brother.
Bro;
Ive been there man. I have degenerative disk disease (no fun at all, buldging disk between L3 and L4 and the disk between L5 and my Sacrum is gone...thats right, nothing there).
My orthopedic surgeon (best guy in town, complete ass too, he's my hero, haha), after looking at me, told me that he figured I knew as much as a Physical Therapist could tell me and actually told me to hit the gym and focus on strengthening my core. This was last Dec (2005). Ive been rockin and rollin since Feb 06'. It took me 3 months to get to where I could get back to where I was with everything else. I did a lot of ab work for the core, also did a lot of unweighted reverse hypers. Also, and I know people will think I am crazy for saying this, HEAVY DEADLIFTING. Concentrate on form and start with low weight and low reps. 5x5's are my savior. When I started I was doing 225 at the most by my last set. But I was strict and PATIENT!!! In November I was pulling 425 for reps. My back hasnt bothered me since. Also do some weighted reverse Hypers as well.
Give it a try. It worked wonders for me. You need to go SLOW!!!! at first, but stick with it and you'll improve. Also, stretch your back out every day. I still get stiff every once in a while, but I feel great. No surgery, no pills, just hard work.
Benway83
01-15-07, 11:04 pm
Bro;
Ive been there man. I have degenerative disk disease (no fun at all, buldging disk between L3 and L4 and the disk between L5 and my Sacrum is gone...thats right, nothing there).
My orthopedic surgeon (best guy in town, complete ass too, he's my hero, haha), after looking at me, told me that he figured I knew as much as a Physical Therapist could tell me and actually told me to hit the gym and focus on strengthening my core. This was last Dec (2005). Ive been rockin and rollin since Feb 06'. It took me 3 months to get to where I could get back to where I was with everything else. I did a lot of ab work for the core, also did a lot of unweighted reverse hypers. Also, and I know people will think I am crazy for saying this, HEAVY DEADLIFTING. Concentrate on form and start with low weight and low reps. 5x5's are my savior. When I started I was doing 225 at the most by my last set. But I was strict and PATIENT!!! In November I was pulling 425 for reps. My back hasnt bothered me since. Also do some weighted reverse Hypers as well.
Give it a try. It worked wonders for me. You need to go SLOW!!!! at first, but stick with it and you'll improve. Also, stretch your back out every day. I still get stiff every once in a while, but I feel great. No surgery, no pills, just hard work.
Strengthening your core muscles, esp your back will wonders. Really nice, thorough post IRBS. I've also got a deg. disc at L5 - S1, and I found, in addition to what you said, non-weighted GHR, either on the bench or even kneeling on a mat with someone holding your feet, helped a lot.
Back mobility, I think, is over-rated for disc problems. You don't WANT that spinal column overly mobile. Focus more on keeping those hammies and glutes flexible, as they will start shortening if you're sitting down a lot, and the problem will spread to the back.
Benway, IRBS -- Thanks so much for the advice. I'm psyched for the long haul, and I appreciate you guys taking time to answer here. I'll definitely benefit a great deal from your experience.
Juggernaut -- short answer is I did two sessions of PT, but after paying for about 30 chiro sessions and my lab work, I couldn't afford to continue, thanks to not getting WC. Guess I'll fight it out myself.
- The Kid
I have had back problems for months now...I am actually getting an MRI later today..finally. Although I am way better now and can squat and do deads again...I feel it lingering in the background still, especially when I sit for a while and try and get up..I am like an old lady..my son starts laughing at me..I tell him I am just sore from lifting to quit his little jokes.
I am no doc...and I don't like to recommend advice on training with injuries because everyone is different and if I told you what worked for me...you may injure yourself even more. For me..well...as much pain as I was in...and it was bad...I still trained. I just avoided certain lifts and became creative with others.
I was in so much pain I could not even stretch. Something as simple as sitting on the bench would send pain down my back to my ass to my leg to my tiny toe..it was excruciating. But I have a high pain threshold...hence why I never went to the doc until the very last minute...meaning, one day I finally could not get out of bed and had to literally lasso the handset of my phone to my ear...can you imagine a New Yorker trying to lasso something?
I wish you the best and just take it easy. You may just have to suck it up and rest..but train around it the best you can.
"What doesn't kill you, makes you stronger"
Take care
Back mobility, I think, is over-rated for disc problems. You don't WANT that spinal column overly mobile. Focus more on keeping those hammies and glutes flexible, as they will start shortening if you're sitting down a lot, and the problem will spread to the back.
This is spot on. Keep it tight and strong and you'll come back like a beast.
Thanks for the props bro. I take it you're back is doing better now as well? It is definately a difficult problem to get a hold of, but I think my back is a lot stronger now and I will be able to avoid surgery for many many years.
My main point is to keep focused and nail the problem on the head...it will suck for a while, but push through and you'll be on fire.
and I found, in addition to what you said, non-weighted GHR, either on the bench or even kneeling on a mat with someone holding your feet, helped a lot.
Please excuse my ignorance... what's GHR?
Benway83
01-16-07, 3:14 pm
Please excuse my ignorance... what's GHR?
Glute-Hamstring Raise. There are benches for them, but you can cobble together the same exercise by having someone or some weight placed on your ankles.