I herniated a lumbar disk about 7 months ago. It was from either doing a box squat with 485 or yoke walks with 365. When I first started feeling the pain, it was not bad enough to stop lifting so I lifted through it for 4 weeks until I realized that it wasn’t just nothing and that I should take some time off. My MRI showed it was herniated to the left and only slightly: I had no radiating pain, shooting pain, or numbness. I was 18 at the time and I’m now 19.
I have been going to a reputable chiropractor and doing physical therapy. My physical therapist was decent but I don’t think he knew much about sports injuries. I have had laser treatments, adjustments, ultrasound, massage, electric stimulation, and DRX9000 spinal decompression.
I took 3 months off from lifting altogether so that I would not further aggravate the injury. Then I started doing upper body only. I also started doing light squats and deadlifts about once every few weeks. Deadlifting seemed to make it feel better the day after, but then I was back to pain after that day or so.
Right now I’m back to lifting, doing a little heavier squats and deadlifts, but I still feel the pain. I now have occasional sharp pain down my glute. The left side of spine in my lower back also feels very tight and stretching it out (by leaning a little to the right) doesn’t help. It also aches all the time. None of this pain is severe, I can definitely deal with it but it is just very annoying and I feel if I ignore it that it will just get worse.
What I am asking for from you guys is any ideas to help rehab my back. If you have any experience with this I would really appreciate your input and how you got better. Thanks in advance for everyone’s help.
Had an L4 herniation that gave me drop foot and an L5 herniation that gave me sciatica-like pain … at the same time. I had chiropractic treatment which was great. He advised me to perform a very simple exercise, many times a day. I was about 90% better after about 3 months by doing this.
Prone press-up: Lie prone, and perform a pushup with your hips still on the ground. Basically its an ab stretch. Contract your erectors as if performing a back extension. Unlike deads and squats, there is no heavy spinal loading, but you are still firing your erectors. My injury was severe to the point where I could not perform a deadlift, so this was my only option. Worked alright for me. I still trained up my glutes and legs when I could as well. Hope this helps.
EDIT: Foam roller too, and massage therapy. Forgot to mention I did rolling daily, with a professional massage every 2 weeks.
I have 1 herniated and one bulging disc. I can’t do deadlifts without pain so I’ve dropped them. I do the single legged version my lower back and leg exercises. Front squats are much better on the back than regular so I’ve swapped them. I’m sure your physical therapist and chiro stressed the importance of a strong core. I’ve favorited helpful articles dealing with this so check them out in my hub.
L5 herniation here. My leg goes numb on occasion and it tends to come and go. I’ve had the pleasure of having a bodybuilder for a chiropractor so he worked with me endlessly in order to put me back together. Plus his rehab team hastened my recovery. I went from barely being able to stand or walk to repping out 315 from the floor in 6 weeks. It will never go away but at least its well enough for me to continue training heavy
[quote]Fallen wrote:
L5 herniation here. My leg goes numb on occasion and it tends to come and go. I’ve had the pleasure of having a bodybuilder for a chiropractor so he worked with me endlessly in order to put me back together. Plus his rehab team hastened my recovery. I went from barely being able to stand or walk to repping out 315 from the floor in 6 weeks. It will never go away but at least its well enough for me to continue training heavy[/quote]
[quote]Fallen wrote:
L5 herniation here. My leg goes numb on occasion and it tends to come and go. I’ve had the pleasure of having a bodybuilder for a chiropractor so he worked with me endlessly in order to put me back together. Plus his rehab team hastened my recovery. I went from barely being able to stand or walk to repping out 315 from the floor in 6 weeks. It will never go away but at least its well enough for me to continue training heavy[/quote]
so what did you do that helped your recovery?[/quote]
Spinal decompressions, spinal manipulations (the exact term escapes me so dont crucify me), and luck. I backed off for 6 weeks and only did supported rowing movements and listened to my body on everything else. I’ve got to give it to my chiropractor more than anything man. Also working on my flexibility and core strength had some effect on MY recovery rate. Getting sloppy on deadlifts and bent over BB rows did me in.
i cant afford chiropractic therapy. heres my poor mans rehab protocol:
buy mcgills book ultimate back fitness and performance.
buy magnificent mobility dvd and do it every day before you lift.
get some custom orthodics if you have any pronation whatsoever. also get some high quality running shoes, good shoe retailers will look at your gait and see how you pronate.
drop deadlifts, back squats, and bent over rows, at least until you are 100%. use front squats instead.
try to find a place where you can use a reverse hyper with the long strap. also hit glute ham raises. i think a strong posterior chain is essential for back health.
work your core hard. front planks, side planks, and mcgills curl ups.
hang from a chin up bar between your sets for some cheap spinal decompression.
