Herniated disc training routine

[mindgame1516]

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.

No epidural i get done every few months, also sometimes faucet join injections. Then every 6 months i get a RFA(radiofrequency ablation) where they burn the nerve endings off by your disc. They do mostly help between all i rotate between epidruals and faucet joints in between the RFA if my back starts acting up.

Epidurals are really just long acting pain medicice and steroids as well as a anesthetic into yoyr spine. Sometimes they help alot and sometimes not. For me i would say about 85% of the time it helps.

I do beleive the light excercises for my back and core has helped more then anything. I dont go for shots bo where near as frequent as i used to since doing so.

 

[Gbaby12]

Sorry to wait a year too update this thread, but I got yolked switching over to a push/pull/legs routine which incorporated some physical therapy. To the point where I have to remind myself that I don't have a good back at times, it's like I never injured it. Volume, and really slow, controlled reps, negative reps, holding the contraction has been the answer, and then working with a weight I can run for 15-30reps, I'd typically do 3 sets.

I'll post the routine below... It's not in stone, I do make Alterations constantly, but this has been the base for a year now.

I will not that for about a month in a half I've experimented and went a different route. Volume, but reps of 10-12, and I'm doing as many as I can get. A Dumbell bench will say go 5-10 sets, something like bicep curls or lat raises, I'm doing 20sets. It's letting me work with heavier weight, but not to heavy to cause injury. The pumps are insane, new veins and stuff popping out every workout and I've been getting bigger and stronger fast. Unfortunately I'm off cycle so I'm going to go back to high reps again to prevent injuring myself, but when I get back on, I think this type of volume training is the way when dealing with a back injury or other injury in general.


Let me know your thoughts or if you have any further ideas/ revisions to this routine...


Do pressups between each set.

Push
Bench decline
Flys decline.
Front raises
Tricep pulldowns
Upper Cable flys
Dips
Dumbell Shoulder press
Plank with bands
One arm cable lat raises

Pull
Pull downs
Pull ups
Curls cables
Cable cross over
Standing dumbelll rows
Cable rows laid down
Dead bug
Incline bench Dumbell curls

Legs
Squat walks + Squats
Walkouts
Calf curls
1 leg quad extension
Hamstring curl 1 Leg
Hip flexor machine
Walkouts on ball
Mountain climbers

Rest day
Cardio
Side plank
Pressups
Bird dog

Push 2:
Dumbell bench incline
Dumbell flys on floor
One arm Dumbell Lat raises
Skull crushers on floor
One arm Mid Cable flys
Push-ups feet elevated on bench
Side plank
Bridges on ball
One arm cable tricep push back

Pull 2
Lat Pull downs
Chinups
Dumbell curls
Shrugs
Face pull
Kettleball deadlift
Barbell curls
Back extensions

Rest day
Cardio
Side plank
Pressups
Bird dog

 

[MR_Midas]

No epidural i get done every few months, also sometimes faucet join injections. Then every 6 months i get a RFA(radiofrequency ablation) where they burn the nerve endings off by your disc. They do mostly help between all i rotate between epidruals and faucet joints in between the RFA if my back starts acting up.

Epidurals are really just long acting pain medicice and steroids as well as a anesthetic into yoyr spine. Sometimes they help alot and sometimes not. For me i would say about 85% of the time it helps.

I do beleive the light excercises for my back and core has helped more then anything. I dont go for shots bo where near as frequent as i used to since doing so.

And what from the exercise brings you investments, and how do you fulfill them?

 

[MR_Midas]

Sorry to wait a year too update this thread, but I got yolked switching over to a push/pull/legs routine which incorporated some physical therapy. To the point where I have to remind myself that I don't have a good back at times, it's like I never injured it. Volume, and really slow, controlled reps, negative reps, holding the contraction has been the answer, and then working with a weight I can run for 15-30reps, I'd typically do 3 sets.

I'll post the routine below... It's not in stone, I do make Alterations constantly, but this has been the base for a year now.

