►► FREE GUIDE: How I used exercise to cancel my back surgery after a ruptured L5-S1 disc and live chronic pain-free today == www.fitness4backpain.com/painfreetraining
not going to lie, letting go of the compound exercises is incredibly hard. I have taken deadlifts and squats out of the equation, and added tons more core work and back extensions, and kept the bench press, hoping to get stronger on that lift at least, while I basically start from scratch on the other two. But the mental process of it is incredibly hard.
@@xavieremond somewhat :) I squat twice a week now, being incredibly careful going up in weight and reps. My back is still somewhat unhappy :( but added heavy belt squats / have squats and hip thrusts and those are working amazing!
I went from bad sciatica back to heavy deadlifts. I think the most protective thing you can do for your back is ease back into deadlifting and Squating. Protecting the back by not working out the core muscles is letting the core atrophy and leaves you prone to injury. The theory makes sense, to avoid positioning and exercises that raise intra-discal pressures. The reality is that you will be injury prone down the road. My personal opinion is to spend two years in recovery. Focus on physical therapy and yoga. You can also get medical help from your healthcare team. Once you start improving, you can safely start deadlifting with low weight and gradually start to overload. If you’re worried about form get a trainer. UA-cam helps with form. Record yourself and critique form often. I followed this plan and it helped me. Hopefully you find a way to heal and get back to living life with less limitations!
I broke my back in two places and herniated 5 discs. Had surgery in May of 23 and started lifting in September of 23. I do squats and everything you normally do in a gym. I work my whole body 6x a week. The only thing I changed was the approach and I lift with smaller weights with more reps. There are safe ways to lift with a jacked up back but the approach and diet is very very important. I do 3 to 4 lifts with light weights and add 15 to 20 reps. This along with a good diet will build your core and you can actually become pain-less after each workout. It’s common sense. I’m not in there trying to impress others. I’m trying to get better. I also have neuropathy so there are no excuses. I use to sit and practically cry due to the pain I was in so I no what life can do to someone. Get off the couch, go to the gym and get fit. It’s better than sitting around popping pain pills like there candy and then running out and wanting to die from the pain. Easy does it at the gym people. Believe me working thru the pain will help.
You think that everyone who had a herniated disc and sciatica should stay away from compound movements like the deadlift? I went from bad sciatica to doing relatively heavy (to me) deadlifts. I think the most protective thing you can do for your back is ease back into deadlifting and Squating. Protecting the back by not working out the core muscles is letting the core atrophy and will leave you prone to injury. The theory makes sense, to avoid positioning and exercises that raise intra-discal pressures. The reality is that you will be injury prone down the road. A strong core has many benefits obviously and I think there are safe ways to transition to deadlifts after a back injury. My personal opinion is to spend a couple of years in a recovery phase. Focus on physical therapy and yoga. Get medical help from your healthcare team and follow their advise. Once you are cleared by your medical and surgical team, you can safely start deadlifting with low weight and gradually start to overload. If you want lower intra-discal pressures, sumo variation squats will give you that with a more upright torso. Start with that and then consider conventional deadlifts after about 6 months of sumo to have a smoother transition. If you’re worried about form get a trainer. UA-cam also helps teach good form. Watch experts at deadlifts like Arnold who have perfected the movement. Record yourself and critique your own form often. Start with extremely low weight and spend a few months learning the form and re-introducing your core to this movement. Gradually start to overload. Don’t ever go up in weight more than one pound every other week. Stay at the same weight until you feel like you can do 6 to 8 reps with excellent form and then consider a small increase in weight. I followed this plan and it helped me. I went from having a frail and weak core, afraid to bend over to pick up a feather off of the ground to having above average strength in my back and deadlift. It was incredibly motivating for me. I now have considerably less pain and my sciatica has subsided. Hopefully you find a way to heal and get back to living life with less limitations!
OK, should I or should I not do this, criticizing a good video?.... We're all different and the perception of what's humorous will vary between people. I don't like when you show that "dude" doing all the wrong movements, at all. Not even for a second or two, and you edited so this part was quite long while you were doing the voiceover. Imho it's absolutely unnecessary and it would be much better to show wrong movement but with a serious approach, just show it and then directly give an example of how it really should be done. I'm a physio and I hear you're knowledgeable and you also have a great camera presence, so not that I'm only nagging, just sayin' 🙂 The tip about starting the workout with building stiffness in the core is great, specially when we're on a rehab programme and need to go slowly forward.
