[quote]Sportowiec wrote:
bigg mike, when you finish your rehab, you might want to start slowly, before going into max strenght training. Build (especially lower back) endurance first. Then focus on mid range reps to eventually progress to max strenght work. [/quote]
I just got Cressey’s Maximum Strength book in the mail today , looks like it might be a good place to start.
summer of 04 i came in to a strongman contest vey dehydrated to make weight. now i know that discs are mostly water. i herniated my L1, L2, L4, L5 on the atlas stones. i took off 2 years from lifting and when i started again i could only do upper body. i have been doing lower body for about 1 year now but am limited to the weight i can use, about three plates on the deads and 4 plates on my squats. anyway upon reading this tread i have incorporated weighted planks and they are awesome! my abs have never been so sore and felt so strong after only a couple weeks. i have used 100 pounds for as long as i can hold it. just wanted to say thanks for the great advice i think this will help more than months of muscle relaxers and physical therapy from someone that told me i would never pick up a weight again!
awesome thread.
Bump
Thanks for the bump, awesome stuff!
Can Animal Flex “heal” or do someting to a herniated disc???
Ive been reading T-Nation articles for a long time but this thread made me to finally sign up
Ive had lower back problems for years now
usually what happens is that my lower back rounds on squats or deadlifts and it will be tight for a few days but in a week I can squat heavy again
but once or twice per year something a bit worse happens
in fall I hurt my back in cold weather doing box jumps and pulling my legs up hurt my back first day I couldnt even lie down in any position without being in pain but 2 weeks of rest healed it up and I could do everything again
now something more weird happened and this is the place where im asking some help
I was squatting quite early in the morning (very unusual for me)
jogged 500m for warm up and started some dynamic warmup after that
then started squatting with empty bar and progressed up to 140kg and everything was fine
then put on 155kg for next set and felt like all of the discs in my spine were under pressure and it felt a bit weird
still decided to squat and when I was going down and was almost parallel (back was straight) I felt sharp pain and dropped the bar
first 2 days were just resting and sleeping - had pain in some positions when lying down
3rd and 4th day I did some light stretches, walking, and easier excercises like birddogs - still some pain in bad positions
now its 1 week and I get pain when I hyperextend the back a lot, I can walk fine and lie down in most positions. I also can do pullups, pushups, planks, dips
And I feel tightness in the mornings, at evenings it feels like everything is fine but with some sharper movements I would probably hurt myself bad
oh and ice also helps to make it feel like everything is ok
Could it be just some inflammation?
edit: I got my answer, its inflammation
how and when do you bring in stretching and should I even stretch the lower back itself? or just glutes, hams and quads?
[quote]alphathlete wrote:
Ive been reading T-Nation articles for a long time but this thread made me to finally sign up
Ive had lower back problems for years now
usually what happens is that my lower back rounds on squats or deadlifts and it will be tight for a few days but in a week I can squat heavy again
but once or twice per year something a bit worse happens
in fall I hurt my back in cold weather doing box jumps and pulling my legs up hurt my back first day I couldnt even lie down in any position without being in pain but 2 weeks of rest healed it up and I could do everything again
now something more weird happened and this is the place where im asking some help
I was squatting quite early in the morning (very unusual for me)
jogged 500m for warm up and started some dynamic warmup after that
then started squatting with empty bar and progressed up to 140kg and everything was fine
then put on 155kg for next set and felt like all of the discs in my spine were under pressure and it felt a bit weird
still decided to squat and when I was going down and was almost parallel (back was straight) I felt sharp pain and dropped the bar
first 2 days were just resting and sleeping - had pain in some positions when lying down
3rd and 4th day I did some light stretches, walking, and easier excercises like birddogs - still some pain in bad positions
now its 1 week and I get pain when I hyperextend the back a lot, I can walk fine and lie down in most positions. I also can do pullups, pushups, planks, dips
And I feel tightness in the mornings, at evenings it feels like everything is fine but with some sharper movements I would probably hurt myself bad
oh and ice also helps to make it feel like everything is ok
Could it be just some inflammation?
edit: I got my answer, its inflammation
how and when do you bring in stretching and should I even stretch the lower back itself? or just glutes, hams and quads?[/quote]
It is very possible you have herniated a disc. This is usually not the disc’s fault and is almost certainly due to something else being too weak/tight, but unfortunately there isn’t a whole lot you can do to improve your situation until you actually fix the herniation.
My advice would be to go get an MRI and get an actual diagnosis.
Physical Therapy and stretching/mobility work on your own can be helpful, but sometimes this situation ends up requiring surgery. I am due to go under the knife myself actually due to a herniation at L5-S1…sucks, but it is what it is. Better believe I am going to be stretching the shit out of my IT bands and hip flexors, and strengthening my glutes and abs in the meantime and afterwards.