Herniated disc training routine

[Gbaby12]

My last thread went from planning a competition prep for next year to discovering I have very bad degenerative disc disease as well as 2 slipped L4-L5 disc's.
The doctor told me I will never be able to do a squat or deadlift again, or any sort of olympic/powerlifts, also told me to not lift anything over 20lbs for 12-weeks and it will heal on its own with prescribed PT.

I listened and laid around my house for like 2-weeks (I believe my condition actually got worse.) Until finally meeting with a PT this Wednesday and running a list of workouts by her for approval. This is what we worked out.

Warmup/ED:
-Pressup
-Stretch... but no stretchs that involve Hunching over (like touch your toes)
-Mcgill big 3:
Side plank 1
Bird dog 2
CANNOT do curl ups.

Chest/Biceps day.
Chest:
-Cable crossovers can not lean forward at all.
-Incline and flat bench as long as back is arched.
-Press ups make sure toes are in
-Flys, keep back arched
Biceps:
-Curls standing
-Cable curls

Skip legs push day

Back/triceps day.
Back:
Pull-ups
Chin ups
Reverse Cable crossovers
Lat raise Standing
Triceps:
Dips
Skull crushers. Keep back arched.
Tricep pull downs, lean back

Leg Day (supposed to be pull)
Leg curl machine laid down
Calf raises

Skip shoulders and traps Day.

As you can see, I need suggestions on lumbar back injury safe leg workouts and shoulders and traps. Please give me some recommendations that I can run by my PT.

The PT is Mckenzie certified which is a school of though about adjusting posture and repositioning your self so that the slipped disc isn't touching the nerve tissue.

She has me doing pressups every 2 hours as part of this repositioning. They do help, my foot isn't as numb after I complete them.

She also has me putting a rolled up towel under my back for lumbar support, always when weight training. This does help, even while driving it helps with the numbness and irritation.

She stated to stop any workout if my legs get more numb or if my back gets agitated worse.

It's been a little rough so far. The problem isn't form while working out, but moreso the movement in between sets where I have to heel over to grab dumbells off the rack and such. To combat this I've liberally not put the weights down between sets, like bench I just let the dumbells rest on my chest.

I can't do cardio either, unfortunately just brisk walking on the treadmill made my legs go numb to the point I was stumbling around like a drunkard lol.

This sucks, but I intend to persist through it, hopefully still be able to do a competition next year.


As far as drug use goes (this is meso of course) I take 4iu of hgh fasted every morning and believe this has helped me maintain a lower bodyfat as well as prevent some of my muscle tissue from catabolising. If I recover in time I still plan on continuing a cycle I had planned for December.

I'm making this thread to log my recovery and hopefully get advice from others that have been in my position or have knowledge on the subject. I have to completely change how I train and can definitely use some health with it.

I'll try my best to update what I'm doing and how my recovery progress is going here. I'm hoping for positivity lol.

 

[Gbro]

I'll be following this for sure. A number of us here have serious lower back issues. For me, squats and deals are off the table. Working the lower back is difficult. I've tried doing back extensions where I don't go below parallel to the ground, but it's tricky to not over extend at the top. It's also difficult to do any lower back work on a machine, because you can't effectively engage your flutes.

I've tried using cable rows by gripping the handles, crossing my arms over my chest tightly, and then leaning back. It didn't seem very effective.

The best thing I have found that strengthens my lower back, without causing pain, is hiking. It engages your glutes effectively, works your core, and really gives that lower back a safe workout. I know it's not bodybuilding, but a strong lower back is essential to everything else.

