Recovering From Disc Problem

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deleted1329245

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Hey guys,
In mid December I threw out my back and ended up with a herniated disc. The injury came from a bad deadlift. While I’ve had back pain before this was worse than anything I’ve experienced. Fast forward two months and I’m more or less healed but recovery was very slow. I can cycle on the Peleton no problem but have been afraid to restart strength training with free weights. Thoughts on getting back into an effective regimen would be appreciated as every time I look at my dumbbells I can feel my disc screaming don’t do it....? Thanks for your help.
 

WilliamG

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That's a tough call... I had an L5-S1 fusion about 6 years ago after years of dealing with a squished disc there. Prior to my surgery I'd rehab my back and then go back to my routine. And jack it up again. When I went to PT post surgery, they told me dead lifts and squats are a gamble. Yes, every life long gym rat will tell you that "done properly"... They are completely safe and the only two lifts you will ever need! But all you need is that one time (as you found out). I paid $14,000 out of pocket for the back surgery. I don't do weighted squats or dead lifts anymore. Of course with covid here in LA, gyms are closed anyway. So I just do pushups, pullups, and some light free weights. Bottom line: Every lift has risk if done incorrectly. You decide.
 

ryans138

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PT is good. I'm also a fan of chiropractic. YMMV with both.

I have been crippled by recurring back issues in the past but I'm back to squatting and deadlifting heavy. Knock on wood, I have not had another incident for over six years now which is the longest I have ever gone without anything bad happening.

I believe that one of things that has helped me stay healthy is doing the McGill Big 3 exercises regularly. Check out Stuart McGill's work.

Now, in spite of squatting and deadlifting regularly again, I'm going to say that neither of those exercises is needed for developing strength or size. And I say this as a powerlifter who loves going heavy on both of them. They're great exercises but they aren't required for development.
 
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Thanks for the good advice. I’ll check out McGill. I feel like it’s healing but I also occasionally feel a twinge of the previous pain and wonder if it’s just going to rupture all over again. I’m becoming diligent about strengthening core and trying not to psych myself out. Good to know the squatting could be in the future again. Your pics show the work pays off btw.
 
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ryans138

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Thanks for the good advice. I’ll check out McGill. I feel like it’s healing but I also occasionally feel a twinge of the previous pain and wonder if it’s just going to rupture all over again. I’m becoming diligent about strengthening core and trying not to psych myself out. Good to know the squatting could be in the future again. Your pics show the work pays off btw.

Thank you for the compliment! And I hope the McGill stuff helps. This is anecdotal but I know a number of strength athletes that have used them to help stay healthy after resolving back pain.

Two other things I've used successfully are inversion and press-ups/extensions a la Robin McKenzie. Again, YMMV. Everything works but not for everyone. I've been fortunate to stumble over several things that have helped me. Hopefully, you find what works for you.

And to echo what some other have said: Take your time getting back to the weights. It sounds like you're being cautious and thoughtful and that's a good thing. The weights aren't going anywhere and if you ever do decide to put some weight on your back, whatever you've lost will come back quickly.
 

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I’ve had two herniated discs for about 7 years. L4-L5 and S1. They flare up once in a while, and are bad every two years or so. The sciatic pain can be paralyzing.

I stretch regularly and, when they’re bad, constantly. The only stretch that helps is press-ups. PT helps tremendously.

I squat and deadlift as part of my regular routine. Squats and DLs don’t seem to make a difference as to when I have pain.
 

Scarletbegonia

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Thanks for the good advice. I’ll check out McGill. I feel like it’s healing but I also occasionally feel a twinge of the previous pain and wonder if it’s just going to rupture all over again. I’m becoming diligent about strengthening core and trying not to psych myself out. Good to know the squatting could be in the future again. Your pics show the work pays off btw.
Again, get a physiotherapist/physical therapist and get a protocol designed for YOU.
 
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Infernal

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I blew out a disc (L5-S1) a little over 20 years ago. I was moving a box of hardback books and I knew I was lifting it the wrong way but I did it anyway. The next day I could barely walk. I stuck to the weight restrictions, saw a chiropractor, stretched, and lost some weight. I didn't need surgery, but I learned to listen to what my back is telling me. I know when I'm pushing the limits and I'll stop what I'm doing, otherwise I'll be in pain for days.
 
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I blew out a disc (L5-S1) a little over 20 years ago. I was moving a box of hardback books and I knew I was lifting it the wrong way but I did it anyway. The next day I could barely walk. I stuck to the weight restrictions, saw a chiropractor, stretched, and lost some weight. I didn't need surgery, but I learned to listen to what my back is telling me. I know when I'm pushing the limits and I'll stop what I'm doing, otherwise I'll be in pain for days.
Thanks for the advice. I’ve been working on listening to my back. It’s nonstop attention
 
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palakaorion

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Physical therapist.
Don’t mess around with your spine.
This. Spines are the quintessential "fuck around and find out" body part.

I blew out my L5-S1 about 10 years ago (cleaning the oven, of all things). Lumbar injections have held up so far. Surgeon said MRI showed several other discs that were "out" and that I shouldn't do anything more strenuous than a brisk walk unless a bear was chasing me. I'm chubby as a result but still mobile for an old fart.
 
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Scarletbegonia

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This. Spines are the quintessential "fuck around and find out" body part.

I blew out my L5-S1 about 10 years ago (cleaning the oven, of all things). Lumbar injections have held up so far. Surgeon said MRI showed several other discs that were "out" and that I shouldn't do anything more strenuous than a brisk walk unless a bear was chasing me. I'm chubby as a result but still mobile for an old fart.
I’m betting flexibility is that said bear!
 
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deleted1329245

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This. Spines are the quintessential "fuck around and find out" body part.

I blew out my L5-S1 about 10 years ago (cleaning the oven, of all things). Lumbar injections have held up so far. Surgeon said MRI showed several other discs that were "out" and that I shouldn't do anything more strenuous than a brisk walk unless a bear was chasing me. I'm chubby as a result but still mobile for an old fart.
Thanks...and hope no bears are lurking out there...