Hi Cathe, I am a very active/athletic person, who was recently diagnosed with a herniation of the L-4, L-5 spine. The initial glute pain/sciatic has gone away, and I can do almost everything I used to (Thanks to physical therapy/stretching/pilates), however, my favorite exercises, squats/deadlifts, I have been told, should be eliminated completely. I have stopped deadlifting, but have gone back to doing lighter barbell squats, and have felt fine (no pain or sciatic). What is your take on doing these movements. Also, I noticed when you do your end stretch after your cardio exercises, you keep your shoes on. Any reason why? You take them off during your stretch max routine (You have pretty feet by the way!) ANy info regarding the back would be appreciated. Thanks
Disc Herniation and training
- Thread starter Peleliu
- Start date
alsrnbsn
Cathlete
If you have been diagnosed with a herniation, especially in the lumbar spine, I would't mess around and would only do the squats and deadlifts if cleared by the neurosurgeon! It's dangerous to do so otherwise, even if you don't feel the pain anymore (that's great by the way!). Going against your doctor's orders could worsen the herniation to the point of spinal cord compression, which means immediate surgery to spare sensation and movement in your legs!!!
I also like to do my stretching barefooted, so I'm interested in Cathe's response.
I also like to do my stretching barefooted, so I'm interested in Cathe's response.
Hi Amy!
Thanks for the reply. I was told by my surgeon to continue to do movements that don't cause pain and discomfort. She recommended me doing squats with stability ball and dumbells (no bar). I didn't attempt deadlifts because that particular movement caused discomfort. Do you have any back problems that you are dealing with? Also, Amy when I am at home I stretch barefoot on my "clean" floor. I wouldn't go barefoot at the gym I workout (the small stretch room they have) because of the hygiene (Im sure you would agree. I doubt you would want those pretty feet of yours on those surfaces either! Thanks again Amy, take care, John
Thanks for the reply. I was told by my surgeon to continue to do movements that don't cause pain and discomfort. She recommended me doing squats with stability ball and dumbells (no bar). I didn't attempt deadlifts because that particular movement caused discomfort. Do you have any back problems that you are dealing with? Also, Amy when I am at home I stretch barefoot on my "clean" floor. I wouldn't go barefoot at the gym I workout (the small stretch room they have) because of the hygiene (Im sure you would agree. I doubt you would want those pretty feet of yours on those surfaces either! Thanks again Amy, take care, John
This is not Cathe, but I am in the same situation. I have posted the same question earlier in December.
I have eliminated completely the deadlifts from all my workouts as they are uncomfortable. I still do squats but listen to my body when I do them. I cannot go as far into the squat as before and sometimes they are pretty shallow, specially if done fast (like in a cardio routine). I also reduced the weight on the leg lifts as my back hurts if I try to get up a 14" step with too much weight.
I log each exercise day (I mix cardio, sculpt, cardio/sculpt, pilates and yoga) and I realized that in December I had no pilates and my back was doing much worse. I've started the Pilates again (I use Stott Pilates) and I'm starting to feel a little better. The slow and controlled long movements and stretch are great for our condition.
I am also hoping that Cathe will reply to either of us as I would like to get more of her workouts.
Take care
I have eliminated completely the deadlifts from all my workouts as they are uncomfortable. I still do squats but listen to my body when I do them. I cannot go as far into the squat as before and sometimes they are pretty shallow, specially if done fast (like in a cardio routine). I also reduced the weight on the leg lifts as my back hurts if I try to get up a 14" step with too much weight.
I log each exercise day (I mix cardio, sculpt, cardio/sculpt, pilates and yoga) and I realized that in December I had no pilates and my back was doing much worse. I've started the Pilates again (I use Stott Pilates) and I'm starting to feel a little better. The slow and controlled long movements and stretch are great for our condition.
I am also hoping that Cathe will reply to either of us as I would like to get more of her workouts.
Take care
Just an idea for you, I have had a ruptured disc, and the Dr. said to never put a barbell on my shoulders. I bought a bun & thigh rocker to use for squats and it works great. I will do squats with a dumb bell, as in Legs and Glutes, but never with a barbell on my shoulders. As far as deadlifts go, sometimes I do them, sometimes not. Also I have a rebounder for some high impact moves. Love it!
Susan
Susan
runlikeagirl
Cathlete
Hi I had surgery on my back for herniated disc L5 over a year ago I was told that I could do everything that I did prior to the injury. But after reading this thread I am wondering if I should be doing squats with a barbell? Would like some feed back.
Thanks.
Thanks.
ccbw03
Cathlete
I too have had surgery. I had it about 2yrs ago. I have been experiencing the pain again but mostly seems to be in my sciatica. I was also wondering what type of exercises Cathe would recommend. I have been doing the new series and have found that I am really sore after attempting the one legged squats, so have come to the conclusion that I will have to eliminate these. I do not do barbell squats either. Hope Cathe has some comments or any other advice would be helpful also.
