Very light squats and deadlifts with a belt. Slowly increase weight.
Honestly a slipped disc isn't a huge deal. People are just irrationally scared about back injuries due to morons fear mongering. Just treat it like an ordinary injury. Get active again and it heals on its own. Only in very bad cases a surgery is required.
DON'T GO TO A CHIRO
Actually being overly cautious and mindful of injury increases injury risk.
https://i.imgur.com/qGgcfdL.jpg
Is this inevitable if you keep pushing your limits? This thread scares me.
[...]
[...]
[...]
[...]
[...]
How did you guys snap ur shit up? Which exercises should I avoid if I already have some scoliosis?
Most of the time it's an overuse injury. Just have correct form and reasonable load management and you don't need to worry about it. Lifting actually has a very low injury rate compared to other sports
Nothing fixes these types of injuries without surgeries. Discs and vertebrae don't repair like muscle tissue once damage. Unnatural lifts for humans cause unnatural injuries, which require man made treatments that can't be fixed with diet. People that wrestle for years wind up getting permanent problems from neck bridging for example. Certain lifts are no different.
Reverse hypers, but if that doesn't work, decompression therapy with a good chiro, it's why my 2 pancaked discs don't give me grief 20 years later and I still deadlift 600.
talk to a physical therapist (perhaps even a sports physical therapist), preferably after getting an Xray
everyone else ITT is just spitballing and you have no real reason to believe them
>chiro
literally pseudoscience
at most they can help with back pain temporarily
OP wants to know how to cure it
There’s no pseudoscience about releasing tension in joints, taking pressure off of pinched nerves and rehydrating discs. However, a chiro relationship is only part of the full picture, it needs to be followed and joined with therapy
All a chiropractor does is manipulate your joints to release nitrogen gas. It can help reduce minor inflammation and restore range of motion but beyond that it does absolutely nothing long term.
I once had a chiropractor claim that getting my neck cracked would cure an ear infection and then went on a psychotic rant when I told her I went to the doctor to get antibiotics for it, it's a strange profession that attracts a lot of weirdos. They view themselves as faith healers who can cure any ailment, not even shitting you.
>this
Chiropractic isn't real medicine, and chiropractors aren't doctors. If you have any real structural damage or issues, a chiro shouldn't even be touching you.
been there, done it
preacher curls, chest supported rows, and bench with your feet on the bench are your only options for the next 3 months
and now you have something else to add to my file >verification not required
I've got a mashed l5-s1. I dead hang and do a set of hanging knee raises after every workout to decompress. The biggest improvement though has been from strengthening my core/spinal rectors. Working back up to heavy rack pulls and hex bar deads has been huge in rehabbing for me.
I popped a disc that killed me for years, here’s how to fix it.
Don’t squat lowbar, but do squat highbar. Load it up and progress it, it will strengthen your spine. Do RDLs for 5x5 or 3x8, heavy, and progress them linearly. Keep your back in extension and get the full hamstring stretch.
Pull a heavy set of 5 deadlifts once per week, and progress it.
Do static low back stretches after each of your workout sessions, and beforehand, put your hands on your hips and slowly rotate your hips 360 degrees, gradually increasing speed. These things fixed my back and I no longer have pain. Also lose weight if you’re fat.
https://i.imgur.com/HWJu6JB.png
Lmao you can't cure that shit with some excercise dumb frick. It's structucal damage which last life time and can be seen with mri rest of your life. Symptoms however (spinal disc compressing nerve a.k.a sciatica for normies) can be relieved with bunch of different methods. Best is >Mc gills big 3
routine daily. Google it up. Withing months/years your body has certain ability to push spinal liquid back to disc/melt it but your disc is still blown to shit. Also your nerve might get used to it=paik dissappears. Ofc. strengthening supporting muscles help you keep spine stabilized.
https://i.imgur.com/L0qK0wF.jpg
The only sane post in this thread.
I blew the frick out of my lower back and it took me at least 4 years before I could lift the bar off the floor again without dying.
Now deadlifts and visits to my chiro every 6 months to crack my shit keeps the wish of death away.
How did you guys snap ur shit up? Which exercises should I avoid if I already have some scoliosis?
Being fat and lifting with my back. Was lifting up a lawnmower at a weird angle, and I just felt a pop. Put it down, was fine for a minute, then the pain started really hitting. If you have a weak posterior chain (I had weak hip flexors and a weak back), it'll eventually happen.
Lifting will help, but noob ego lifting is the second easiest way to frick up your back. Progress from bar, especially when it comes to deadlifts, and FOCUS on form over weight first. >scoliosis
No idea mate on what to avoid
you might have fricked up by taking that long to get back into training
if you stay active after the injury with painfree exercises like swimming you can be back lifting heavy in a few months
if you wait too long it becomes a permanent structural injury
I agree with the movement bit, but I will say I had a similar experience to
I couldn't get out of bed by myself, I could not clothe myself and I could barely walk for the first few months. It took me 3 years to be able to sit down longer for longer than 2 minutes without crippling pain. I ate at the kitchen countertop and still do today out of habit.
I tried going back to gym but the slightest pressure or movement of my lower back sent a stab of pain so bad I held back tears.
I was crawling on the floor some days. Absolutely horrible, near impossible to move.
https://i.imgur.com/HWJu6JB.png
Lmao you can't cure that shit with some excercise dumb frick. It's structucal damage which last life time and can be seen with mri rest of your life. Symptoms however (spinal disc compressing nerve a.k.a sciatica for normies) can be relieved with bunch of different methods. Best is >Mc gills big 3
routine daily. Google it up. Withing months/years your body has certain ability to push spinal liquid back to disc/melt it but your disc is still blown to shit. Also your nerve might get used to it=paik dissappears. Ofc. strengthening supporting muscles help you keep spine stabilized.
https://i.imgur.com/L0qK0wF.jpg
The only sane post in this thread.
I blew the frick out of my lower back and it took me at least 4 years before I could lift the bar off the floor again without dying.
Now deadlifts and visits to my chiro every 6 months to crack my shit keeps the wish of death away.
a few comments:
85% of sciatica symptoms from slipped discs completely heal. So there are quite a few people who recover just fine. My first slipped disc I fixed with prednisone.
The remaining 15% get absolutely fricked, like my second slipped disc. Pain still there years later. >Mcgills big 3
100%. Helped immensely.
One thing I will say is that strength training is necessary to eventually get the pain to fade. What happens is that a slipped disc itself is a symptom, generally of weak/failing muscles along the posterior chain. If these muscles are not strengthened, it will feedback into a loop of pain = not using muscles, muscles = weak, weak muscles = more prone to even more injury and pain. Vicious cycle.
After about 6 months I started strength training. Dumbbells only so I could isolate my fricked up sciatica side.
It was semi-sharp pain exercising, but I did it CAREFULLY, and sometimes had to take ibuprofen to even be able to exercise, but I strengthened the hell outta my back and hip flexors. The pain is less and less and less, in a way that is different from the relief of the Mcgills 3. I lost a ton of weight and I've progressed in my lifts even with sciatica; done right and slowly, deadlifts + squats have near cured me of sciatica.
>The pain is less and less and less, in a way that is different from the relief of the Mcgills 3. I lost a ton of weight and I've progressed in my lifts even with sciatica; done right and slowly, deadlifts + squats have near cured me of sciatica.
Since I didn't make it obvious: I can now run, jump-rope, deadlift, squat, and am extremely mobile with either very little or no pain. Sometimes I still wake up with sciatica pain, and if I sit wrong it will start becoming painful, but my range of motion without pain has substantially increased like crazy with strength training. I feel "normal" most of the time now. Sitting here, I can't feel any pain at the moment, even if I concentrate on it.
Also forgot to mention Mckenzie exercises, those + mcgill are excellent.
I've only just recovered after slipping mine 4 months ago from squatting with shit form, I had to stop lifting entirely during that time. I made the mistake of trying to lift before it was fully healed and probably prolonged the recovery by an extra month because of that. You can probably continue to do upper body work but anything that puts extra pressure on your spine will just make things worse.
is basically bang on, give it a month or two to heal before doing very light core exercises to strengthen your shit. Swimming and walking are also very good, sitting is the absolute worst thing for your spine, and the pain didn't fully go away for me until I started squatting again but super light with much better form, after I'd given it enough time to properly heal.
Barbell hack squats, deadlifts with a very long pause at the top (as long as I can hold it), spinal decompression stretches and fixing my posture (mostly lateral pelvic tilt).
Bmx when I was a teen and then slipping on some ice as an adult dyel. Idk about scoliosis, but Natural Hypertrophy has scoliosis, so I'm sure he has videos on the subject.
Chiros are useless as the other anons stated. Especially when it comes to the spine. They crack the posterior articulation of the spinous process, you cant crack the disc articulation because its rigid as frick. So there is no way they can help with any disopathy, because no one can really crack that part of the spine without risking crippling you for life
been there, done it
preacher curls, chest supported rows, and bench with your feet on the bench are your only options for the next 3 months
and now you have something else to add to my file >verification not required
I've got a mashed l5-s1. I dead hang and do a set of hanging knee raises after every workout to decompress. The biggest improvement though has been from strengthening my core/spinal rectors. Working back up to heavy rack pulls and hex bar deads has been huge in rehabbing for me.
I popped a disc that killed me for years, here’s how to fix it.
Don’t squat lowbar, but do squat highbar. Load it up and progress it, it will strengthen your spine. Do RDLs for 5x5 or 3x8, heavy, and progress them linearly. Keep your back in extension and get the full hamstring stretch.
Pull a heavy set of 5 deadlifts once per week, and progress it.
Do static low back stretches after each of your workout sessions, and beforehand, put your hands on your hips and slowly rotate your hips 360 degrees, gradually increasing speed. These things fixed my back and I no longer have pain. Also lose weight if you’re fat.
Lmao you can't cure that shit with some excercise dumb frick. It's structucal damage which last life time and can be seen with mri rest of your life. Symptoms however (spinal disc compressing nerve a.k.a sciatica for normies) can be relieved with bunch of different methods. Best is >Mc gills big 3
routine daily. Google it up. Withing months/years your body has certain ability to push spinal liquid back to disc/melt it but your disc is still blown to shit. Also your nerve might get used to it=paik dissappears. Ofc. strengthening supporting muscles help you keep spine stabilized.
The only sane post in this thread.
I blew the frick out of my lower back and it took me at least 4 years before I could lift the bar off the floor again without dying.
Now deadlifts and visits to my chiro every 6 months to crack my shit keeps the wish of death away.
you might have fricked up by taking that long to get back into training
if you stay active after the injury with painfree exercises like swimming you can be back lifting heavy in a few months
if you wait too long it becomes a permanent structural injury
I couldn't get out of bed by myself, I could not clothe myself and I could barely walk for the first few months. It took me 3 years to be able to sit down longer for longer than 2 minutes without crippling pain. I ate at the kitchen countertop and still do today out of habit.