I will not that for about a month in a half I've experimented and went a different route. Volume, but reps of 10-12, and I'm doing as many as I can get. A Dumbell bench will say go 5-10 sets, something like bicep curls or lat raises, I'm doing 20sets. It's letting me work with heavier weight, but not to heavy to cause injury. The pumps are insane, new veins and stuff popping out every workout and I've been getting bigger and stronger fast. Unfortunately I'm off cycle so I'm going to go back to high reps again to prevent injuring myself, but when I get back on, I think this type of volume training is the way when dealing with a back injury or other injury in general.


Let me know your thoughts or if you have any further ideas/ revisions to this routine...


Do pressups between each set.

Push
Bench decline
Flys decline.
Front raises
Tricep pulldowns
Upper Cable flys
Dips
Dumbell Shoulder press
Plank with bands
One arm cable lat raises

Pull
Pull downs
Pull ups
Curls cables
Cable cross over
Standing dumbelll rows
Cable rows laid down
Dead bug
Incline bench Dumbell curls

Legs
Squat walks + Squats
Walkouts
Calf curls
1 leg quad extension
Hamstring curl 1 Leg
Hip flexor machine
Walkouts on ball
Mountain climbers

Rest day
Cardio
Side plank
Pressups
Bird dog

Push 2:
Dumbell bench incline
Dumbell flys on floor
One arm Dumbell Lat raises
Skull crushers on floor
One arm Mid Cable flys
Push-ups feet elevated on bench
Side plank
Bridges on ball
One arm cable tricep push back

Pull 2
Lat Pull downs
Chinups
Dumbell curls
Shrugs
Face pull
Kettleball deadlift
Barbell curls
Back extensions

Rest day
Cardio
Side plank
Pressups
Bird dog

I think it’s a very serious load and the risk of injury is high, or you need to take minimal weights. I can be wrong.

 

[Ridethelightningbarefoot]

I have a herniated l5-s1. I through it out a couple of times then this last time is when I actually got a mri. I havent been able to deadlift for about a year but I was super careful and did some hangs to stretch the back and just kept doing was I usually do (i have a pretty active job) but nothing heavy. Ive been back DL for about a month and I pulled 405 yesterday. I know that aint much but I thought Id never DL again. Ive been doing a lot of ab work and bracing and technique. I through in some hgh which I think helps a lot. My back pain was almost completely gone within a month or two after starting

 

[SonhoDourado]

Check out the books by Dr.Stuart McGill: Back Mechanics and The Gift Of Injury. The "McGill Big 3" come from that book. Lots of great exercises and also detailed breakdown of how the body heals regarding disc and spinal injuries. In the gift of injury Dr.McGill helps a competitive strongman recover from a spinal fracture and pulverized discs, all the way back to winning competitions,Brian Carroll is the lads name.

I herniated L4/L5 when i was 30 doing heavy bent rows. At 39 i did L5/S1 doing heavy deadlifts. Both times i was seen by the same surgeon who basically told me to pick and choose my battles wisely as that area will always be compromised in some way. He mentioned while strengthening the surrounding tissues helps it's not a cure all. Essentially its the proverbial chink in your armor. I was lucky enough to avoid surgery both times.

What i did to heal was removing squats and deadlifts right off the bat. No axial loading of the spine. I also removed bent rows for a few months. The first recovery at 30 was pretty simple. The 2nd at 39 took a bit longer and i really had to check my ego at the door. Gone where the days of heavy front squats and rows. I started to do more Bulgarians, walking lunges, and Goblet squats. Unfortunately no access to a belt squat but my gym does have a reverse hyper which i use before EVERY leg and back session now.

Yoga was another invaluable tool in recovery. Really helps with bracing and mobility. I went apeshit the first year..i mean 5-7 days a week. That was super helpful in get mobility back and also targeting my weak spots.

Now that im 4 years recovered from that i likely could squat and deadlift yet i've chosen not to do so. I still do rows albeit much lighter weight. I do incorporate trap bar deadlift/shrug combos but keeps the weight moderate. I've found squatting and DL isn't worth risk vs reward ratio. heavy one arm rows and weighted pull ups have replaced the DL and heavy walking lunges and hack squats replace my squats now. My leg and back development is better now than before my injury,

From what i've gathered over the years of training is some folks aren't particularly geared towards certain movements. Whether it be a lack of mobility, coordination,or strength. The important thing is to heal up and then build back stronger than before. It takes time and lots of trial and error but thats all we have! Hope you're on the mend soon sir

 

[MR_Midas]

I have a herniated l5-s1. I through it out a couple of times then this last time is when I actually got a mri. I havent been able to deadlift for about a year but I was super careful and did some hangs to stretch the back and just kept doing was I usually do (i have a pretty active job) but nothing heavy. Ive been back DL for about a month and I pulled 405 yesterday. I know that aint much but I thought Id never DL again. Ive been doing a lot of ab work and bracing and technique. I through in some hgh which I think helps a lot. My back pain was almost completely gone within a month or two after starting

It's great that it has become better, health to you and a strong back

 

[MR_Midas]

Check out the books by Dr.Stuart McGill: Back Mechanics and The Gift Of Injury. The "McGill Big 3" come from that book. Lots of great exercises and also detailed breakdown of how the body heals regarding disc and spinal injuries. In the gift of injury Dr.McGill helps a competitive strongman recover from a spinal fracture and pulverized discs, all the way back to winning competitions,Brian Carroll is the lads name.

I herniated L4/L5 when i was 30 doing heavy bent rows. At 39 i did L5/S1 doing heavy deadlifts. Both times i was seen by the same surgeon who basically told me to pick and choose my battles wisely as that area will always be compromised in some way. He mentioned while strengthening the surrounding tissues helps it's not a cure all. Essentially its the proverbial chink in your armor. I was lucky enough to avoid surgery both times.

What i did to heal was removing squats and deadlifts right off the bat. No axial loading of the spine. I also removed bent rows for a few months. The first recovery at 30 was pretty simple. The 2nd at 39 took a bit longer and i really had to check my ego at the door. Gone where the days of heavy front squats and rows. I started to do more Bulgarians, walking lunges, and Goblet squats. Unfortunately no access to a belt squat but my gym does have a reverse hyper which i use before EVERY leg and back session now.

Yoga was another invaluable tool in recovery. Really helps with bracing and mobility. I went apeshit the first year..i mean 5-7 days a week. That was super helpful in get mobility back and also targeting my weak spots.

Now that im 4 years recovered from that i likely could squat and deadlift yet i've chosen not to do so. I still do rows albeit much lighter weight. I do incorporate trap bar deadlift/shrug combos but keeps the weight moderate. I've found squatting and DL isn't worth risk vs reward ratio. heavy one arm rows and weighted pull ups have replaced the DL and heavy walking lunges and hack squats replace my squats now. My leg and back development is better now than before my injury,

From what i've gathered over the years of training is some folks aren't particularly geared towards certain movements. Whether it be a lack of mobility, coordination,or strength. The important thing is to heal up and then build back stronger than before. It takes time and lots of trial and error but thats all we have! Hope you're on the mend soon sir

Excellent text, made me think and reconsider the training process.

 

[Ridethelightningbarefoot]

It's great that it has become better, health to you and a strong back

Idk how much better yet but I am glad Ive had the opportunity to DL again. Its definitely still a struggle. I tried to squat last night and had to stop because I was getting a not so good feeling from my back. So I have to really be careful with how much load in a weeks time my lower back sees

 

[MR_Midas]

Idk how much better yet but I am glad Ive had the opportunity to DL again. Its definitely still a struggle. I tried to squat last night and had to stop because I was getting a not so good feeling from my back. So I have to really be careful with how much load in a weeks time my lower back sees

The main thing is that you have returned to normal life, and you can train carefully and conditionally safely, with your head, and not just what your emotions tell you