I injured my back at the start of December from squatting and resulted in a bulging disc. It has been 3 months and I still get flare ups all the time from sitting down. I have tried Mackenzie stretches, i have been doing McGill’s big 3 exercises, I went to physio therapy for a month and it made it worse, i have tried the meds my doctor gave me, i do heat therapy often, all of these things give me temporary relief but nothing is solving the problem. I know if i were to completely get rid of all activity for a few months that it would probably heal, but I cant do that, my job doesn’t allow it and I need to be active. I dont know what to do anymore, help please anyone.
I herniated my disc in the middle of December. I too did (and still do) Mackenzie stretches. Did acupuncture for six sessions, did massage therapy for six sessions, and chiropractor for six sessions, I’m still in physical therapy to this day. The big thing that personally helped most for me… I would dead hang from a pull-up bar for as long as I could(from both hands, and then alternating each hand by itself while stretching the back)and my job allowed me to stand for most of my shift. I would literally stand for around eight hours a day. If I got tired of standing, I would kneel. I also recently discover my hamstrings are waaaaay tight so that was contributing to the back pain. I’m about 80/90 % better than I was at my worst in early to mid January. Never took any meds other than turmeric for inflammation. I also would occasionally use my inversion table. You gotta stay active without aggravating the bulge/herniation. It’s tricky, but you must first believe that you’ll get better. Best of luck to you. You can reach out if you have questions.
I have been powerlifting for a sec and as such i need to do squats,deads etc.. i love doing them, i will take a break from them since i need to heal the disc,but i am a bit scared as to what people say regarding these lifts. I have recovered from injury before,but not a disc injury and am scared for any potential effects this may have
My experience is that movements with little impact and a neutral spine are generally okay after the initial bout of pain subsided. But avoid overly arching your back if you do pull-ups. I’d also avoid L-Sit variations. I also found bar or ring rows work well where I can keep my spine neutral. And then of course it depends if you are more flexion or extension sensitive.
I found out I have a mild Disc Buldge, linnure fissure, ddd in L5-S1 and mild fecet cycst in L4-L5. No nerve compromise but legs still feel a little tight sometimes. Still in recovery but do you think ill be able to get back to working out and playing sports after recovery?
If you have no pain, don’t worry too much just try to get strong and use good form, work on mobility as well but not too much static stretching, try to get range of motion through exercises (using light weights for technique and range of motion helps like he said in the video)
Question: Do you use belts for all your lifts to support your back? I do and have been looking at quite a few youtube videos, and they say not to use a belt to lift. Whats your take on it?
can i get this in Canada. Can't find the APP. I am turning 60, love fitness. Been following a popular persons program, but my herniations are getting worse. help Deana
Great advice, as someone living in the circle of back pain I need to listen to these lessons. Ive been doing super good but again had a flair up which leaves me with mid back pain even though my issue is L4/5. Do you have any advice for mid back stability and pain. Thanks in advance.
I build my best body after the injuri because then i learned to train with mind muscle connection and i train with high reps and i do pull ups and push ups and dips💪🏻🫡
The biggest mistake after a herniated disc is to do deadlifts and squats. Anything that puts pressure on the discs should be avoided. There are still many other excercises that you can do without compromising the spine.
Do you think I would be able to actually "Bulk up" with a disc bulge alongside small right protruding annular tear in my L5/S1 disc? I've lost so much progress since it happened because of being too afraid of not lifting hard enough to provide my body with the stimulus of actually needing to put on muscle. What are your thoughts?
@@Fitness4BackPain Doing what? It's stiff and painful most of the day and have been since the injury happened in May. Painfull right in the middle of the spine and then tightness on my right buttock/gluteus medius causing pain down my hamstring from that area. I'm able to do exercises like back extensions without any pain. Arching on bench press hurts. I've tried sumo and that's alright even though it causes the pain to increase but not so severe I can't walk afterwards but definitely worse than before I begun.
I have degenerated disk, got it 2 years back. I avoid deadlifts and squats like my doc says. Try to find substitutes to those exercises. You can do machine press instead of squats, other back workouts instead of deadlifts like bent rowing. I use a belt for all of my workouts to feel safe but apparently i am not supposed to looking at all these youtube videos. I am going to try lifting without belts and see how that goes. Btw i have a little pain always and have learned to live with that. During my injury, the pain was 8 on a scale of 1 to 10. Now it's about 2-3. The good thing i feel is to stay active, which helps me to cope up with the pain. I hope my experience helps you.
I'm not going to lie, that skit made me laugh. Great advice, especially about transitions. Your auto emails keep rolling into my inbox and I'm impressed with the well oiled marketing machine you've created.
