Herniated disc!

[Brett]

Hi folks! Havent been about for a while -no internet, but Im glad pikeking decided to keep the forum going. Nice mix of characters here makes for interesting reading.

Anyhow, in my training Ive managed to supercede all the dumb things Ive ever done anywhere, anytime, ever. I hurt my back deadlifting. I know how it happened, and I know why it happened. Ive got a herniated disc in my lower spine and it presses against my nerve at times and feel the pain down my leg.

I want to know:
has any of you had a similar problem before and how did you combat it
if you have had such a problem, were you ever able to train effectively again
and is it possible for herniated discs to heal themselves, as my physio has told me it is not


Thanks guys. Note I might not be able to reply for a good while, as Im accessing at a friends.

[Narc]

Gutted. AOL did this a few years back i think

[NJ]

Gutted. AOL did this a few years back i think


Who's AOL ?

[Narc]

Avid'O'Leary, turner burner, golden sparrow, freaky sex king, uncle fester

[NJ]

:023:

[Scourge]

I want to know:
has any of you had a similar problem before and how did you combat it
if you have had such a problem, were you ever able to train effectively again
and is it possible for herniated discs to heal themselves, as my physio has told me it is not


As above, I think GA did something similar to himself a while back and he's pushing some heavy goddamn weight these days, so I suppose it doesn't have to finish your training off.

Obviously we can't diagnose you over the internet. You'll really need to see how you feel once you've rested up/what your physio says before you start training again.

[GoldenArrow]

RIGHT. I'm here to answer this question....

Number one, it's not the end of the world.
Number two, you'd better remember you have back problems for the rest of your life. I don't mean you will be in pain, I mean if you get lazy and stop doing what helps it, it will most likely happen again.

The disk will not heal to 100% ever.

For now, McKensies pushups should help you.
- Lie face down on floor
- Put hands under shoulders
- Push up until comfortable. Hold, release and repeat 10 times.

Your routine should not contain anything that loads the spine. Basically, thats everything you've done before now. You can do
- Machine leg work maybe (ext/curl), Belt squats MAYBE
- Pulldowns/chins (unweighted)
- Bench with legs up and flat backed
- Gay stuff (flyes curls etc)
- Ab/core work that doesnt involve spinal flexion
- Not much else i can think of off the top of my head
- Reverse hypers are your friend.

- When pain subsides continue to be careful for a few weeks. Move into squatting etc with light weights, I did Overhead squats as there is less load on the spine. Stop anything if there is pain. Keep hitting hypers/reverse hypers regularly and when you can do it pain free get working abs/obliques/hips/lats etc hard and heavy to support the spine.

If you are like me, try to avoid conventional deadlifting for a long while, if you ever do it again, do not lift without an arched back unless doing things like dumbell swings or light sandbag work which will strengthen the back in vulnerable positions.

ABS ABS ABS ABS and lower back work.

Hope that helped.

PS It took me just over a year to deadlift the weight I hurt my back doing. Take your time.

[GoldenArrow]

ps email me if you want more help

alexgold@hotmail.co.uk

[Brett]

Cheers for the replies fellas. Whats some core work that doesnt involve spinal flexion? Flexion = rounding yes?

Also hyperextensions; is this (http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html) the correct way to do them? He looks like hes rounding his lower back? Whats a reverse hyper?

Alex you have mail.

[Brett]

Would anyone mind filling me in on those ^^^^? Thanks.

Also has anyone got a link to that 21st century core training article, remember reading it but cant find it. Also any other articles that will help with building a strong core and helping my back.

Also, my flexibility sucks. Im working on hammies at the moment, but not too sure about glutes and how on earth do you stretch hip flexors?

Cheers in advance. :)

[Narc]

stretching (http://www.t-nation.com/readTopic.do?id=640906) < has hypers and reverse hypers in


21st century core training (http://www.t-nation.com/findArticle.do?article=282core2)

[Brett]

Cheers mate, that is exactly what Im looking for. :023: