I guess the hard truth we have to accept is - no. Yes, sitting for a long time is simply not good for anyone. However 99% of people out there are sitting 8 hours a day and doing just fine. Someone with disc issues can simply not tolerate that much sitting (of course depends on the severity of damage) After a disc injury, we’re forever changed. Both good and bad.
- Shimon "However 99% of people out there are sitting 8 hours a day and doing just fine." Wouldn't say it's anywhere near this high considering my job involves me standing all day, as well as many other jobs, involve standing all day. But keep in mind a lot of people that do work desk jobs aren't exercising or if they are they may be doing the right things in the gym. Sitting isn't going to create a disc bulge. It's the poor training (e.g. situps, poor deadlifting technique) and lifting decisions (e.g., picking up boxes with bad technique) that people make that get them into trouble. And once they reach that threshold, it's hard to comeback. "Someone with disc issues can simply not tolerate that much sitting (of course depends on the severity of damage)" True to an extent. A few other factors to consider such as the structural damage of the disc and sitting posture.
Remi Sovran Hi Remi thanks for your reply, And exactly, you have a job that “allows” you to be in the standing position all day. Not everyone has that luxury, and people with disc problems who have sedentary jobs have a hard time trying to find a solution. Telling them just not to sit is like telling them to quit the job. Fortunately i have a very understanding work environment so I can lay down when I want, but there’s not a single day in my life that I do not miss being able to sit without pain. I have so many social restrictions. Work, friends, you name it, whenever you’re expected to sit - it’s a nightmare.
You the man bro, on point. How you feeling these days my man. 3 herniations 3 years of lifestyle change and I’ve been great!! Wishing you the best bro.
I was diagnosed with disc degeneration and after 8month again I was diagnosed with discopathy (Central and left paracentral disc extrusion at L4L5 level causing thecal compression and left transverse nerve root impingement central and bilateral paracentral disc protrusion is noted at L3L4 level causing thecal compression ) I did everything from physiotherapy to hydrotherapy I prayed to god without eating for 3 days also I went to a lot of hospitals and with different different drs but nothing happened it made me kinda sad and I was 16 when things was getting worse and now I’m 18 still nothing changed not even pain relief medicine helps me also dr suggested that I’m still young for surgery The purpose of me writing is that there is no pain relief and also it’s very hard as a medical student
- Ghost Sorry to hear that man. I remember having serious difficulties with sleeping at the early stages of recovery. It's not fun or easy. Hope things improve soon :)
Hi brother ! You didnt upload your saggital view of your MRI ! A view wher all the discs are visible ! You said that you will upload it with the help of a radiologist!
I didn't know anything about Disk herniation I didn't know sitting for 8+ hours at work was not good for you. I didnt know some yoga poses were not good for you. 6 weeks came and went and I was still in pain. It over a year for me to feel better. I have better posture and I get up every hour just to walk around and stretch my legs. And when I lift something like snow I am mindful of my back and proper lifting. You'd think they would have taught us this in school especially since Stuart McGill is from the same province but I guess not. I remember you being upset cause you thought you wouldn't be able to play hockey. Glad to here that you're back at it. And thank you for always keeping positive and giving proper information.
No problem Demikal! And I agree with what you said about Dr. McGill. Unfortunately, a lot of people are stuck with their out dated methods, which is part of the problem.
I had this problem recently in December, and I thought I was doing light work out on week 6 it popped again I was doing good form maybe it was too much weight this thing doesn't warn you it just exploded so this time it felt worse, this time I am currently in week 4, I haven't done any squat or deadlifts ... I am glad to hear you are able to do that again, do you have any recommendations on when and how heavy should we go?
- Alonso Sorry to hear that man. Never fun having a set back. "do you have any recommendations on when and how heavy should we go?" Depends. I would say don't rush. Be patient with the process and make sure technique is pristine. Slowly, are your body feels good and responds well to the current routine, slowly progress and build. That would be my recommendation :)
I too realize that I will have to go about things differently than what I used to however I am not sure how I will learn to do so. I was overweight for my whole childhood, graduated high school weighing 125Kg at 186cm height. In Uni I changed some stuff dropped down to 89Kg over two years of diet and exercise, it felt amazing, to say the least, and empowering I felt like I was at the top of the world. Then I herniated my L4-L5 lumbar disc and had symptoms from it compressing my nerve root, the first 6-7 weeks were absolutely horrible, had trouble doing anything and the pain was so severe at times I wouldn't be able to sleep and had to take meds to relieve the pain to finally be able to sleep or just sit on the toilet. now around 3 months after the initial onset of pain, I feel better in the sense that the pain is much much less than what it used to be but not gone, I would really appreciate it if anyone who reads this who has been able to make a "recovery" could guide me in any way that they know, my goal is to just be able to become pain-free and return to all the activities I had recently started to enjoy like going jogging and going to the gym.
- Alp T Thanks, for sharing that. And that's quite a journey you've been through Alp. As a general guide to follow: 1) Identify what triggers your pain and work towards avoid what triggers it. This will allow the damaged tissue to heal and desensitize. As you continue to improve this and with time, you should improve. 2) Focus on daily core exercises and a walking program. For more specifics on this, I'd recommend the book "Back Mechanic". The daily core exercises and walking is designed to alleviate symptoms and build spine stabilization. 3) After your pain has wind down, identify what you goals are. Do you want to get back to exercise? A sport? etc. You'll need to implement spine-sparing training strategies and build your capacity/tolerance over time. This is a step were you need to focus on educating yourself about how your injury developed and determine what exercises you should avoid and what exercises you should do. Hope this helps!
I have a herniated disc,since 4 weeks I think I will start training again in a week,but with light weights and no deadlifts and squats at the start...thanks for the tips keep the nice work done....body weight training is smart
Hey there. I had a severe back hernia about 19 months ago with one relapse 6 months ago (a total of 5 months of insane 24/24h pain). Only Injections saved me. I m about ready to go back to my trucking job next week. I just wanna ask you a question about something you mentioned in this video. I have trouble sitting on a sofa because of the spine's position,understandably ... but when i use a 90 degree back chair i am able to use it for 8, 10h a day. When i get up off of it, i feel great. That 90 degree chair and chairs like it actually feels like it helps me. So am I just kidding myself coz you mentioned we shouldn't sit for hours. Can you make sense of this?
Hello Remi. Great video, as always!! :) I learn something new from every one of your videos. Please keep them coming. :) I just had one question. How do I know that my disc herniation is getting better? I've been doing physiotherapy for 8 months now along with some medication (as instructed by my doctor). I know a common indication of a healing injury is the reduction in pain levels. But how do I know if the reduction in pain is due to the medication or a result of my consistent physiotherapy? Are there any other indications that can tell me if my disc herniation is getting better?
- Indiresh Thanks, Indiresh! "How do I know that my disc herniation is getting better?" The primary indication would be if you have less pain or not as you mentioned. And if you can do more activities that you were not able to do prior. Those are the primary indicators. "But how do I know if the reduction in pain is due to the medication or a result of my consistent physiotherapy?" You need to be very careful here. Pain or anti-inflammatory medication don't heal the injury or directly help with healing. The problem I find people run into and this happened to me as I was taking pain relief medication thinking I was getting better, but I was only getting worse as I was doing things I wasn't supposed to be doing. Remember pain relief medication only helps with pain relief, not injury healing per se. " Are there any other indications that can tell me if my disc herniation is getting better?" An MRI will show direct anatomy. But it really comes down to are you feeling better or not as I mentioned in my first answer.
@@RemiSovran Thank you so much for these detailed insights, Remi..!! Really appreciated. You’ve been of great help to me during this recovery phase with your videos and the advice in the comments section. Extremely grateful..! :)
@@warlock9445 Hello. Thanks for checking. I’m good. After 1 year of rigorous massage therapy and physiotherapy, I am happy to say that I am pain free (touch wood). I still face spells of pain when I sit/stand for too long. Apart from that, I’m doing quite well. 🙂 Thanks to Remi for all the advice and medical help. Really helped me power through the whole situation. 😊
Hello Remi! Your videos really help. I have a herniated disc L5 S1 and am experiencing sciatica pain down my leg even in my calf. I am doing pt but don’t see much change. I play baseball and will I be able to play again ? Also what are some exercises you recommend?
- Reece Hey Reece, yes I believe with the right recovery and training program you'll be able to play baseball again. If your not getting improvements, may be an indication you need to seek out another form of expertise. Maybe a new PT? or someone that specializes in back injuries, specifically disc herniations. I can't recommend specific exercises without an actual assessment.