Hip impingement and herniated discs from deadlifting with very high frequency.. can’t hardly do anything, even just a 30 sec plank makes my calves burn with sciatica, been like 2 years since I got injured initially. Fuck what the other guy said I was a solid athlete prior to deadlifting like a maniac. (Never had back pain til I let them do a posterior back surgery on me.)
@@Fitness4BackPain How about after a 2 level fusion to correct sponylolisthesis which had caused weakness in hamstrings and calves (still weak after this procedure). Now as you know the joints above and below the fusion are starting to go and I have stenosis there. I have done physical therapy which has not made much difference. It included some of the things you show in your videos. Is there really a way to exercise this back to being pain free? I doubt there is a way to regain strength in my calves and hams (nerve damage...axons not working 100%).
Can I do these exercises instead of getting cervical neck disk surgery & fusion? Because I am very scared to have the surgery!! And I read that the fusion can cause stress on other disk & cause further problems.. I have bad degenerate disk disease..
►► FREE GUIDE: How I used exercise to cancel my back surgery after a ruptured L5-S1 disc and live chronic pain-free today == www.fitness4backpain.com/painfreetraining
Can you run now , after disc bulge. I got too can i run ??please replay
not going to lie, letting go of the compound exercises is incredibly hard. I have taken deadlifts and squats out of the equation, and added tons more core work and back extensions, and kept the bench press, hoping to get stronger on that lift at least, while I basically start from scratch on the other two. But the mental process of it is incredibly hard.
How are you? What’s was your MM?
Updates??
Are u back to squat now?
@@xavieremond somewhat :) I squat twice a week now, being incredibly careful going up in weight and reps. My back is still somewhat unhappy :( but added heavy belt squats / have squats and hip thrusts and those are working amazing!
I went from bad sciatica back to heavy deadlifts. I think the most protective thing you can do for your back is ease back into deadlifting and Squating. Protecting the back by not working out the core muscles is letting the core atrophy and leaves you prone to injury. The theory makes sense, to avoid positioning and exercises that raise intra-discal pressures. The reality is that you will be injury prone down the road.
My personal opinion is to spend two years in recovery. Focus on physical therapy and yoga. You can also get medical help from your healthcare team. Once you start improving, you can safely start deadlifting with low weight and gradually start to overload. If you’re worried about form get a trainer. UA-cam helps with form. Record yourself and critique form often. I followed this plan and it helped me. Hopefully you find a way to heal and get back to living life with less limitations!
I broke my back in two places and herniated 5 discs. Had surgery in May of 23 and started lifting in September of 23. I do squats and everything you normally do in a gym. I work my whole body 6x a week. The only thing I changed was the approach and I lift with smaller weights with more reps. There are safe ways to lift with a jacked up back but the approach and diet is very very important. I do 3 to 4 lifts with light weights and add 15 to 20 reps. This along with a good diet will build your core and you can actually become pain-less after each workout. It’s common sense. I’m not in there trying to impress others. I’m trying to get better. I also have neuropathy so there are no excuses. I use to sit and practically cry due to the pain I was in so I no what life can do to someone. Get off the couch, go to the gym and get fit. It’s better than sitting around popping pain pills like there candy and then running out and wanting to die from the pain. Easy does it at the gym people. Believe me working thru the pain will help.
How's your pain level now, did you wake up sore if so did it subside?
My guy deserve an Emmy after these skits.😂
Right! About ruptured another disc shooting them 😆
Great Video! As someone who recently found out I have herniated discs this was ver helpful!
You think that everyone who had a herniated disc and sciatica should stay away from compound movements like the deadlift?
I went from bad sciatica to doing relatively heavy (to me) deadlifts. I think the most protective thing you can do for your back is ease back into deadlifting and Squating. Protecting the back by not working out the core muscles is letting the core atrophy and will leave you prone to injury. The theory makes sense, to avoid positioning and exercises that raise intra-discal pressures. The reality is that you will be injury prone down the road. A strong core has many benefits obviously and I think there are safe ways to transition to deadlifts after a back injury.
My personal opinion is to spend a couple of years in a recovery phase. Focus on physical therapy and yoga. Get medical help from your healthcare team and follow their advise. Once you are cleared by your medical and surgical team, you can safely start deadlifting with low weight and gradually start to overload. If you want lower intra-discal pressures, sumo variation squats will give you that with a more upright torso. Start with that and then consider conventional deadlifts after about 6 months of sumo to have a smoother transition. If you’re worried about form get a trainer. UA-cam also helps teach good form. Watch experts at deadlifts like Arnold who have perfected the movement. Record yourself and critique your own form often. Start with extremely low weight and spend a few months learning the form and re-introducing your core to this movement. Gradually start to overload. Don’t ever go up in weight more than one pound every other week. Stay at the same weight until you feel like you can do 6 to 8 reps with excellent form and then consider a small increase in weight.
