Herniated L4-5

[BorntoDeadlift]

What's up guys.

I was looking for some advice from anyone who has had experience returning to bodybuilding after a herniated disc.

I originally injured myself in december squatting 405 and missed one hook when I put the weight back. Got an MRI and it wasn't bad, very mild, but I went back into it too aggressively and re-injured it. It never was a 100% because I pushed.


Just got another MRI and showed the same injury, but slightly worse. My symptoms are worse too. My MD said that it should heal on its own without surgery and that I should be able to get back to heavy lifting. It is just a question of when.

I'm 25, been lifting since I was 12, was a competitive wrestler. My core is very strong and I have and otherwise very healthy spine. MD said that it was freak bad luck that this happened to me.


Now my symptoms/sciatica are worse than the first time and little daily tasks sometimes give me pain.


I've been doing the cobra stretch to push the disc back in and using the inversion table to unload the spine. Also been stretching my hams, rectus femoris and piriformis to unload the disc and doing some easy core things to promote healing through intermittent compression (bird dog, planks)


The only exercises I have been able to do without pain are push-ups, pull-ups dips and inverted rows, body weight squats on the BOSU (not full ROM) or ball squats.

Can't run or use the eliptical, bike is ok, but sitting too long hurts and I need to split up the time. I don't have access to a pool to swim. Walking is ok.

Questions:

How will I know when it will be safe to lift again? Doc says I can try some upper body stuff where my back is not moving, but everything hurts.

How long, with proper rest and without being an idiot will average recovery time be?

How fast should I progress weight when I do return? I know I will need to start light, but last time I progressed too fast and f'd it up.

Thanks to all who read this and offer advice. I really want to do this right this time and look forward to hearing suggestions or personal experiences.

[Bouncer]

You will know when you feel good again. The hard truth is that you should not do any kind of heavy lifting for a good few months. Do therapy stretching, watch your posture etc..

[Mr I]

That's a great post bro, very good thread start and sets everything out. I have some experience of this having an MRI show bulging L5 and S1.

You are approaching it in the right way, pressure relief, strethching, keeping the area and surrounding muscles loose will encourage blood flow and reduce tension and pain over time, keep it up but remember, your trying to losen not strain. Limit and adjust your training. Don't think about less than 15 rep sets for the next 6 months and keep perfect form. And as bouncer says take your time. I find cardio helps when your ready, again increases blood flow, stretch before and after, hams and thighs, hip flexors are especially important stretched.

Use ibuprofen gel and especially buy yourself something called 'biofreeze' gel, totally natural but effective anti inflamatory, really good stuff.

Over time it will reduce inflamation. When you do go back, do leg press to 90 and hacks some time later, forget squats now, you will agravate it again with them and you don't need them, Dorian Yates didnt.

What is the cobra stretch? Also which way are they herniated? Are they pushed out from your. Ack to your front or the oposite way?

[Bouncer]

Nice post mr i

[BorntoDeadlift]

That's a great post bro, very good thread start and sets everything out. I have some experience of this having an MRI show bulging L5 and S1.

You are approaching it in the right way, pressure relief, strethching, keeping the area and surrounding muscles loose will encourage blood flow and reduce tension and pain over time, keep it up but remember, your trying to losen not strain. Limit and adjust your training. Don't think about less than 15 rep sets for the next 6 months and keep perfect form. And as bouncer says take your time. I find cardio helps when your ready, again increases blood flow, stretch before and after, hams and thighs, hip flexors are especially important stretched.

Use ibuprofen gel and especially buy yourself something called 'biofreeze' gel, totally natural but effective anti inflamatory, really good stuff.

Over time it will reduce inflamation. When you do go back, do leg press to 90 and hacks some time later, forget squats now, you will agravate it again with them and you don't need them, Dorian Yates didnt.

What is the cobra stretch? Also which way are they herniated? Are they pushed out from your. Ack to your front or the oposite way?

So I shouldn't go heavy for 6 whole months.....that is gonna suck.

The cobra stretch is also called prone press-ups. Its a push-up keeping your hips on the floor, creating lumbar extension. Repeated lumbar extension is said to help push the nucleus pulposis back into the annulus of the disc.

I had a central herniation with greater right deviation, impinging my L5 nerve root.


Thanks man.

[FitnessBrat]

I know you're using an inversion table, but have you ever heard of a procedure called vertebral axial decompression (VAX-D)? It's used for lower back injuries, herniations, etc. It's basically a series of stretching your spine. It helps lower intradiscal pressure, which in turn helps to rehydrate the disc. I worked for a well known neurologist who used this therapy a lot, and had very good results with many people. Look into it, at least. :)

Whatever you do, don't go back all gung-ho. Your back is far too important to be worrying about weights while it's injured. I honestly wouldn't do any type of movements that compress your spine for months and months.

[Scrumhalf]

^This. Screwing up your back will put you in a wheelchair, so be real careful and take it slow.

[BorntoDeadlift]

Would HGH help a herniated disc heal faster? lol..

[Mr I]

Would HGH help a herniated disc heal faster? lol..

It wouldn't harm it.

[Mr I]

I know you're using an inversion table, but have you ever heard of a procedure called vertebral axial decompression (VAX-D)? It's used for lower back injuries, herniations, etc. It's basically a series of stretching your spine. It helps lower intradiscal pressure, which in turn helps to rehydrate the disc. I worked for a well known neurologist who used this therapy a lot, and had very good results with many people. Look into it, at least. :)

Whatever you do, don't go back all gung-ho. Your back is far too important to be worrying about weights while it's injured. I honestly wouldn't do any type of movements that compress your spine for months and months.

Hocus pocus blank cheque bullshit, sit on a pilates ball and bounce up and down on it for half hour, its the same thing but costs nothing.