 

[Bumpygooch]

Sorry I missed this thread. First thing, how were you diagnosed? MRI? Who told you you had “slipped discs,” as this is not medical nomenclature. There’s one disk per level. I’m assuming you have bulges/herniations at L4/L5, and L5/S1, if I had to guess. I had a scheduled fusion and decompression at both levels scheduled, backed out last minute and went with microdiskectomy at L5/S1. Couldn’t really do shit for 6 months, got fat and over 300lbs post op. Got back at it, took it all the way down to about 195, training hard, cardio the whole way. Back up to 245 now at about 12-13%. Whichever retard told you you can’t squat or deadlift again is moronic. You can do whatever you’re comfortable with. I was squatting and deadlifting again post op. I’ve subsequently made the decision that the reward isn’t worth the risk, so, I don’t do them anymore. My right heel is permanently numb, if I stand too long, my foot goes numb. Yes, you can do cardio…..I do. Do the recumbent bike, sounds like you’re looking for an excuse to not do it. You can work around it, I’ve been doing it for 4 years. My latest MRI from about a month ago shows my lumbar getting worse on paper, but, I don’t have much in the way of symptoms. I’ve concentrated heavily on getting my legs much stronger. I’ve also done tons of heavy ab work. The strengthening of these 2 I believe has contributed to making my condition quite bearable and has allowed me to pretty much train they way I did prior(although I destroyed my shoulder last December, that’s another story). You should be fine.

 

[Gbaby12]

Sorry I missed this thread. First thing, how were you diagnosed? MRI? Who told you you had “slipped discs,” as this is not medical nomenclature. There’s one disk per level. I’m assuming you have bulges/herniations at L4/L5, and L5/S1, if I had to guess. I had a scheduled fusion and decompression at both levels scheduled, backed out last minute and went with microdiskectomy at L5/S1. Couldn’t really do shit for 6 months, got fat and over 300lbs post op. Got back at it, took it all the way down to about 195, training hard, cardio the whole way. Back up to 245 now at about 12-13%. Whichever retard told you you can’t squat or deadlift again is moronic. You can do whatever you’re comfortable with. I was squatting and deadlifting again post op. I’ve subsequently made the decision that the reward isn’t worth the risk, so, I don’t do them anymore. My right heel is permanently numb, if I stand too long, my foot goes numb. Yes, you can do cardio…..I do. Do the recumbent bike, sounds like you’re looking for an excuse to not do it. You can work around it, I’ve been doing it for 4 years. My latest MRI from about a month ago shows my lumbar getting worse on paper, but, I don’t have much in the way of symptoms. I’ve concentrated heavily on getting my legs much stronger. I’ve also done tons of heavy ab work. The strengthening of these 2 I believe has contributed to making my condition quite bearable and has allowed me to pretty much train they way I did prior(although I destroyed my shoulder last December, that’s another story). You should be fine.

I was initially diagnosed at a quick clinic with muscle strain in my lower back so I loaded up on back extensions and good mornings to pump blood into the muscles and try to encourage hypertrophy in them. Then my foot started going numb, legs got weak, and each day I hopped on the elliptical I would have to run slower and for less time until I couldn't even bare a minute of walking briskly. So I got an MRI done, I then was referred to supposedly one of the best spine doctors in the states, only for him to confirm my findings; he prescribed me PT doing the Mckenzie method, he told me that it will heal on its own but I can't lift more than 20lbs for 12-weeks. Also told me I cannot do any olympic lifts ever again or I risk the disc's bulging again and further degeneration.

 

[Gbaby12]

Sorry I missed this thread. First thing, how were you diagnosed? MRI? Who told you you had “slipped discs,” as this is not medical nomenclature. There’s one disk per level. I’m assuming you have bulges/herniations at L4/L5, and L5/S1, if I had to guess. I had a scheduled fusion and decompression at both levels scheduled, backed out last minute and went with microdiskectomy at L5/S1. Couldn’t really do shit for 6 months, got fat and over 300lbs post op. Got back at it, took it all the way down to about 195, training hard, cardio the whole way. Back up to 245 now at about 12-13%. Whichever retard told you you can’t squat or deadlift again is moronic. You can do whatever you’re comfortable with. I was squatting and deadlifting again post op. I’ve subsequently made the decision that the reward isn’t worth the risk, so, I don’t do them anymore. My right heel is permanently numb, if I stand too long, my foot goes numb. Yes, you can do cardio…..I do. Do the recumbent bike, sounds like you’re looking for an excuse to not do it. You can work around it, I’ve been doing it for 4 years. My latest MRI from about a month ago shows my lumbar getting worse on paper, but, I don’t have much in the way of symptoms. I’ve concentrated heavily on getting my legs much stronger. I’ve also done tons of heavy ab work. The strengthening of these 2 I believe has contributed to making my condition quite bearable and has allowed me to pretty much train they way I did prior(although I destroyed my shoulder last December, that’s another story). You should be fine.