I tried going back to gym but the slightest pressure or movement of my lower back sent a stab of pain so bad I held back tears.
[...]
[...]
[...]
[...]
[...]
How did you guys snap ur shit up? Which exercises should I avoid if I already have some scoliosis?
I snapped my shit at work stressing while lifting bags of concrete off the floor in and out of an elevator turning my body to the sides. Having lifted weights for 4 years with shitty form probably didn't help either.
The only sane post in this thread.
I blew the frick out of my lower back and it took me at least 4 years before I could lift the bar off the floor again without dying.
Now deadlifts and visits to my chiro every 6 months to crack my shit keeps the wish of death away.
You guys are fricking idiots. We already know that bulged disk can heal itself. In fact, we know how exactly it happens. In fact, every tike someone squats or deadlifts, that person gets small hernias that heal overnight.
The worst thing you can do, is not provide any sliding or compression to you disc, so they just degrade to the point of no return. While it heals if you keep doing safe exercises, thus provide disc with needed bloodflow and nutrients.
Confrats on ruining your spine forecer, because you weren't critical enough of a convensional medicine.
It's actually a magnetic resonance not an x-ray, they take those in different cross sections and maybe in the previous one it would've been more clearly visible, but I think you can tell there's something in the first one as well.
This guy is not wrong in that its not a muscle issue. Its structural damage to your spine. Talk to a doctor first and don't listen to idiot bro science here.
Once you get fixed up, I recommend this to strengthen your lower back. Literally saved my life as a 44 yo doing this after every workout. My back feels like I'm 18 again.
Add weight as needed, but even just 3x15 bobyweight is life changing.
Nothing fixes these types of injuries without surgeries. Discs and vertebrae don't repair like muscle tissue once damage. Unnatural lifts for humans cause unnatural injuries, which require man made treatments that can't be fixed with diet. People that wrestle for years wind up getting permanent problems from neck bridging for example. Certain lifts are no different.
dumbass liar
I've had multiple bulging discs confirmed by MRI and crippling pain
now I am pain free and can move however I want and lift heavy shit without fear, weird twisting, jerking movements
just strengthen all your shit and let the disc heal, it reabsorbs if you give it time and the nerve calms down
I had two herniated discs in my neck and had to have surgery to remove them both. Recovery was long and painful but three years later I feel good as new.
Surgery is obviously a last resort but it worked for me.
If you've got neurological symptoms i.e. leg stiffness/loss of sensitivity in one or both legs, get a native T2 MRI ASAP. If a disc's herniated for real, it's a surgical indication, there's no way around that
After that, fix up your spinal erectors and you're good to go
t. actual medigay
soooo if rest + hiatus from work + decompression + mckenzie exercises + deadhangs/floating in the pool has helped all of frickall in ~3 months, do I just get a microdiscectomy, heal up and do low weight deadlifts?
Those exercises really help, but post DICOMs of before and after conservative approach. Depends of how big the hernial sac is
Frick deadlifts if you're injured/in recovery. If you're gonna go for surgery, do the exercises you mentioned during the recovery period
>Frick deadlifts if you're injured/in recovery
No I meant after the recovery, to strengthen spinal erectors, glutes, piriformis, etc.
did you try just laying in bed for like 10 days? honestly most people are constantly trying to fix their issue but every fricking time they stand up or sit up they are putting pressure on their disc and irritating the nerve so it never heals lol
do fricking nothing and see what happens, what do you have to lose?
just hydrate enough and take collagen, try fasting too
I've done that for a good week or so but there's always some fricking bullshit I need to do. Hopefully there are only two more "events" I need to go to until february or so. >fasting
Why?
did you try just laying in bed for like 10 days? honestly most people are constantly trying to fix their issue but every fricking time they stand up or sit up they are putting pressure on their disc and irritating the nerve so it never heals lol
do fricking nothing and see what happens, what do you have to lose?
just hydrate enough and take collagen, try fasting too
Not using your joints/discs, anything with cartilage is how they degrade and get destroied forever. Even if you have tendonitis you need to work out the muscle with light weight or it will never recover
yeah that's what everyone says but I went through a good 2 year period of constant on and off pain and sometimes it got so fricking bad
when I took a good 10 days off from everything and didn't do a single fricking exercise I actually healed and then was able to get back to building strength and all the rest
you're talking about months and years of wrong movement, sedentary life
I'm talking about an acute period of mindful, focused rest
something most people will tell you not to do and most people are afraid of doing
most people will keep spinning their wheels trying to heal themselves, but jsut keep messing themselves up
>Frick deadlifts if you're injured/in recovery
No I meant after the recovery, to strengthen spinal erectors, glutes, piriformis, etc.
[...]
I've done that for a good week or so but there's always some fricking bullshit I need to do. Hopefully there are only two more "events" I need to go to until february or so. >fasting
Why?
>▶
>Frick deadlifts if you're injured/in recovery
No I meant after the recovery, to strengthen spinal erectors, glutes, piriformis, etc.
[...]
I've done that for a good week or so but there's always some fricking bullshit I need to do. Hopefully there are only two more "events" I need to go to until february or so. >fasting
Why?
>fasting
I've hard it increases growth hormone and some people say that it gives your body more energy to focus on repairing because it's no longer wasting energy on digestion
I haven't tried it myself because I lack the willpower but it's supposed to work
Thing is you've got lots of options, I've recovered many times, the more times you recover, the more you learn, you learn what to avoid, you learn what to strengthen, what to focus on, how to move day to day
just stay positive and stay away from doctors/surgeons lol
the people I know who are doing the worst as a result of injuries are the people who put their bodies in the hands of the doctors
>I've hard it increases growth hormone and some people say that it gives your body more energy to focus on repairing because it's no longer wasting energy on digestion
That's about what I figured. Please don't give other people advice on shit like this, you're completely clueless.
Herniated both L4/L5 and L5/S1 here. L5/S1 herniated included spinal compression and disc degeneration. Happened at 21 years old.
I did not have any kind of surgery. I did daily hanging on an inversion table. Daily hot showers on the lower back. Mcgill exercises and yoga exercises such as planks. I tried to walk as much as I could.
It took nearly 3 years for me to recover and be functional again.
Over time I was able to start incorporating calisthenics exercises that help. One of the best is reverse hyperextensions. My lower back and glutes are much stronger from doing these. Planks, Leg Raises, Bridges, etc. also help.
I no longer lift weights as I did previously. Most of my exercising is calisthenics, walking, riding a bike, etc.
Had a bulging L4/L5 and still have issues here and there, many exercises I just avoid because I'm scared of fricking my shit up again. I was told to especially avoid OHP which I find a bit weird or is there something to it?
Anything else to avoid in particular? I've actually deadlifted with light weight and had no issues, but BB rows and squats were impossible and for bench I had to switch to larsen press.
When I was recovering from my injury I avoided anything that felt off or started to cause me discomfort or pain.
That is why I moved entirely to doing calisthenics and yoga because the movements are more natural and the discomfort in movements was minimal. Whereas trying to do the lifts I did before like squats, ohp, deads, etc. brought me significant discomfort and didn't feel natural or right anymore. Quite frankly, deads still do not feel right to me and likely will never feel right again.
I would seriously advise you to take a step back and humble yourself. I have a friend who had a bulged disc at L4/L5 and continued to lift. He now has arthritis in his spine and has pain daily. Mind you, this is a roider who deadlifts and squats very heavy. But do you really want spinal arthritis in your early 30s? How well do you want to age?
I leave it up to you. Prior to my injury I was 6'2 196lbs and shredded. Literally could go out lift, run, etc. Now, I am 6'2 175 with more of a lean build, but I can't do what I could before, but I can still run, jump, move, etc. I am not the same athlete though. I have to cope by doing calisthenics, which is fine and I feel great and still look better than 95% of the dildos walking around out there.
Honestly I just kept doing deadlifts. Yeah it hurts like hell at first but if you keep at it you will strengthen your lower back and thus the risk of a flare up will be reduced. If you stop deadlifting at all it will hurt way more anyways. I also do weighted hyperextensions, they help a lot
its all in your mind. I know that hurts your special boy feelings and you have scans and everything, but you are causing your own pain by being so afraid of it.
See that jelly popping out? You have to push it back in by narrowing that side of the spine.
If you lay on your stomach for 1-2 hours while you watch tv/movie it'll slowly migrate back.
Whatever you do, do NOT fall for the stretching meme to alleviate bulging discs. You will need to avoid excessive movement in that region for MONTHS while focussing on stability.
>t. currently recovering with an S1/L5 posterior bulging disc
I've only just started being able to do RDL's pain free since my injury last June, granted I was trying to train through the injury last year because I didn't know it was a disc injury and thus made it worse.
forget fixing it in a range of days or weeks, forget it even in half a dozen months
it takes a long time
what worked for me, after a horse riding accident, was to sleep on a flat and hard surface
sonds like a meme and a troll post, but think about it
you will be induced to sleep belly up, align and forcing a nature decompression force on your discs because the waist will push your spine down due to the nature curve of the spine
more than that, to rows without a chest support
and then go from there trying different things that force your lower back muscles more and more
deadlift is a meme in my opinion
ppl like it because of the big numbers and the cold air around the anus when you squat
Go see a Sports PT for a few sessions.
When I had an L5-S1 herniation I was so fricked up I couldn’t walk. I would probably still be a cripple without the PT who helped me through it with the right exercises
what are the exercises? yours is like the 200th post like this I've come across but nobody ever says anything specific, just "yeah I was so fricked up I couldn't even get out of bed and now I'm winning strongman events because I did the right exercises" like WHAT EXERCISES MOTHERFRICKER???
I've been to two sports physios and they're both like "just take ibuprofen and get surgery"
It depends on your injury like if you have a nerve compression or not. Generally it’s stuff like planks, dynamic stretches, very light weight core stuff such as oblique rotations using a cable machine
I dealt with this years ago, and from what I can tell fully recovered as I have no pain anymore in the area.
Ultimately the unsexy truth is the type of injury requires a lot of rest up front. I'd take it easy on anything that really hits the back for a month or so, and then slowly start back with the lightest possible moves.
As for the pain and discomfort, the usual deadhangs are obviously good. And I even started sleeping with a pillow under my thighs to better put my pelvis in a neutral position. Also I recommend checking out this video by AthleanX for a decently therapy you can do. He is sorta a meme for getting big but his recovery stuff is actually solid.
One thing that helped give me relief from pain, and I think sped up my recovery was actually a yoga move whos name I don't know. But basically lie on your back with you knees facing outward, and put your feet together. Then while still laying down, put your hands on both of your thighs as close to the pelvis as possible, kinda in the crease of skin that is there. Imagine you're trying to basically push your pelvis away from you while on the floor. This produces a nice lumbar decompression that is easier to maintain in my opinion, plus you can do some deep breathing to really expand the L-spine.
there aren't lifts to fix permanent damage in your spine.
you can practice good posture and ergonomics in every day tasks.
maybe you'll get that bulge down a bit.
but that's it my friend.
Disks don't really heal.
they get garbage blood flow and are constantly being compressed throughout your whole life.
If there’s no pain it doesn’t matter. Work yourself up until you’re at your old lifts pain free. Spinal decompression of any sort helps: ie dead arm hangs or reverse hypers. It’ll heal itself over time
This thread should be tied in with the "is deadlift/squat worth it" ones because the reality is that these exercises are fine in theory, but difficult to do with optimal/safe form in practice. Unfortunately, its very easy to get away with shitty form at lower weights only to screw something up later at a higher weight. I've been dealing with lower back issues for about 7 years now and i can tell you that fricking up your back is quick and easy while the road to recovery is long and difficult.
Try exercising caution.
Jefferson Curls on a slant board but also what said
Very light squats and deadlifts with a belt. Slowly increase weight.
Honestly a slipped disc isn't a huge deal. People are just irrationally scared about back injuries due to morons fear mongering. Just treat it like an ordinary injury. Get active again and it heals on its own. Only in very bad cases a surgery is required.
DON'T GO TO A CHIRO
Actually being overly cautious and mindful of injury increases injury risk.
Most of the time it's an overuse injury. Just have correct form and reasonable load management and you don't need to worry about it. Lifting actually has a very low injury rate compared to other sports
Wrong.
Carlos strikes again
Hahaha frick, got me
Reverse hypers, but if that doesn't work, decompression therapy with a good chiro, it's why my 2 pancaked discs don't give me grief 20 years later and I still deadlift 600.
talk to a physical therapist (perhaps even a sports physical therapist), preferably after getting an Xray
everyone else ITT is just spitballing and you have no real reason to believe them
>chiro
literally pseudoscience
at most they can help with back pain temporarily
OP wants to know how to cure it
>chiro
>literally pseudoscience
There’s no pseudoscience about releasing tension in joints, taking pressure off of pinched nerves and rehydrating discs. However, a chiro relationship is only part of the full picture, it needs to be followed and joined with therapy
All a chiropractor does is manipulate your joints to release nitrogen gas. It can help reduce minor inflammation and restore range of motion but beyond that it does absolutely nothing long term.
I once had a chiropractor claim that getting my neck cracked would cure an ear infection and then went on a psychotic rant when I told her I went to the doctor to get antibiotics for it, it's a strange profession that attracts a lot of weirdos. They view themselves as faith healers who can cure any ailment, not even shitting you.
>this
Chiropractic isn't real medicine, and chiropractors aren't doctors. If you have any real structural damage or issues, a chiro shouldn't even be touching you.
How did you guys snap ur shit up? Which exercises should I avoid if I already have some scoliosis?
Being fat and lifting with my back. Was lifting up a lawnmower at a weird angle, and I just felt a pop. Put it down, was fine for a minute, then the pain started really hitting. If you have a weak posterior chain (I had weak hip flexors and a weak back), it'll eventually happen.
Lifting will help, but noob ego lifting is the second easiest way to frick up your back. Progress from bar, especially when it comes to deadlifts, and FOCUS on form over weight first.
>scoliosis
No idea mate on what to avoid
I agree with the movement bit, but I will say I had a similar experience to
I was crawling on the floor some days. Absolutely horrible, near impossible to move.
a few comments:
85% of sciatica symptoms from slipped discs completely heal. So there are quite a few people who recover just fine. My first slipped disc I fixed with prednisone.
The remaining 15% get absolutely fricked, like my second slipped disc. Pain still there years later.
>Mcgills big 3
100%. Helped immensely.
One thing I will say is that strength training is necessary to eventually get the pain to fade. What happens is that a slipped disc itself is a symptom, generally of weak/failing muscles along the posterior chain. If these muscles are not strengthened, it will feedback into a loop of pain = not using muscles, muscles = weak, weak muscles = more prone to even more injury and pain. Vicious cycle.
After about 6 months I started strength training. Dumbbells only so I could isolate my fricked up sciatica side.
It was semi-sharp pain exercising, but I did it CAREFULLY, and sometimes had to take ibuprofen to even be able to exercise, but I strengthened the hell outta my back and hip flexors. The pain is less and less and less, in a way that is different from the relief of the Mcgills 3. I lost a ton of weight and I've progressed in my lifts even with sciatica; done right and slowly, deadlifts + squats have near cured me of sciatica.
>The pain is less and less and less, in a way that is different from the relief of the Mcgills 3. I lost a ton of weight and I've progressed in my lifts even with sciatica; done right and slowly, deadlifts + squats have near cured me of sciatica.
Since I didn't make it obvious: I can now run, jump-rope, deadlift, squat, and am extremely mobile with either very little or no pain. Sometimes I still wake up with sciatica pain, and if I sit wrong it will start becoming painful, but my range of motion without pain has substantially increased like crazy with strength training. I feel "normal" most of the time now. Sitting here, I can't feel any pain at the moment, even if I concentrate on it.
Also forgot to mention Mckenzie exercises, those + mcgill are excellent.
I've only just recovered after slipping mine 4 months ago from squatting with shit form, I had to stop lifting entirely during that time. I made the mistake of trying to lift before it was fully healed and probably prolonged the recovery by an extra month because of that. You can probably continue to do upper body work but anything that puts extra pressure on your spine will just make things worse.
is basically bang on, give it a month or two to heal before doing very light core exercises to strengthen your shit. Swimming and walking are also very good, sitting is the absolute worst thing for your spine, and the pain didn't fully go away for me until I started squatting again but super light with much better form, after I'd given it enough time to properly heal.
I hurt it playing football in highschool. Got folded up in a pile.