Im not Cathe,
But wow you just explained me!!! Pain in my butts, center of cheeks and down legs. I went to 4 different doctors and none have helped. I stopped working out for two months and am better but still have pain in my "sitting bones", buttocks!!!!!!! I am training for a figure comp and need to do lots of work on my thighs and butt in order to be in shape to enter.
May I ask what therapy, stretches and pilates you used to feel better?? The last one said, compressed, slightly bulging L4 disk.
Thanks,
Desperate!!!
But wow you just explained me!!! Pain in my butts, center of cheeks and down legs. I went to 4 different doctors and none have helped. I stopped working out for two months and am better but still have pain in my "sitting bones", buttocks!!!!!!! I am training for a figure comp and need to do lots of work on my thighs and butt in order to be in shape to enter.
May I ask what therapy, stretches and pilates you used to feel better?? The last one said, compressed, slightly bulging L4 disk.
Thanks,
Desperate!!!
ccbw03
Cathlete
Not sure if I was the one you were asking to respond, but I still workout. I have recently been using the Low Impact Circut. I have yet to try pilates, but think this would benefit. I also have found that a deep tissue massage works wonders. She really works over my backside in the gluteus medias area and I always have relief afterwards. Ice also seems to help.
Hope some of these help.
Hope some of these help.
singinggoddess
Cathlete
Hello,
I am going to hijack this thread and tell you guys about what is helping me. I just recently bought this book called "Healing the back pain",the mind body connection and it has changed everything for me. I have had sciatica in my left leg and glute and have been seeing a chiropractor, massage therapist and physical therapist. It is finally getting better after aobout 4 months, but I am giving this book all the credit. I am not one to usually believe in all the mind body connection, but this book has changed my life. The minute I started reading it my back started to feel better. It talks about how we carry a lot of our stresses in the back, shoulder and neck area and that when we start dealing with it the mind will ease up on the pain that is in the body. I know it sounds a little out there, but it is a great read. I highly recommend it. I am still pursuing the physical therapy,but at this point I am really focusing on the inner self and stresses that I think now has played a part in my injury. Anyway, just wanted to share with you. The authors name is John E Sarno. You can do a web search and check it out. I hope the pain goes away
Susan
I am going to hijack this thread and tell you guys about what is helping me. I just recently bought this book called "Healing the back pain",the mind body connection and it has changed everything for me. I have had sciatica in my left leg and glute and have been seeing a chiropractor, massage therapist and physical therapist. It is finally getting better after aobout 4 months, but I am giving this book all the credit. I am not one to usually believe in all the mind body connection, but this book has changed my life. The minute I started reading it my back started to feel better. It talks about how we carry a lot of our stresses in the back, shoulder and neck area and that when we start dealing with it the mind will ease up on the pain that is in the body. I know it sounds a little out there, but it is a great read. I highly recommend it. I am still pursuing the physical therapy,but at this point I am really focusing on the inner self and stresses that I think now has played a part in my injury. Anyway, just wanted to share with you. The authors name is John E Sarno. You can do a web search and check it out. I hope the pain goes away
Susan
Hello!
I'm glad to hear you are training for a figure competition, thats great! Prior to being diagnosed with my herniated disc (l-4, l-5), I was squatting, deadlifting, and doing various olympic style lifts (cleans, clean and press). Due to my familiy history of back problems and poor form (deadlifting) when doing extremley heavy weights, I paid the price and have had to change the way I train. The good news is that I have NO PAIN or sciatica at all (Some occasions have some general soreness after a good workout, but not prolonged). However, I do not deadlift anymore, no more cleans/clean press/jerks, and have only recently incorporated light squats into my routine again. Needless to say, I don't have the goood definition/siz/strength I had before in my glutes/thighs. I still can do sprint work, which I find helps tremendously with my leg/glute strength, however, I know this is not for most people (especially finding a place to do them in enclimate weather!). The pilates/ core ball have helped as well. There are some good exercises to do to target the glutes/thighs (Frog/kicks, etc) but I would check with your PT or trainer to find if it is conducive with your injury. Good Luck with your competition, and I'd like to hear how things are progressing. John in Colorado
I'm glad to hear you are training for a figure competition, thats great! Prior to being diagnosed with my herniated disc (l-4, l-5), I was squatting, deadlifting, and doing various olympic style lifts (cleans, clean and press). Due to my familiy history of back problems and poor form (deadlifting) when doing extremley heavy weights, I paid the price and have had to change the way I train. The good news is that I have NO PAIN or sciatica at all (Some occasions have some general soreness after a good workout, but not prolonged). However, I do not deadlift anymore, no more cleans/clean press/jerks, and have only recently incorporated light squats into my routine again. Needless to say, I don't have the goood definition/siz/strength I had before in my glutes/thighs. I still can do sprint work, which I find helps tremendously with my leg/glute strength, however, I know this is not for most people (especially finding a place to do them in enclimate weather!). The pilates/ core ball have helped as well. There are some good exercises to do to target the glutes/thighs (Frog/kicks, etc) but I would check with your PT or trainer to find if it is conducive with your injury. Good Luck with your competition, and I'd like to hear how things are progressing. John in Colorado
Thankyou for your info. I still have some pain in my "sitting bones" as I call them. And numbness down my left leg into my left foot not including the big toe. This has been extremely frustrating as I have always been very active and I love to move!!