Glad to hear that you've been managing things for yourself though; my goal is similar, once I get permission to do abs, back extensions,, and leg press, I'm going to really focus on building strong abs and legs, a strong core that can provide support to the lumbar area and hopefully prevent this from happening again.

 

[Gbaby12]

I'll be following this for sure. A number of us here have serious lower back issues. For me, squats and deals are off the table. Working the lower back is difficult. I've tried doing back extensions where I don't go below parallel to the ground, but it's tricky to not over extend at the top. It's also difficult to do any lower back work on a machine, because you can't effectively engage your flutes.

I've tried using cable rows by gripping the handles, crossing my arms over my chest tightly, and then leaning back. It didn't seem very effective.

The best thing I have found that strengthens my lower back, without causing pain, is hiking. It engages your glutes effectively, works your core, and really gives that lower back a safe workout. I know it's not bodybuilding, but a strong lower back is essential to everything else.

I took your advice and have been doing alot of hiking every chance I get and it has definitely helped me out alot, I appreciate the tip.

 

[Gbaby12]

Update:

The numbness in my foot has gone down quite a bit, I've taken over 2 trips in the car over the past 2weeks +7hours and my foot isn't going to pins and needles while driving.

My physical therapist didn't realize the doctor doesn't want me lifting over 20lbs so she cut me off and I'm only lifting 20lb dumbells when I train.

It sucks, but it's kind of convenient never having to rerack the weights lol.

I've changed my workouts to strict push/pull 4-5 days a week. Doing pressups between sets if my back gets agitated or I feel my foot getting numb. This helps a lot.

I start with stretches then a warmup with pressups and the Mckenzie big 3.
Then if I'm doing pull chinups and or pull ups, if I'm doing push, push-ups and or dips.

I then move to dumbells and do around 5-6 exercises.

I finish with cable workouts.

It's been challenging getting a good workout with only 20lb dumbells but I have been able to make it work.

I keep a tighter range of motion, go into each rep explosive and then slow and controlled on the way down. I try everything I can to keep as much tension on the muscle. I do 15-20reps, 4-5 sets, I don't put the weights down to maintain stress/tension.

So far I've stayed lean and gotten decent pumps. I still feel like my muscle is melting away and am scared to step on the scale.

My pt made a comment about me being able to lift heavy again in 6-months which idk how that correlates with the doctor telling me 12-weeks...

 

[Brandaddy]

Sounds like your PT has already told you, but proper posture and positioning are crucial to not have pain anymore. You can do 100 things right but just bend the wrong way once or sleep in the wrong position and it could hurt for a week or so.

As far as exercises for lower body that don't strain it, the last time I f'd up my back I mainly did belt squats. I didn't get much anymore pain from those than just simply moving around. Instead of back extensions, have you tried reverse hypers? I built one in my garage in case I ever tweak my back again to see if it will help speed up recovery. Luckily I haven't had problems with my back in about 7 months now though, so haven't even been able to test run it. Lol. But I've heard good things about it. Unfortunately I don't know if your PT would even be familiar with reverse hypers since they don't seem to be a common exercise. But maybe ask her if it sounds like something she would recommend.