>bent over barbell rows
>squats
>ohp
>neck harness
train hard enough without being a sturdy manlet and you'll inevitably frick your discs up
Just regular old squats. In fact mine splatted doing a warm up with the bar. You don't really know what damage you're doing until it gives out.
At most I had slight tingles in a foot if I did a heavy DL session. Then bang.
Barbell hack squats, deadlifts with a very long pause at the top (as long as I can hold it), spinal decompression stretches and fixing my posture (mostly lateral pelvic tilt).
Bmx when I was a teen and then slipping on some ice as an adult dyel. Idk about scoliosis, but Natural Hypertrophy has scoliosis, so I'm sure he has videos on the subject.
doing leg press wrong
it even gave me erectile dysfunction for a while (not talked about but it's fairly common)
stay safe
wtf source
https://www.asianspinejournal.org/journal/view.php?doi=10.31616/asj.2021.0083
Playing goalie in indoor soccer. Bent and twisted to save a goal and messed my back up. It's never been the same since
Chiros are useless as the other anons stated. Especially when it comes to the spine. They crack the posterior articulation of the spinous process, you cant crack the disc articulation because its rigid as frick. So there is no way they can help with any disopathy, because no one can really crack that part of the spine without risking crippling you for life
been there, done it
preacher curls, chest supported rows, and bench with your feet on the bench are your only options for the next 3 months
and now you have something else to add to my file
>verification not required
I've got a mashed l5-s1. I dead hang and do a set of hanging knee raises after every workout to decompress. The biggest improvement though has been from strengthening my core/spinal rectors. Working back up to heavy rack pulls and hex bar deads has been huge in rehabbing for me.
Is this inevitable if you keep pushing your limits? This thread scares me.
if you squat AND deadlift its inevitable.
D o one or the other.
I popped a disc that killed me for years, here’s how to fix it.
Don’t squat lowbar, but do squat highbar. Load it up and progress it, it will strengthen your spine. Do RDLs for 5x5 or 3x8, heavy, and progress them linearly. Keep your back in extension and get the full hamstring stretch.
Pull a heavy set of 5 deadlifts once per week, and progress it.
Do static low back stretches after each of your workout sessions, and beforehand, put your hands on your hips and slowly rotate your hips 360 degrees, gradually increasing speed. These things fixed my back and I no longer have pain. Also lose weight if you’re fat.
Lmao you can't cure that shit with some excercise dumb frick. It's structucal damage which last life time and can be seen with mri rest of your life. Symptoms however (spinal disc compressing nerve a.k.a sciatica for normies) can be relieved with bunch of different methods. Best is
>Mc gills big 3
routine daily. Google it up. Withing months/years your body has certain ability to push spinal liquid back to disc/melt it but your disc is still blown to shit. Also your nerve might get used to it=paik dissappears. Ofc. strengthening supporting muscles help you keep spine stabilized.
The only sane post in this thread.
I blew the frick out of my lower back and it took me at least 4 years before I could lift the bar off the floor again without dying.
Now deadlifts and visits to my chiro every 6 months to crack my shit keeps the wish of death away.
you might have fricked up by taking that long to get back into training
if you stay active after the injury with painfree exercises like swimming you can be back lifting heavy in a few months
if you wait too long it becomes a permanent structural injury
I couldn't get out of bed by myself, I could not clothe myself and I could barely walk for the first few months. It took me 3 years to be able to sit down longer for longer than 2 minutes without crippling pain. I ate at the kitchen countertop and still do today out of habit.
I tried going back to gym but the slightest pressure or movement of my lower back sent a stab of pain so bad I held back tears.
Tgere is a shit ton of exercises you could have done whyle lying in bed. Simple movements would do.
Black person do you believe i didn't do what I could? I was immobilised not paralysed
I snapped my shit at work stressing while lifting bags of concrete off the floor in and out of an elevator turning my body to the sides. Having lifted weights for 4 years with shitty form probably didn't help either.
Never underestimate lifting ergonomics.
>I blew the frick out of my lower back and it took me at least 4 years
>took me at least 4 years
What the frick were you doing during those years?
You guys are fricking idiots. We already know that bulged disk can heal itself. In fact, we know how exactly it happens. In fact, every tike someone squats or deadlifts, that person gets small hernias that heal overnight.
The worst thing you can do, is not provide any sliding or compression to you disc, so they just degrade to the point of no return. While it heals if you keep doing safe exercises, thus provide disc with needed bloodflow and nutrients.
Confrats on ruining your spine forecer, because you weren't critical enough of a convensional medicine.
>In fact, every tike someone squats or deadlifts, that person gets small hernias that heal overnight
Lmao.
>tf those euphoric spinal disc doms
ok but what the frick is that
A form of Spina bifida, a neural birth defect.
but it wasnt there in the first xray
It's actually a magnetic resonance not an x-ray, they take those in different cross sections and maybe in the previous one it would've been more clearly visible, but I think you can tell there's something in the first one as well.
This guy is not wrong in that its not a muscle issue. Its structural damage to your spine. Talk to a doctor first and don't listen to idiot bro science here.
Once you get fixed up, I recommend this to strengthen your lower back. Literally saved my life as a 44 yo doing this after every workout. My back feels like I'm 18 again.
Add weight as needed, but even just 3x15 bobyweight is life changing.
>bobyweight
is that half a stone? fricking brits and their imperial units
Oblique bends
Just pop that bubble hanging out
rest to failure
Nothing fixes these types of injuries without surgeries. Discs and vertebrae don't repair like muscle tissue once damage. Unnatural lifts for humans cause unnatural injuries, which require man made treatments that can't be fixed with diet. People that wrestle for years wind up getting permanent problems from neck bridging for example. Certain lifts are no different.