I followed this plan and it helped me. I went from having a frail and weak core, afraid to bend over to pick up a feather off of the ground to having above average strength in my back and deadlift. It was incredibly motivating for me. I now have considerably less pain and my sciatica has subsided.
Hopefully you find a way to heal and get back to living life with less limitations!
OK, should I or should I not do this, criticizing a good video?.... We're all different and the perception of what's humorous will vary between people. I don't like when you show that "dude" doing all the wrong movements, at all. Not even for a second or two, and you edited so this part was quite long while you were doing the voiceover. Imho it's absolutely unnecessary and it would be much better to show wrong movement but with a serious approach, just show it and then directly give an example of how it really should be done. I'm a physio and I hear you're knowledgeable and you also have a great camera presence, so not that I'm only nagging, just sayin' 🙂
The tip about starting the workout with building stiffness in the core is great, specially when we're on a rehab programme and need to go slowly forward.
I injured my back at the start of December from squatting and resulted in a bulging disc. It has been 3 months and I still get flare ups all the time from sitting down. I have tried Mackenzie stretches, i have been doing McGill’s big 3 exercises, I went to physio therapy for a month and it made it worse, i have tried the meds my doctor gave me, i do heat therapy often, all of these things give me temporary relief but nothing is solving the problem. I know if i were to completely get rid of all activity for a few months that it would probably heal, but I cant do that, my job doesn’t allow it and I need to be active. I dont know what to do anymore, help please anyone.
I herniated my disc in the middle of December. I too did (and still do) Mackenzie stretches. Did acupuncture for six sessions, did massage therapy for six sessions, and chiropractor for six sessions, I’m still in physical therapy to this day. The big thing that personally helped most for me… I would dead hang from a pull-up bar for as long as I could(from both hands, and then alternating each hand by itself while stretching the back)and my job allowed me to stand for most of my shift. I would literally stand for around eight hours a day. If I got tired of standing, I would kneel. I also recently discover my hamstrings are waaaaay tight so that was contributing to the back pain. I’m about 80/90 % better than I was at my worst in early to mid January. Never took any meds other than turmeric for inflammation. I also would occasionally use my inversion table. You gotta stay active without aggravating the bulge/herniation. It’s tricky, but you must first believe that you’ll get better. Best of luck to you. You can reach out if you have questions.
I have been powerlifting for a sec and as such i need to do squats,deads etc.. i love doing them, i will take a break from them since i need to heal the disc,but i am a bit scared as to what people say regarding these lifts. I have recovered from injury before,but not a disc injury and am scared for any potential effects this may have
This advice is great. I changed my workouts after a herniated disc but I still need to focus on my transition movements. Thanks for the great video
I just got a bulging and degenerative disc in my L5-S1 a week ago . should i do pull ups and chin ups or are they bad ?
My experience is that movements with little impact and a neutral spine are generally okay after the initial bout of pain subsided.
But avoid overly arching your back if you do pull-ups. I’d also avoid L-Sit variations.
I also found bar or ring rows work well where I can keep my spine neutral.
And then of course it depends if you are more flexion or extension sensitive.
Wow, those 1 legged DL on the bench looks like a great lift.
They are
I found out I have a mild Disc Buldge, linnure fissure, ddd in L5-S1 and mild fecet cycst in L4-L5. No nerve compromise but legs still feel a little tight sometimes. Still in recovery but do you think ill be able to get back to working out and playing sports after recovery?
If you have no pain, don’t worry too much just try to get strong and use good form, work on mobility as well but not too much static stretching, try to get range of motion through exercises (using light weights for technique and range of motion helps like he said in the video)
Question: Do you use belts for all your lifts to support your back? I do and have been looking at quite a few youtube videos, and they say not to use a belt to lift. Whats your take on it?
can i get this in Canada. Can't find the APP. I am turning 60, love fitness. Been following a popular persons program, but my herniations are getting worse. help Deana
Do you have the same recommendations for cervical herniation ?
I'd like to know about this too.
Thank you, I needed this reminder now that I'm back to doing leg presses on the weight machine after my spinal surgery from a year ago.
Watch his video on Leg Press machine. Don't do it Kyber!
Great advice, as someone living in the circle of back pain I need to listen to these lessons. Ive been doing super good but again had a flair up which leaves me with mid back pain even though my issue is L4/5. Do you have any advice for mid back stability and pain.
