I recently found out that I have a herniated disc (L5) in my lower back. I’m lucky in a way because it really doesn’t bother me that much unless I do something to irritate it. I can’t do squats or lunges anymore…any ideas for leg exercises that won’t kill my back? Thx
My dad is your worst case scenario. 10 back surgeries-5 herniations-a spinal fusion-partial paralisis-diagnosed w/ degenerative disc disease. The docs are amazed at him. Yet, he’s a full time pastor and works out 5X a week: walking, rehab stuff and weights. My point is, stay active. In his case, it is how he survives without a morphine drip. As for legs, even he does calf raises, leg extensions, and leg curls. His legs are skinny, but tone. He’s built like that though and he’s 54 years old. He swears walking really help with the pain. Im trying to get him to start swimming, as the kicking helps low back strength. You may want to be really careful with any overhead movements as well. Hope this helps.
Disc bulges usually occur to the posterior therefore a front squat may still be an option as you are able to maintain your lumbar lordosis more effectively and there is less load on the back. Also try some swissball exercises in the supine position such as a supine hip extension back on ball. I know its not the same as pushing heavy poundage at the squat rack but maybe you just need to descend your exercises until you are somewhat recovered. Doing mackenzie pressups prior to and after your routines may help centralize the disc to alleviate some pain. just some quick thoughts in passing hope they help.
Reverse hyperextensions. You don’t needa dedicated machine, just find a high bench.
Could you please describe a mackenzie pressup? I have never heard of that before. Thank you
What did your Physioor whatever say, just curious.
Can reverse hypers actually help push a prolapsed disc back in? I have had one for a year now, lost 40lbs of muscle became depressed to the point of self harm - cutting etc. The last month I have just got back in the gym and deal with the discomfort as it is better than scarring my body and taking prozac. My back surgery is in 3 months.
bump
Actually, I talked to a physical therapist about that very same question yesterday. My surgeon said he wants to do a fusion of my L4 and L5, but now I’m gonna try physical therapy for a couple more months since i don’t wanna be crippled for the next year. I was told to eliminate squats, stiff-legged deads, and donkey calf raises…which were all three major parts of my leg workouts before…fucking lame. So it looks like now I get to do hip sled, seated calf raises, leg extensions, leg curls, and other such shitty exercises…damnit i want to squat. Anyway, if you’re not bothered much, start with a physical therapy program NOW…there’s a bunch of exercises you can do to help out. I wish I had started them before it got so bad. Good luck.
A mackenzie pressup is performed by laying prone on the floor, placing the hands directly under the glenohumeral joints and pressing up with your arms while exhaling. This sounds like a pushup but the differnce is that your hips remain on the ground in a mackenzie and only the torso raises off the ground. This is a disc centralization technique developed by physical therapist robin mackenzie. The action of the pressup pushes the nucleus pulposus towards the center of the disc where it belongs and away from the outskirts of the annulus.
Amish can you squat, bent row etc now since doing these exercises? It guts me as I had the potential yo compete before this injury
Doing the mackenzies regularly throughout the day in addition to before and after heavy lifts or lifts that put you in flexion will help centralize the disc eleviating much of the dicomfort of a prolapsed disc. Also postural correction. Many disc injuries are a direct result of poor form in the gym and/or poor posture. Therefore a lifter suffering a herniation must use perfect form on their lifts also modify your lifts to exclude flexion as much as possible. Sure you can do bent rows and squats just maintain your lumbar lordosis and lower the weight a little. In addition have your spinal curvatures assessed and your core stabilizers evaluated. Your transversospinal musculature especially your multifidus contribute to segmental stabilization of the spine and your TVA and IO through there insertion into the thoracolumbar fascia act as gross stabilizers of the spine through intra abdominal pressure and hoop tension created through the thoracolumbar fascia. The lats also stabilize the spine throgh the TLF as well also work your spinal erectors to aid in spinal stabilization. But the key is postural correction and disc centralization.
I have had great success with the reverse hyper. It can be performed by laying on a back-extension machine, but your body is rotated 180 degrees, so you head is where your feet usually are. Westside barbell is also a big advocate of the this exercise. Lou Simmons has rehabilitated his back after breaking it (twice) and numerous herniated/bulging discs. Go to Westsides’ site and there is quiet a bit of good info. Also search this site for back rehabilitation articles there are some excelent ones. In response to a question, yes this exercise can actually pull (no pushing is involved) a disc back into place. In addition to reverse hypers, do lots of stretching, and make sure and warm up very well before your workouts. Best of luck.
Thatis superb info, Amish, i am English and the physios here give nothing like that detail. I will persevere to find a very goodone and if in 3 months time still have sciatica will have a discotomy - i know a middle aged man who has had no problems at all since his
Your answer is the “Super Squats Hip Belt” by Ironmind (ironmind.com). T-mag reviewed the product in one of thier articles. It’s basically a belt that has two attachments infront and inback that attach to a bar. It looks kinda funny but the thing is a quad killer. It especially hits the quad right above the knee. Hope this helps.
Thanx prolapse but its just basic anatomy and kinesiology. If you only have a prolapse and not an extrusion or expulsion of nucleus into the vertebral canal then i dont see why you would have surgery. once surgery is done you will have a weakened segment and the surounding segments will have to become hypermobile to make up for the lack of mobility created by the discotomy. Gear your training towards postural correction. My guess is you have a decreased lumbar lordosis, what type of job do you do do you do a lot of sitting what type of sports do you participate in you may have muscle imbalances that are sports specific. So correct the posture. Look into robin mackenzie’s literature he has written some books for the public available at amazon .com etc… this will give you a good start on disc centralization techniques. And gear your training towards core stabilization ie… work the TVA, IO, EO, erector spinae, and lats. attempt to work these muscles in multiple planes not just the sagital as is traditionally done in the gym. You can also do some nerve mobilizations to free up that sciatic nerve. Good luck
Amish,
I have a disc bulge at C-7…I did it over a year ago,turned my head during a heavy bench & WHAM!!! I’ve hurt at least 10 times since.I can’t find a way to train. The last time I did it (6 weeks ago) I have three numb fingers, pulling feeling in my bicept and my shoulder f’ing kills. I’m only 30 and I want to avoid the knife. Any suggestions would be great…(supplements,traction,chiro,shots,)
thanks in advance
Anyone…
Drake i am much more well versed in the treatment of lumbar disc herniations however, i can offer some advice and hope it helps. Try some neck retraction exercises whenever you feel pain and multiple times throughout the day this will help centralize the disc. In addition have your postural alignment assessed ie… find out your lumbar, thorassic, and cervical curves, pelvic tilt etc… and perform the proper corrective exercises to restore these to a normal range. In addition you will have to do some corrective stretching as well. I am assuming you have a forward head posture, protracted shoulder and the like. you will ahve to strengthen your cervical flexors and stretch the extensors if this is the case. These of course are general guidelines without being there to properly assess you i cannot give you the specific advice you were probably hoping for. With refered pain to the fingers you may have a sequestration and nucleus material in your spinal canal and surgery is your only option. That is a worse case scenario however and is usually not the case. One more thing for gods sake please keep proper spinal alignment when lifting especially heavy weights or you are bound to experience all sorts of problems. Remember poliquins form principle
For all those told that you cannot squat with a disc bulge ask your doctor how you are supposed to take a shit is that not a classic squat pattern