Hi I’ve had a disc herniated for about a year. I’ve been doing parkour for two years and i can live my life normally without any pain except from some moments throughout the day but nothing serious. I’ve been doing core exercises and Lower back stretching for some time now. At start my back was doing great and then I started parkour again and it hurts again after a few training sessions. Is there any way that I can train without any pain? Parkour is what I love to do but it’s hard while having this problem. Been thinking quitting for a year and continue the exercises and hopefully I’ll be healed. Would love to see your approach to this situation
Hey remi Im only 19 and have been dealing with lower back pain 18 months. I got the injury from doing low bar squat even though I’m in mechanical disadvantage(I’ve long legs and short torso). I’ve had x ray and I don’t have any spinal problem or hernia. However this pain just doesn’t go away and it’s effecting my happiness. I’ve been doing some core exercises with the physical therapy but the pain just doesn’t go away. Do you have any recommendations on how to get rid of this injury?
varuninnz I requested it but my doctor declined. He said that lower back pain and head ache is something we don’t know the reason why we have it( I saw the whole bs he was talking about). He mentioned that if I had hernia they would get mri for me. I live in Sweden and basically health care is free because they state pays our health care but they don’t want to waste money on me getting mri. The doctor said that he wanted me to continue with PT.
- Street I'd suggest finding a very good PT or clinician that can give you a proper diagnosis and treatment. X-ray won't show much... but medical imaging should be the last thing looked at. To put things in perspective, Dr. McGill's assessment are about 3 hours long..
How long did it take you to recover from the disc bulge/herniation? Im now 9 months deep and the pain could dissapear for a week and then comes back full force the week after especially in the glute and hamstring. I hardly get much pain in the actual bag its majority wise in my glutes and legs. Can you relate to that?
- Tom It took about 1.5-2 years. But do keep in mind that mechanical back pain may never really go away. If you do the wrong "things", such as engage in position or movements that provoke pain, it will easily return. There is a reason I don't do exercises like sit-ups.
@@RemiSovran Was your daily routine similair to mine? Wake up,Pain in legs and glutes,do small exercises such as back extensions and glute bridges all bodyweight,stretch,Painkillers repeat? Bent over yesterday to pick something up and now have sharp pains in a different area of my back and all seizing up...its like the back problems will never end!😐
Currently have 2 disc herniations and one bulge all in Lumbar. I rarely back squat but when I do try it does not cause me pain. Can I do back squat even though it does not cause me pain ? Also if you cannot do sit-ups….which core exercises do you recommend?
Sit-ups pose a far less risk as apposed to a deadlift.. I have a very high set hip at 6’6.. did sit ups and crunches for years and never had a back problem. 2 months of deadlifts ruined my pelvis, my form was good too just had too high of a hip.
@@RemiSovran I don’t see why there’s any stigma that people should still do them, and why the McGill and other hygiene methods aren’t promoted in fitness classes and text books.. people really have to go through one of the worst injuries ever to learn these things.. anyways nice video man.
Hello Remi I lifted a heavy podiatry patient chair trying to keep good form, and as I lifted it I had severe pain in my lumbar spine it was too heavy. Right after the lift I straightened up and was expecting pain but it didn’t come, I could bend and walk ok. The next day I woke up and my lumbar spine and coccyx felt sore and I have slight tingling ( tickle)that will last for 5 mins but goes away, and it feels a bit stiff. I’ve had only those symptoms 5 days later. Would you say that these are mild symptoms ? Thank you for reading. Chris
Hey Chris, Not really my place to see if there mild or not. But on the sever end - symptoms would be more along the lines of loss of bladder, need for medication, difficulty moving a limb, etc. Hope this helps :)
Hii chris . Today the exact same thing happened to me I was pulling a bed trying to keep a good form to pick my phone which got underneath ..it was way too heavy for my weight .and it was midnight so not warmed up at all ...i didnt feel pain in my back at the moment but the next day the same happened as ur case... So wanted to know what was it??? And were u okay after that ??
Hi Remi, im 43 years old, normal weight, i have herniated disc till 20 years old, i have scoliosis and lordosis. Please can you tell me some exercises? I work in the office less 8 hours per day
Can you tell us which discs you herniated If you still play basketball or hockey Did you do surgery If not how much pishtrapy did you do Do you have sciatic pain?