This actually isn’t true. A slightly bulging disc will retract and calm down if steps are taken to reduce further injury
We literally know gow ehactly bulged disc heals itself and have a shit tn of evidence.
dumbass liar
I've had multiple bulging discs confirmed by MRI and crippling pain
now I am pain free and can move however I want and lift heavy shit without fear, weird twisting, jerking movements
just strengthen all your shit and let the disc heal, it reabsorbs if you give it time and the nerve calms down
b***h Shawn Michaels got a bulging disc from landing on the corner of a casket. I got one of mine slipping on ice.
>t. Surgeon McFrickMySpineUp
I had two herniated discs in my neck and had to have surgery to remove them both. Recovery was long and painful but three years later I feel good as new.
Surgery is obviously a last resort but it worked for me.
If you've got neurological symptoms i.e. leg stiffness/loss of sensitivity in one or both legs, get a native T2 MRI ASAP. If a disc's herniated for real, it's a surgical indication, there's no way around that
After that, fix up your spinal erectors and you're good to go
t. actual medigay
soooo if rest + hiatus from work + decompression + mckenzie exercises + deadhangs/floating in the pool has helped all of frickall in ~3 months, do I just get a microdiscectomy, heal up and do low weight deadlifts?
Those exercises really help, but post DICOMs of before and after conservative approach. Depends of how big the hernial sac is
Frick deadlifts if you're injured/in recovery. If you're gonna go for surgery, do the exercises you mentioned during the recovery period
>Frick deadlifts if you're injured/in recovery
No I meant after the recovery, to strengthen spinal erectors, glutes, piriformis, etc.
I've done that for a good week or so but there's always some fricking bullshit I need to do. Hopefully there are only two more "events" I need to go to until february or so.
>fasting
Why?
did you try just laying in bed for like 10 days? honestly most people are constantly trying to fix their issue but every fricking time they stand up or sit up they are putting pressure on their disc and irritating the nerve so it never heals lol
do fricking nothing and see what happens, what do you have to lose?
just hydrate enough and take collagen, try fasting too
Not using your joints/discs, anything with cartilage is how they degrade and get destroied forever. Even if you have tendonitis you need to work out the muscle with light weight or it will never recover
yeah that's what everyone says but I went through a good 2 year period of constant on and off pain and sometimes it got so fricking bad
when I took a good 10 days off from everything and didn't do a single fricking exercise I actually healed and then was able to get back to building strength and all the rest
you're talking about months and years of wrong movement, sedentary life
I'm talking about an acute period of mindful, focused rest
something most people will tell you not to do and most people are afraid of doing
most people will keep spinning their wheels trying to heal themselves, but jsut keep messing themselves up
>▶
>fasting
I've hard it increases growth hormone and some people say that it gives your body more energy to focus on repairing because it's no longer wasting energy on digestion
I haven't tried it myself because I lack the willpower but it's supposed to work
Thing is you've got lots of options, I've recovered many times, the more times you recover, the more you learn, you learn what to avoid, you learn what to strengthen, what to focus on, how to move day to day
just stay positive and stay away from doctors/surgeons lol
the people I know who are doing the worst as a result of injuries are the people who put their bodies in the hands of the doctors
>I've hard it increases growth hormone and some people say that it gives your body more energy to focus on repairing because it's no longer wasting energy on digestion
That's about what I figured. Please don't give other people advice on shit like this, you're completely clueless.
>recognises bulge
OwO
Herniated both L4/L5 and L5/S1 here. L5/S1 herniated included spinal compression and disc degeneration. Happened at 21 years old.
I did not have any kind of surgery. I did daily hanging on an inversion table. Daily hot showers on the lower back. Mcgill exercises and yoga exercises such as planks. I tried to walk as much as I could.
It took nearly 3 years for me to recover and be functional again.
Over time I was able to start incorporating calisthenics exercises that help. One of the best is reverse hyperextensions. My lower back and glutes are much stronger from doing these. Planks, Leg Raises, Bridges, etc. also help.
I no longer lift weights as I did previously. Most of my exercising is calisthenics, walking, riding a bike, etc.
Had a bulging L4/L5 and still have issues here and there, many exercises I just avoid because I'm scared of fricking my shit up again. I was told to especially avoid OHP which I find a bit weird or is there something to it?
OHP is perhaps the most axial fatiguing exercise aside from heavy ass highbar squats.
So yea there's something to it.
Anything else to avoid in particular? I've actually deadlifted with light weight and had no issues, but BB rows and squats were impossible and for bench I had to switch to larsen press.
I am sure there is. Look at the comment below.
When I was recovering from my injury I avoided anything that felt off or started to cause me discomfort or pain.
That is why I moved entirely to doing calisthenics and yoga because the movements are more natural and the discomfort in movements was minimal. Whereas trying to do the lifts I did before like squats, ohp, deads, etc. brought me significant discomfort and didn't feel natural or right anymore. Quite frankly, deads still do not feel right to me and likely will never feel right again.
I would seriously advise you to take a step back and humble yourself. I have a friend who had a bulged disc at L4/L5 and continued to lift. He now has arthritis in his spine and has pain daily. Mind you, this is a roider who deadlifts and squats very heavy. But do you really want spinal arthritis in your early 30s? How well do you want to age?
