Herniated Disc and Weight Training

  • packy70

    Posts: 24

    Dec 30, 2010 2:54 PM GMT
    Guys,
    Normally don't post, but like to follow the conversations. I had back surgery 24 years ago with a complete recovery...worked out aggressively, bootcamps, etc. well, i herniated the same disc that i had the surgery. No surgery required and I have little if any pain now (been doing yoga and pilates which I love and help).

    I want to get back into weight training and my MD said that is fine, start small and build etc. Any thoughts on good workouts that would help. The web has a bunch but not sure what to rely on (BTW, have done the strong and lean and the muscle building twice each).

    Any help would be appreciated and happy new year!
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    Dec 30, 2010 10:56 PM GMT
    <-- Herniated L4 and L5 back in August...just started working out again (with heavy weights) in November.

    The only thing I'm not doing is deadlifts and squats (at least, not with weight). Everything else is fair game.
  • packy70

    Posts: 24

    Dec 31, 2010 2:11 AM GMT
    thanks paul my surgery and subsequent re-hernia was on my L5-L6. I was born with an extra lumbar vertebra...not the reason for the herniation...just an interesting fact. thanks and happy new year
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    Dec 31, 2010 2:50 AM GMT
    After my severe back problems I gave up completely for about 10 years and only restarted what is it now about 14 months ago. Like Paul above I don't do any squats or dead lifts although I will use the leg press machines with the backrest laying at about a 30deg angle and have had no problems thus far.
    I'm very careful about my upright stance and my back twisting or collapsing into agony so now I use benches and sit down more for things like dumbells etc than I normally would have by standing up. Even sitting though you can hurt your back if you're not careful so an incline bench angled a bit down from the upright position takes some of the strain off. But what can you do... I don't want to go through what I went through again so you find ways around it.
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    Dec 31, 2010 4:51 AM GMT
    packy70 saidthanks paul my surgery and subsequent re-hernia was on my L5-L6. I was born with an extra lumbar vertebra...not the reason for the herniation...just an interesting fact. thanks and happy new year
    Fortunately mine didn't require surgery. I found a chiropractor who's also a physical therapist, and my trainer has also experienced it and knows good exercises for it. Between the two of them, no more problems.

    Come to think of it, being between the two of them might actually be fun. icon_razz.gif
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    Dec 31, 2010 5:00 AM GMT
    beneful1 saidAfter my severe back problems I gave up completely for about 10 years and only restarted what is it now about 14 months ago. Like Paul above I don't do any squats or dead lifts although I will use the leg press machines with the backrest laying at about a 30deg angle and have had no problems thus far.
    I'm very careful about my upright stance and my back twisting or collapsing into agony so now I use benches and sit down more for things like dumbells etc than I normally would have by standing up. Even sitting though you can hurt your back if you're not careful so an incline bench angled a bit down from the upright position takes some of the strain off. But what can you do... I don't want to go through what I went through again so you find ways around it.
    I've found that by exercising my core for 10-15 minutes before every workout, then doing a few more core exercises on the inversion table after every workout to decompress, it's really made a difference in what I can do during the workout.
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    Jan 07, 2011 6:11 PM GMT
    paulflexes said<-- Herniated L4 and L5 back in August...just started working out again (with heavy weights) in November.

    The only thing I'm not doing is deadlifts and squats (at least, not with weight). Everything else is fair game.


    Ditto on avoidances. I had a bulging disc fixed with sports physiotherapy, but the therapist told me deadlifts were not to be on my menu anymore and personally, I find staying away from free weight squats helps, too. Squat machines are fine for me. therapist also told me to practice back extension before flexion.