Thanks in advance.
Do you have 24×7 pain or it comes occasionally
I hope you're feeling better now
@@AdityaGupta-xq3kri have pain 24 x 7 .. it aggravates when i start exercising
I build my best body after the injuri because then i learned to train with mind muscle connection and i train with high reps and i do pull ups and push ups and dips💪🏻🫡
What did you injure ?
I have spondylolisthesis at the L5-S1 and a bulging disc at L4-L5. I don't know why you came into my algorithm, but I am thankful that you did.
Is it safe to do Band Pullapart 3 Sets, 20 Reps in the early 4 months of recovery? I have a shoulder impingement problem as well.
The best channel ever
Thanks!
The biggest mistake after a herniated disc is to do deadlifts and squats. Anything that puts pressure on the discs should be avoided. There are still many other excercises that you can do without compromising the spine.
Can I run or jog with a herniated disc my back don’t hurt I heard is not good to run or jog n I like to do squats to
Disc problems is the worst pain im ok leaving out these lifts. I will avoid flextion
Do you think I would be able to actually "Bulk up" with a disc bulge alongside small right protruding annular tear in my L5/S1 disc? I've lost so much progress since it happened because of being too afraid of not lifting hard enough to provide my body with the stimulus of actually needing to put on muscle. What are your thoughts?
Are you in pain doing it?
@@Fitness4BackPain Doing what? It's stiff and painful most of the day and have been since the injury happened in May. Painfull right in the middle of the spine and then tightness on my right buttock/gluteus medius causing pain down my hamstring from that area. I'm able to do exercises like back extensions without any pain. Arching on bench press hurts. I've tried sumo and that's alright even though it causes the pain to increase but not so severe I can't walk afterwards but definitely worse than before I begun.
I have degenerated disk, got it 2 years back. I avoid deadlifts and squats like my doc says. Try to find substitutes to those exercises. You can do machine press instead of squats, other back workouts instead of deadlifts like bent rowing. I use a belt for all of my workouts to feel safe but apparently i am not supposed to looking at all these youtube videos. I am going to try lifting without belts and see how that goes. Btw i have a little pain always and have learned to live with that. During my injury, the pain was 8 on a scale of 1 to 10. Now it's about 2-3. The good thing i feel is to stay active, which helps me to cope up with the pain. I hope my experience helps you.
I'm not going to lie, that skit made me laugh. Great advice, especially about transitions. Your auto emails keep rolling into my inbox and I'm impressed with the well oiled marketing machine you've created.
Excellent as always
What gym can i do if i hav cervical discs herniation.can i do lifting can i do gym
Hip impingement and herniated discs from deadlifting with very high frequency.. can’t hardly do anything, even just a 30 sec plank makes my calves burn with sciatica, been like 2 years since I got injured initially. Fuck what the other guy said I was a solid athlete prior to deadlifting like a maniac. (Never had back pain til I let them do a posterior back surgery on me.)
Sorry to hear Greg , hope you find a solution to get back active man 👍..keep us updated
Is it good to do push-ups with a herniated disc
I know for lumbar herniations at least is fine. Its good actually since it decompresses the spine.
I hate your examples. Love the info.
What iff you elvate the Barbell when you are doing deadlift? Like i cant anymore deadlift from to ground i need a little elvation to barbell
❤❤❤❤❤❤ Thank you 🙏🏽
Thank you so much for this information! Great video!!
PIVD PATIENT CAN JOIN GYM PLEASE ANYONE GIVE ME A GENUINE SUGGEST ??
Calishtenics
thanks for this
Subbed this is great
Thanks for creating this! Game changer for myself. Much appreciated
Great tips!
Thanks
Can any part of your program help with spinal stenosis in the lower lumbar area? I didn't think this could be "exercised away"?
Nope, you need more one on one coaching to see results. Email me at fitness4backpain@gmail.com
@@Fitness4BackPain How about after a 2 level fusion to correct sponylolisthesis which had caused weakness in hamstrings and calves (still weak after this procedure). Now as you know the joints above and below the fusion are starting to go and I have stenosis there. I have done physical therapy which has not made much difference. It included some of the things you show in your videos. Is there really a way to exercise this back to being pain free? I doubt there is a way to regain strength in my calves and hams (nerve damage...axons not working 100%).
Can I do these exercises instead of getting cervical neck disk surgery & fusion? Because I am very scared to have the surgery!! And I read that the fusion can cause stress on other disk & cause further problems.. I have bad degenerate disk disease..
thank you