ive been doing the above for the past 6 months and have seen marked improvement.
i cant afford chiropractic therapy. heres my poor mans rehab protocol:
buy mcgills book ultimate back fitness and performance.
buy magnificent mobility dvd and do it every day before you lift.
get some custom orthodics if you have any pronation whatsoever. also get some high quality running shoes, good shoe retailers will look at your gait and see how you pronate.
drop deadlifts, back squats, and bent over rows, at least until you are 100%. use front squats instead.
try to find a place where you can use a reverse hyper with the long strap. also hit glute ham raises. i think a strong posterior chain is essential for back health.
work your core hard. front planks, side planks, and mcgills curl ups.
hang from a chin up bar between your sets for some cheap spinal decompression.
ive been doing the above for the past 6 months and have seen marked improvement.
[/quote]
Thanks a lot for your response. Does McGill’s book really have that much value/help? I just want to make sure that it’s definitely worth it if I’m going to spend $110 on it. Also, to try to help you, my chiropractor told me not to run because of the stress it would put on the spine, so that’s just a suggestion for you.
i cant afford chiropractic therapy. heres my poor mans rehab protocol:
buy mcgills book ultimate back fitness and performance.
buy magnificent mobility dvd and do it every day before you lift.
get some custom orthodics if you have any pronation whatsoever. also get some high quality running shoes, good shoe retailers will look at your gait and see how you pronate.
drop deadlifts, back squats, and bent over rows, at least until you are 100%. use front squats instead.
try to find a place where you can use a reverse hyper with the long strap. also hit glute ham raises. i think a strong posterior chain is essential for back health.
work your core hard. front planks, side planks, and mcgills curl ups.
hang from a chin up bar between your sets for some cheap spinal decompression.
ive been doing the above for the past 6 months and have seen marked improvement.
[/quote]
Thanks a lot for your response. Does McGill’s book really have that much value/help? I just want to make sure that it’s definitely worth it if I’m going to spend $110 on it. Also, to try to help you, my chiropractor told me not to run because of the stress it would put on the spine, so that’s just a suggestion for you.[/quote]
yes, the book is worth it.
also, im not suggesting you run. im saying to invest in a good pair of running shoes to wear throughout the day and when you lift. my experience with my injury suggests that the feet are hugely important to lower back health. i had a pronation in my left foot that caused imbalances all the way through my body, leading to a torqueing effect in my lower back when i would do compound lifts. this eventually led to bulging discs and a couple disc tears.
[quote]njrusmc wrote:
Had an L4 herniation that gave me drop foot and an L5 herniation that gave me sciatica-like pain … at the same time. I had chiropractic treatment which was great. He advised me to perform a very simple exercise, many times a day. I was about 90% better after about 3 months by doing this.
Prone press-up: Lie prone, and perform a pushup with your hips still on the ground. Basically its an ab stretch. Contract your erectors as if performing a back extension. Unlike deads and squats, there is no heavy spinal loading, but you are still firing your erectors. My injury was severe to the point where I could not perform a deadlift, so this was my only option. Worked alright for me. I still trained up my glutes and legs when I could as well. Hope this helps.
EDIT: Foam roller too, and massage therapy. Forgot to mention I did rolling daily, with a professional massage every 2 weeks.[/quote]
Careful with the advice as it could be detrimental depending on which way the disc is herniated. My mom and I both had one about the same time a while back, and while your recommendation helped hers, it hurt mine. I found that doing weighted ab exercises (crunching motion) helped restore mine. Take it easy with the weight though.
Maybe try easing into both and see which one works for you.
Yes, I apologize. I should also say that spinal flexion motions are encouraged as well. Like on your back and hug your knees against your chest. I didn’t prefer that one, personally. Worked for VTBalla though, so perhaps try both as he suggests.
I have a similar issue with my lower right back. It’s not been successfully diagnosed because I injured it in Afghanistan and the VA Dr. I see believes its muscle related and won’t give me an MRI. He did suggest I purchase an Inversion Table and so far it’s worked out well. My father has a herniated disc and he tried it while here over the holidays. He bought one as soon as he got home. You can get them relatively cheap over Amazon (about $130). Might be something to consider.
[quote]fireflyz wrote:
I have a similar issue with my lower right back. It’s not been successfully diagnosed because I injured it in Afghanistan and the VA Dr. I see believes its muscle related and won’t give me an MRI. He did suggest I purchase an Inversion Table and so far it’s worked out well. My father has a herniated disc and he tried it while here over the holidays. He bought one as soon as he got home. You can get them relatively cheap over Amazon (about $130). Might be something to consider. [/quote]
Thanks for your input. I’ve been considering buying an inversion table and hey if it doesn’t work then it’s only $130.