 

[mindgame1516]

I have a flattend L-4 bulging L-2 and a slightly herniated T-4. I've been going for epidural which is really a band aid and get RFA's which definitely help. I do that every 6 months and either a epidural or faucet injection in-between ROAD.

My feet go numb if I take a shit longer then 3 minutes which is almost everytime lol.

But the best thing that has been helping since I started my journey 2 years ago was sitting properly when your in a chair or on a couch don't slouch or put your foot over your knee or sit Ina awkward twisted position which I used to only know how to do. That helped keep the inflammation and pain down alot over time. But...
The best thing that has helped was just doing dead lifts with like 80lbs for like a shit ton of reps. After 3 weeks of doing that it actually sometimes irritates it but coming from a guy who wasent doing any deadlifts at all prior it, it has made life alot easier and I rarely aggreivtate it anymore. I'm up to doing 135lb for like 30 reps but around 135 or higher is when I start feeling those shooting pains down my legs so I just stick to it light

 

[Gbaby12]

Been a while since I've updated the thread! Sorry guys.

I've gained some body fat but can still see abs, still look great and just had some random accuse me of taking gear. It's 100% growth hormone, people will say otherwise, but my diet has not been as strict as it should be lately and my training has sucked with this injury.

Now regarding the progress with the injury, a couple weeks ago I switched to Dorian Yates sorta push/pull routine doing 2 sets with light weight as a warmup 15-20reps and then doing 1 set for 10 with a heavier weight... nothing over 80lbs dumbells which is still a little much then I should be doing, but I have a friend usually with me to get them on and off the rack and into my hands. Unfortunately I was symptom free with my previous training and switching to this has caused me some agitation, but I'm nowhere near as bad as I was prior and I feel like I am getting better.

The biggest symptom causer I've had is I work a desk job and I've been at my desk more lately, sitting at the desk all day will cause all my sides to flare up. I stick a towel behind my Lumbar to help extend it and this helps alot.

My therapist thinks the disc is closed up, just the herniated tissue is still there. And by akward positions and movements the tissue is pressing up against my sciatic nerve and causing numbing in the foot. I'll be getting another mri done in January so we can actually see where I am at.

Other good news is my Therapist and myself agreed it was time to release me, my last appointment was last week. I'm continuing Therapy on my own, I've worked into my routine, push, pull, and then a core day where I do Therapy exercises.

Depending on how things go for better or for worse, I might drop the weights down again... but it's hard, getting that first taste of heavier weights again. Really tempting to push it, the nice thing is as soon as I get any sort of numbness in my legs that's my body telling me to take it easy and by doing back extensions/press ups between each workout, it really helps relieve those symptoms.

On another note in the train wreck this is and a question I beg to ask... I'm really thinking about running a low dose of test through the end of this and then blasting as soon as I'm recovered. I hate to sound like a druggy, but I don't want to lose gains and I'd like to even try to get some during this recovery, also take advantage of it to build my core up significantly more which I feel will speed things up. That and seeing all these other guys walk around all juiced up at the gym while I'm over here struggling to take weights off the rack, it gets to you! This has gone longer than I expected.

Thanks for following.

 

[Gbaby12]

Sounds like your PT has already told you, but proper posture and positioning are crucial to not have pain anymore. You can do 100 things right but just bend the wrong way once or sleep in the wrong position and it could hurt for a week or so.

As far as exercises for lower body that don't strain it, the last time I f'd up my back I mainly did belt squats. I didn't get much anymore pain from those than just simply moving around. Instead of back extensions, have you tried reverse hypers? I built one in my garage in case I ever tweak my back again to see if it will help speed up recovery. Luckily I haven't had problems with my back in about 7 months now though, so haven't even been able to test run it. Lol. But I've heard good things about it. Unfortunately I don't know if your PT would even be familiar with reverse hypers since they don't seem to be a common exercise. But maybe ask her if it sounds like something she would recommend.

100% agree with the first comment, sitting at my desk for a while at work is what's setting me back.

