Training with (or around) a bulging disc

s_lee

New member
Hi all -

I was planning on finally getting back into lifting in earnest after a year away (due to illness), but I was just diagnosed with a bulging/herniated disc/L5-S1. Seriously bummed, as I'm worried that my training days might be over, severely curtailed or, at the very least, that I won't be able to perform certain lifts anymore.

Can one continue to lift (or return to lifting) with disc injuries? Are there any exercises which absolutely must be avoided?

Grateful for any feedback/advice on this.

Thanks.
 
My Diagnosis:
L2-3 disc bulge
L4-5 major disc bulge abutted against nerve route

Rehab
McGill’s big three (progressions)
Pelvic floor re patterning (pubic symphysis adjustment eod)
Desensitize to pain avenues
Strengthen the core to assure ZERO micro movements in the spine!

I couldn’t squat the bar without a shocking sensation around lumbar. I’m now close to my all time PR of squats again at the same body weight. Deadlifts are coming around but are a little slower to progress (for me now)

So, yes. There is still hope my friend.
Hyde jimbuick

Both of these guys had injuries as well and have made tremendous strides and recoveries as well.
 
Only you can decide if your lifting career is over.

I was diagnosed with a herniation at L5-S1 (direct impingement of both nerve roots) back in April or May of 2014.

I later competed in a PL meet in December of that year where I hit 90-95% of my pre-diagnosis PRs in squat and deadlift at ~40lbs lighter bodyweight.

Since then I have continued training and competing in PLing and have exceeded my previous PRs repeatedly.


I think Tyga gave some good rehab advice above, so there is no reason to repeat it. I will say that I am a big fan of traction exercises (starting with just bodyweight and progressing to weighted variations very slowly). My favorites are Hanging Leg Raises (start with knee raises), 45 degree hyper, and reverse hyper.

The best advice I can give is to learn how to properly brace your trunk to avoid reinjury in the future. Look up Chris Duffin's videos about bracing and learn to brace for even the most mundane tasks; it will eventually become second nature.

There aren't any exercises that anyone can tell you are absolutely off limits. You will have to figure that out for yourself. I will say, though, that I don't much care for stiff-legged deadlift. It is a risky movement IMO, and offers absolutely nothing that I can't get from lower risk alternatives like the Romanian deadlift.
 
I have blown L4/L5 and L5/S1, plus slipped the vertebra between the latter. Keeping me upright is a fragile balance. Exercise is hugely important in feeling good and staying strong, but it’s easy to overdo it. I typically won’t know until a day or two after when I’ve overdone it. I had no accident or anything to cause the injury, just overuse and bad genes. Happened 4 years ago, and I missed two weeks of work when I had my grand episode, it was that bad.

Took me a while to work my way back up to weights. I use very little free weights because it’s just not worth the risk to me. The whole experience was terrifying. Being 30 and having to fall out of bed, onto the floor to get to my knees and then stand up because the pain of trying to stand up out of bed made it simply impossible.

You’ll have to take it easy and rehab for a while. Find a good chiro and an ortho. The injections help a lot, I just had another round a couple weeks ago. From there, start slow and build yourself back up a step at a time. Take the long view and go slow, and remember you may not know what’s too much until you wake up a day or two later.
 
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