I leave it up to you. Prior to my injury I was 6'2 196lbs and shredded. Literally could go out lift, run, etc. Now, I am 6'2 175 with more of a lean build, but I can't do what I could before, but I can still run, jump, move, etc. I am not the same athlete though. I have to cope by doing calisthenics, which is fine and I feel great and still look better than 95% of the dildos walking around out there.
Talk to your fricking physio and doctor, not strangers on the Internet
Tried that, they didn't explain it very well so I'm looking for more information.
rest and walk every other day for a solid 30 minutes.
back extensions
Rest days people... don't forget them. You might think they are gains goblins, but so is a crippling back injury.
Honestly I just kept doing deadlifts. Yeah it hurts like hell at first but if you keep at it you will strengthen your lower back and thus the risk of a flare up will be reduced. If you stop deadlifting at all it will hurt way more anyways. I also do weighted hyperextensions, they help a lot
calisthenics wins again!
L4/L5 hernia here.
the only reason I have not committed suicide is thanks to this stretching routine:
do it EVERY single FRICKING day and it will help. do not skip a single fricking day you lazy piece of shit.
except for that, reverse hypers are good and I like to do them at the end of a workout. I think core work also helps long-term
its all in your mind. I know that hurts your special boy feelings and you have scans and everything, but you are causing your own pain by being so afraid of it.
>I know you have scans and everything
DON'T TRUST THE SCIENCE.
DON'T TRUST THE MRI RECORDS.
TRUST RANDOM DYEL AUTISTS ON THE INTERNET.
[Embed]
this right here is a game changer, got me out of some acute sciatica
See that jelly popping out? You have to push it back in by narrowing that side of the spine.
If you lay on your stomach for 1-2 hours while you watch tv/movie it'll slowly migrate back.
Whatever you do, do NOT fall for the stretching meme to alleviate bulging discs. You will need to avoid excessive movement in that region for MONTHS while focussing on stability.
>t. currently recovering with an S1/L5 posterior bulging disc
I've only just started being able to do RDL's pain free since my injury last June, granted I was trying to train through the injury last year because I didn't know it was a disc injury and thus made it worse.
everybody has bulging discs, its in your head 100% TMS is your brain's way of distracting you.
forget fixing it in a range of days or weeks, forget it even in half a dozen months
it takes a long time
what worked for me, after a horse riding accident, was to sleep on a flat and hard surface
sonds like a meme and a troll post, but think about it
you will be induced to sleep belly up, align and forcing a nature decompression force on your discs because the waist will push your spine down due to the nature curve of the spine
more than that, to rows without a chest support
and then go from there trying different things that force your lower back muscles more and more
deadlift is a meme in my opinion
ppl like it because of the big numbers and the cold air around the anus when you squat
>was to sleep on a flat and hard surface
Goated advice
Go see a Sports PT for a few sessions.
When I had an L5-S1 herniation I was so fricked up I couldn’t walk. I would probably still be a cripple without the PT who helped me through it with the right exercises
what are the exercises? yours is like the 200th post like this I've come across but nobody ever says anything specific, just "yeah I was so fricked up I couldn't even get out of bed and now I'm winning strongman events because I did the right exercises" like WHAT EXERCISES MOTHERFRICKER???
I've been to two sports physios and they're both like "just take ibuprofen and get surgery"
It depends on your injury like if you have a nerve compression or not. Generally it’s stuff like planks, dynamic stretches, very light weight core stuff such as oblique rotations using a cable machine
rounded deadlifts anon
Everybody walks around with bulging discs just fine. Back pain is unconscious rage. Read Sarno.
You're fricked
i like deadlifting and squatting. makes me feel good to get stronger. helps me play hockey better. i dont go crazy tho. hope i dont get snapped up
I dealt with this years ago, and from what I can tell fully recovered as I have no pain anymore in the area.
Ultimately the unsexy truth is the type of injury requires a lot of rest up front. I'd take it easy on anything that really hits the back for a month or so, and then slowly start back with the lightest possible moves.
As for the pain and discomfort, the usual deadhangs are obviously good. And I even started sleeping with a pillow under my thighs to better put my pelvis in a neutral position. Also I recommend checking out this video by AthleanX for a decently therapy you can do. He is sorta a meme for getting big but his recovery stuff is actually solid.
One thing that helped give me relief from pain, and I think sped up my recovery was actually a yoga move whos name I don't know. But basically lie on your back with you knees facing outward, and put your feet together. Then while still laying down, put your hands on both of your thighs as close to the pelvis as possible, kinda in the crease of skin that is there. Imagine you're trying to basically push your pelvis away from you while on the floor. This produces a nice lumbar decompression that is easier to maintain in my opinion, plus you can do some deep breathing to really expand the L-spine.
there aren't lifts to fix permanent damage in your spine.
you can practice good posture and ergonomics in every day tasks.
maybe you'll get that bulge down a bit.
but that's it my friend.
Disks don't really heal.
they get garbage blood flow and are constantly being compressed throughout your whole life.
.t spondylitis suffer'r
They do heal if you help them. Frick off and look into how it works.
deadhang
If there’s no pain it doesn’t matter. Work yourself up until you’re at your old lifts pain free. Spinal decompression of any sort helps: ie dead arm hangs or reverse hypers. It’ll heal itself over time
negative time deadlifts
deadlift
not squatting
This thread should be tied in with the "is deadlift/squat worth it" ones because the reality is that these exercises are fine in theory, but difficult to do with optimal/safe form in practice. Unfortunately, its very easy to get away with shitty form at lower weights only to screw something up later at a higher weight. I've been dealing with lower back issues for about 7 years now and i can tell you that fricking up your back is quick and easy while the road to recovery is long and difficult.