I unfortunately don't have a belt squat or reverse hyper at the gym, I guess similarly my pt has me doing walkout with a medicine ball, also planks and mountain climbers with the straps... I honestly never did any of those before and man they're some solid core workouts, I never even broke a sweat at PT until she had me doing mountain climbers, core is literally stronger than it's been before, after this I don't think I'll ever waste time with crunches.

 

[Gbaby12]

I have a flattend L-4 bulging L-2 and a slightly herniated T-4. I've been going for epidural which is really a band aid and get RFA's which definitely help. I do that every 6 months and either a epidural or faucet injection in-between ROAD.

My feet go numb if I take a shit longer then 3 minutes which is almost everytime lol.

But the best thing that has been helping since I started my journey 2 years ago was sitting properly when your in a chair or on a couch don't slouch or put your foot over your knee or sit Ina awkward twisted position which I used to only know how to do. That helped keep the inflammation and pain down alot over time. But...
The best thing that has helped was just doing dead lifts with like 80lbs for like a shit ton of reps. After 3 weeks of doing that it actually sometimes irritates it but coming from a guy who wasent doing any deadlifts at all prior it, it has made life alot easier and I rarely aggreivtate it anymore. I'm up to doing 135lb for like 30 reps but around 135 or higher is when I start feeling those shooting pains down my legs so I just stick to it light

With the flattened L-4 is the epidural permanent? Is it worth it? I refused any kind of drugs as my doctor told me the only thing that will help recovery is rest.

I've got the same problem sitting on the toilet lol.

Definitely agree with the posture, sitting upright back extend with a towel or something for support has helped a ton. If I slack on it, I will get sides.

My therapist had me doing deadlifts with like 20lbs lol but I had no issues. Still would be afraid to take it up to 80lbs or more, just really don't want to do anything that will set me back again.

 

[mindgame1516]

It's definitely helped my back deadlifts and squats not crazy heavy. Leg presses forget it... way to much pressure on your lower back

 

[CoffeeZombie]

It's definitely helped my back deadlifts and squats not crazy heavy. Leg presses forget it... way to much pressure on your lower back

The leg press and its safety and comfort are highly dependent on the design of the machine itself. And in few places it is done well and of high quality.

 

[Chewbacca]

With the flattened L-4 is the epidural permanent? Is it worth it? I refused any kind of drugs as my doctor told me the only thing that will help recovery is rest.

I've got the same problem sitting on the toilet lol.

Definitely agree with the posture, sitting upright back extend with a towel or something for support has helped a ton. If I slack on it, I will get sides.

My therapist had me doing deadlifts with like 20lbs lol but I had no issues. Still would be afraid to take it up to 80lbs or more, just really don't want to do anything that will set me back again.

Yes. I sometimes also sin with this, when my doctor says that my hernias are aggravated when I overload myself in training. And rest is a problem for me)

 

[Chewbacca]

100% agree with the first comment, sitting at my desk for a while at work is what's setting me back.

I unfortunately don't have a belt squat or reverse hyper at the gym, I guess similarly my pt has me doing walkout with a medicine ball, also planks and mountain climbers with the straps... I honestly never did any of those before and man they're some solid core workouts, I never even broke a sweat at PT until she had me doing mountain climbers, core is literally stronger than it's been before, after this I don't think I'll ever waste time with crunches.

I was helped at one time by just hyperextensions and reverse hyperextensions, including various bars for static tension of the core muscles

 

[daron_e]

I have had two back surgeries and had herniated discs for years prior. My advice..rest is horrible after maybe a couple days to let the inflammation calm down. Ice, not heat helps alot. Gotta move..go for walks or mild tolerable cardio or u just get stiffer. Buying a home reverse hyper was ESSENTIAL and worth every penny considering u can use it anytime and forever. Zero weight sets of higher reps twice a day worked wonders. After a few months began trap bar deads..slowly building weight and easing into other movements. If it hurts at all it's out. Coupled with a leg press I have made improvements with no squatting or conventional deadlifts. Take it slow n good luck.