My doctor said no more running and explained that tall runners usually have disc problems later in life. I don't know if that is true. I am 5'10" tall and have quite a Q angle. I am fit but I have Hips. hahaha
Anyway, thanks so much for your reply. I have a lot of hard work to do, but I am confident I will achieve my goal. The dvds I bought are intense. Ha !! I thought I was in shape till I did a Cathe workout!
Have a great day
Lynn
My doctor said no more running and explained that tall runners usually have disc problems later in life. I don't know if that is true. I am 5'10" tall and have quite a Q angle. I am fit but I have Hips. hahaha
Anyway, thanks so much for your reply. I have a lot of hard work to do, but I am confident I will achieve my goal. The dvds I bought are intense. Ha !! I thought I was in shape till I did a Cathe workout!
Have a great day
Lynn
Hello again Lynn,
I am 6'5 220 pounds, I have a distinct curve in my lower back (extended butt!) that my family carries on. I don't think that helps with the back, but we are all tall/athletic/ most fairly thin, although I would prefer to be about 215. Does your foot and toe go numb? Or do you just get aching and pain? My pain was specifically in the glute, and I had some numbing running down my right leg into my foot. I first realized my condition when I was in a foot chase back in May (I am a police officer in Denver), and my right foot was numb and I could hardly feel it running. Very scary to say the least. However, know after doing the pilates, I have completely gotten rid of the sciatic pain and numbness. I even do sprint work with no problems, but I make sure to warm up and cool down appropriately. Keep up the stretching and the strong core work, and get that foot and your toe massaged as frequently as you can! Good luck Lynn, and again let me know how it works out with the competition! John in Colorado
I am 6'5 220 pounds, I have a distinct curve in my lower back (extended butt!) that my family carries on. I don't think that helps with the back, but we are all tall/athletic/ most fairly thin, although I would prefer to be about 215. Does your foot and toe go numb? Or do you just get aching and pain? My pain was specifically in the glute, and I had some numbing running down my right leg into my foot. I first realized my condition when I was in a foot chase back in May (I am a police officer in Denver), and my right foot was numb and I could hardly feel it running. Very scary to say the least. However, know after doing the pilates, I have completely gotten rid of the sciatic pain and numbness. I even do sprint work with no problems, but I make sure to warm up and cool down appropriately. Keep up the stretching and the strong core work, and get that foot and your toe massaged as frequently as you can! Good luck Lynn, and again let me know how it works out with the competition! John in Colorado
Thank you JOhn. Yes I have had intense pain in my buttocks running down my hamstrings to the knee. I have numbness in my left leg down to my foot and my 4 toes (not the big toe). I am training to enter my first figure competiton at 45 years old and need to do a certain amount of lifting to get the muscle where it should be for competition. I am so frustrated because I have alway been so active and am one of those "odd" people that actually love to move and exercise! My final straw with the injury was when I ran a 5K and literally ran the whole race with my left leg dragging and the pain was excruciating. Dumb I know! Did me in.
I went to 5 doctors and I don't think any of them know much. I saw a physical therapist and he just had me doing crunches and bridges on the ball. I still have pain in my center buttocks and a little above that in my right hip, lower back aches when I am really active and my left leg is partially numb down to the toes and pins and needles most of the time. I am trying to reach the level of fitness that Cathe is and want to be able to do all of her dvds from start to finish.
I have started a little bit of pilates. Thanks for your info. I appreciate it. Gives me some hope.
lynn
I went to 5 doctors and I don't think any of them know much. I saw a physical therapist and he just had me doing crunches and bridges on the ball. I still have pain in my center buttocks and a little above that in my right hip, lower back aches when I am really active and my left leg is partially numb down to the toes and pins and needles most of the time. I am trying to reach the level of fitness that Cathe is and want to be able to do all of her dvds from start to finish.
