Bump for the good Dr. Bushy
I second that bump~!
Just came back to this thread–very good read. Props to Bushy for all the good advice.
Looks like my old L5/S1 disc pain has come back to haunt me after my abdominal hernia repair (tension-free mesh/screws). I’ve got bad anterior pelvic tilt, weak abs that spasm badly in response to exercise after the surgery, and erectors that are very tight. I can get in maybe 3 sub maximal sets of partial deads every other week, but my back ultimately “seizes up” and the rest of that workout is over!
Perhaps I should try some overhead squats, single leg work, hip flexor stretching and more foam rolling?
Lastly, I’ve yet to see anyone mention inversion therapy. Thoughts on that Bushy?
[quote]Radjxf wrote:
Looks like my old L5/S1 disc pain has come back to haunt me after my abdominal hernia repair (tension-free mesh/screws). I’ve got bad anterior pelvic tilt, weak abs that spasm badly in response to exercise after the surgery, and erectors that are very tight. I can get in maybe 3 sub maximal sets of partial deads every other week, but my back ultimately “seizes up” and the rest of that workout is over!
Perhaps I should try some overhead squats, single leg work, hip flexor stretching and more foam rolling?
Lastly, I’ve yet to see anyone mention inversion therapy. Thoughts on that Bushy?[/quote]
Having had exactly those same problems (minus the hernia), I found hip flexor stretch made things worse. In fact no stretches helped. What helped was all the stability stuff from McGills book – birddogs (name?), planks, etc. Even filling up a monster cart at Costco and pushing it all around the store for an hour or two.
Foam rolling the thoracic spine area, to increase thoracic extension, fixed my anterior pelvic tilt.
I would skip all spinal loading, including deadlifting and overhead squats, until the abdominal inhibition is taken care of.
This thread is really helpful. Bushy - wow.
What can be done to prevent the piriformis/tailbone problem? Does it indicate specific muscle weaknesses, or does it vary from individual to individual?
What a great thread!
I’m a 28 yo female, recently diagnosed with moderate to large herniation at the L5-S1, which flares up about twice a year (I always just powered through the pain until recently). Declined spinal injections as I feel I’m already reducing the pain with PT, acupuncture and NSAIDs. Doctor gives it “little to no chance” of resolving on its own and says that I’ll likely face surgery at some point.
I also have very tight hip flexors, piriformis and QL, so lots of my PT has been focused on releasing those. Myofascial massage has helped somewhat.
Problem is, I’m DYING to get back into the gym and am being told to avoid spinal flexion and high impact for now. That leaves me out in the cold for cardio - no crosstrainer, no running, no biking. Have been walking and plan to start swimming, but those bore me! Any other high intensity cardio I might be missing that I’m “allowed” to do?
Bushy… if you still read this forum… it has been extremely helpful. i am a 6’8" 230 former basketball player who suffered an extruded L5-S1 disc in 06 at the age of 26. I had three series of EPI with the transforaminal being the most successful. I have constant spasms that are extreme at times but i plan to implement most of the above exercises to hopefully achieve some relief. i have had little pain since then though. i have had success playing volleyball and and would like to be able to continue. is there any dvds or books that you think would be most helpful in my situation
I have a man crush on bushy…no homo
I was just rereading this thread when it got bumped and I noticed, BBB . . .
your stretch on the first page is, or was, my preferred sleeping position. Lately, since I got a Sleep Number mattress, I’ve been sleeping on my back [which has been impossible for me for years. T5-6 poke out VISIBLY to the point they look like fatty cysts . . . at least when I haven’t had a chiro visit lately] or in your stretch position to the right.
This thread has helped me greatly w/r/t my pain management, and even the minimizing of some lower body cramping.
Thanks, BBB.
I spend about 30 minuts a day on my foam roller. It helps, but manipulation makes everything better. I also use a tennis ball on my ITB, the whole of my back, my hamstrings, and my vastus lateralis.
I’ve also got so SI irritation from having my tailbone “out of place” due to a heavy vertical impact, so I foam roll the unholy hell out of my legs as well.
I have to second the psychosocial aspect of this type of back pain. Whenever I am stressed or angry, every muscle in my body that’s normally affected by my back is either locked up or set on fire. When I’m relaxed, no cramping for hours at a time.
I have. I noticed no difference, except in my ankles which are, about half the time, so stiff from my sciatica they pop and crunch for five minutes once I get out of bed. Well, they HAVE to pop and crunch, otherwise I can’t pronate, supinate, etc, my feet.