 

[Chewbacca]

I have had two back surgeries and had herniated discs for years prior. My advice..rest is horrible after maybe a couple days to let the inflammation calm down. Ice, not heat helps alot. Gotta move..go for walks or mild tolerable cardio or u just get stiffer. Buying a home reverse hyper was ESSENTIAL and worth every penny considering u can use it anytime and forever. Zero weight sets of higher reps twice a day worked wonders. After a few months began trap bar deads..slowly building weight and easing into other movements. If it hurts at all it's out. Coupled with a leg press I have made improvements with no squatting or conventional deadlifts. Take it slow n good luck.

After the operation, I also started by walking and walked a lot. And he began to pump his back, precisely on hyperextensions and reverse hyperextensions. And it brought me back to a fulfilling life, not the life of a disabled person.

 

[Villain]

My last thread went from planning a competition prep for next year to discovering I have very bad degenerative disc disease as well as 2 slipped L4-L5 disc's.
The doctor told me I will never be able to do a squat or deadlift again, or any sort of olympic/powerlifts, also told me to not lift anything over 20lbs for 12-weeks and it will heal on its own with prescribed PT.

I listened and laid around my house for like 2-weeks (I believe my condition actually got worse.) Until finally meeting with a PT this Wednesday and running a list of workouts by her for approval. This is what we worked out.

Warmup/ED:
-Pressup
-Stretch... but no stretchs that involve Hunching over (like touch your toes)
-Mcgill big 3:
Side plank 1
Bird dog 2
CANNOT do curl ups.

Chest/Biceps day.
Chest:
-Cable crossovers can not lean forward at all.
-Incline and flat bench as long as back is arched.
-Press ups make sure toes are in
-Flys, keep back arched
Biceps:
-Curls standing
-Cable curls

Skip legs push day

Back/triceps day.
Back:
Pull-ups
Chin ups
Reverse Cable crossovers
Lat raise Standing
Triceps:
Dips
Skull crushers. Keep back arched.
Tricep pull downs, lean back

Leg Day (supposed to be pull)
Leg curl machine laid down
Calf raises

Skip shoulders and traps Day.

As you can see, I need suggestions on lumbar back injury safe leg workouts and shoulders and traps. Please give me some recommendations that I can run by my PT.

The PT is Mckenzie certified which is a school of though about adjusting posture and repositioning your self so that the slipped disc isn't touching the nerve tissue.

She has me doing pressups every 2 hours as part of this repositioning. They do help, my foot isn't as numb after I complete them.

She also has me putting a rolled up towel under my back for lumbar support, always when weight training. This does help, even while driving it helps with the numbness and irritation.

She stated to stop any workout if my legs get more numb or if my back gets agitated worse.

It's been a little rough so far. The problem isn't form while working out, but moreso the movement in between sets where I have to heel over to grab dumbells off the rack and such. To combat this I've liberally not put the weights down between sets, like bench I just let the dumbells rest on my chest.

I can't do cardio either, unfortunately just brisk walking on the treadmill made my legs go numb to the point I was stumbling around like a drunkard lol.

This sucks, but I intend to persist through it, hopefully still be able to do a competition next year.


As far as drug use goes (this is meso of course) I take 4iu of hgh fasted every morning and believe this has helped me maintain a lower bodyfat as well as prevent some of my muscle tissue from catabolising. If I recover in time I still plan on continuing a cycle I had planned for December.

I'm making this thread to log my recovery and hopefully get advice from others that have been in my position or have knowledge on the subject. I have to completely change how I train and can definitely use some health with it.

I'll try my best to update what I'm doing and how my recovery progress is going here. I'm hoping for positivity lol.

Thank you for posting this because I’m in your position right now. Hope you’re doing well.

 

[QuadJ]

He said herniated disk, not herniated vagina