I have started a little bit of pilates. Thanks for your info. I appreciate it. Gives me some hope.
lynn
Hello Lynn,
I hope this finds your training going well. It sounds to me that you may two different injuries you are dealing with, which is fairly common with back/disc problems. The pain in your glute could be associated with you having too tight of piriformis muscle (which extends to the glute) which may be adding to your sciatic pain. You may also have what is called as a "stinger," or a small tear of the hamstring where it connects with the tendon at the insertion of the glute. Have any of the therapists mentioned these possibilities? I had a "stinger" in my glute/hamstring insertion, which bothered me for over a year before it went away! Hopefully treatment/stretching/pilates will bring you relief during your training regime. How is the numbness? Have your feet/toes massaged periodically to help relieve that. It may only be temporary relief,but it is relief none the less! Good luck John in Colorado
I hope this finds your training going well. It sounds to me that you may two different injuries you are dealing with, which is fairly common with back/disc problems. The pain in your glute could be associated with you having too tight of piriformis muscle (which extends to the glute) which may be adding to your sciatic pain. You may also have what is called as a "stinger," or a small tear of the hamstring where it connects with the tendon at the insertion of the glute. Have any of the therapists mentioned these possibilities? I had a "stinger" in my glute/hamstring insertion, which bothered me for over a year before it went away! Hopefully treatment/stretching/pilates will bring you relief during your training regime. How is the numbness? Have your feet/toes massaged periodically to help relieve that. It may only be temporary relief,but it is relief none the less! Good luck John in Colorado
Thank you John. Well at the risk of sounding a little critical; the doctors never really came up with much. A chiropractor tried to tell me that my spine was structurally messed up but then a spine specialist who was highly recommended by a doctor friend said that was ridiculous. He said he couldn't see any real damage. The end result was disk compression with slight bulging of the L4 disc and the 3 lower ones. He said he couldn't see in the MRI any nerve damage. I have paid hundreds of dollars and none of them fixed me. This is extremely frustrating seeing how I had to wait 3 months just to get into to see the spine specialist.
I still have the pain and my low back is sore after my workouts, but I will take it easy and be faithful with my core training. My competion trainer has had her L4 and L5 "blow out" whatever that means, so I am hoping she will be able to give me a routine that will be safe. I will check into the piriformis stretches. Thanks again for all of your help. I really appreciate it.
By the way, what is Goodlife?
lynn
I still have the pain and my low back is sore after my workouts, but I will take it easy and be faithful with my core training. My competion trainer has had her L4 and L5 "blow out" whatever that means, so I am hoping she will be able to give me a routine that will be safe. I will check into the piriformis stretches. Thanks again for all of your help. I really appreciate it.
By the way, what is Goodlife?
lynn
Hello Lynn,
I am sorry to hear that you have had such a difficult time being treated/evaluated. I can certainly see why you would be frustrated, especially when you are competing at the level you are. I assume your trainer meant that she had a complete rupture of the L-4, L-5 disc; Ouch! I am glad to hear it sounds like she overcame the injury pretty well I assume? Goodlife is just a "catch all" word for trying to do the right things in life (kind of stupid, and obviously I am not always successful, but aren't we all!) Please keep me updated on your status/training. John in Colorado
I am sorry to hear that you have had such a difficult time being treated/evaluated. I can certainly see why you would be frustrated, especially when you are competing at the level you are. I assume your trainer meant that she had a complete rupture of the L-4, L-5 disc; Ouch! I am glad to hear it sounds like she overcame the injury pretty well I assume? Goodlife is just a "catch all" word for trying to do the right things in life (kind of stupid, and obviously I am not always successful, but aren't we all!) Please keep me updated on your status/training. John in Colorado
garance
Cathlete
My husband has a herniated disc and since he's a farmer, he is constantly on the move--jumping off and on tractors and trucks, lifting 40 lb. bales of hay, etc., etc. He was experiencing intense pain and sciatica plus some numbness. It was a very debilitating problem, and he tried everything--acupuncture, physical therapy, a chiropracter. Then I read at the open forum a line about this problem, and one person mentioned having an epidural that solved her problem completely. My husband had an epidural two years ago, and he is currently without pain, no numbness, and no sciatica. He is forever thankful to me, and not so happy with his doctor, who never mentioned this as a possible therapy. It was a magic solution for him. If the pain comes back, he will get another.
I am familiar with the injection/epidural treatment, and it does offer relief for some. However, I have known others, including my brother, who did not have good results from the procedure. From what they have told me it is an extremely painful/uncomfortable procedure, which masked the pain for a few days,only to have the pain return and intensify. Fortunatley (knock on wood!), my sciatic/back pain has never reached a level of pain or discomfort, to opt to have this procedure done. If my pain ever becomes unbearable, maybe I would choose to try this procedure before opting for surgery. Thanks for your information. John