Remi are u able to sit for atleast 2 hours continously after ur disc herniation without any sought of irritation in your lower back. For how many hours u do sitting in a day. Thnx in advance for ur reply.
Hi remi.. I hadrecently read low back disorders by stuart macgill. In that book ,it is said that dynamic sitting is good, here is my doubt. In that images in the book,that lady is sitting in positions like flexing the spine and keeping legs on the table in front of her which will felx the spine. So.. Doesn't it increase pressure on discs?and please make a vedio on dynamic sitting.
- Neel Can you refer to the page? As for dynamic sitting, it depends on the person. There is no best sitting posture. The best sitting posture is the one that allows you to sit pain-free. Yes, leaning forward would place more press onto the spinal discs and that would be considered poor sitting posture.
@@RemiSovran yeah remi. Book-low back disorders Page no 148, fig 8.24-b, c; In this lady is sitting in flexed position .i dont understand how that will help .please clear my doubt?
@@RemiSovran remi.. I have read second edition of low back disorders. Chapter 8-reducing the risk of low back injury.I think the book which u Have studied is updated version.. That's why I think u r not able to find it in the page i said. So please try to find dynamic sitting and clear my doubt?
How are you doing now? What treatment did you do bro? I have two disc herniation in lumbar and one buldged I’m about to start spinal decompression tho it is costly. I’m scared I’ll never be able to snowboard or play basketball again and even tho every one is saying I’ll be able to i almost don’t want to if it means I’ll have a high chance of slipping disc out again. Like I feel even after it’s fixed it will be super sensitive forever and prone to injury
- Brandon Great man! Just followed a proper conservative approach and got better. Eventually was able to return to heavy deadlifting, hockey and basketball. Took some time but got there :)
@@RemiSovran do you still have to do stretches everyday to stop pain from returning? I got batter and pain was about 1%, then I went out wearing high heels and feel like it pushed me back a bit
Hey remi, I've commented in your previous messages that I do have a bulge and it's already a year and 4 months. Pain is less. However there is still pain in the growing and buttocks. Comes and then one day it goes away. Then it comes but less and then it goes at lumbar. Obviously is less. I could flex but a There's still pain while I do that. When I rode my motorcycle for an hour next day felt pain in my lumbar but the growing pain is no longer so much painful. I believe it's the vibration of the motorcycle. So I just want to now if this means it's healing or what could it be.? I stopped sports and gym. Since my back was hurting 3 months ago.
Riding in a sitting position is a sure way to irritate your lower back by causing the bulge to bulge out more (hopefully not onto the sciatic nerve which will give you the usual symptoms down the back of the leg and into the foot). Considering the long term symptoms you're sadly subjected to, I'm interested what you've been doing since you discovered the bulge? As someone who suffered a herniated disc I'm always willing to helping those suffering. Best wishes. S.
Sebastian Croft thanks for your help Sebastian. Basically I've had this for a year. In that time I was doing gym, soccer, cycling and raquetball. But I personally believe pain came from deadlift. I'm 30. After I saw I had a bulge slowed down the gym to a point on stopping all activities . I've eaten ealthier and vitamins and lots of collagen. I've stretched but saw no results and then I got desperate because pain was still there. Basically I just started to walk more . Pain subsides after sitting but at first it hurts back and the groin. Now I'm able to stand and bend my back to touch my feet. Not much pain. It's just this pain that comes to the groing. Doctors said it could be something in the femur joint but in sure it's te bulge itself flaring in different zones. I've slept facing upwards nonpain at night . Been riding my bike but now I'll try to just not ride so much been doing from time to time planks and basically it hurts the most while sitting . Walking feels less.. not sure if it's healing now. I want to get back at sports though
Focal Point Images thanks a lot my friend. The bulging flares in the lumbar region and I believe the going and butt pain has to do with the bulge. I'm having another MRI in march. It's been a year after having one in 2019 I'll see what they say but I'd like to know how much longer would it take. In the previous message i explained what I've done. Mostly standing since I'm a teacher and stoped all sports. Tried jogging and it's all good. Tried kicking a soccer ball. All good it's just that the sensation of the psoas and right butt and back at all times gives me the chills that I'm not recovering although pain is much less from a year ago. Any recommended exercises? Should I hit back to the gym? According to a quantum doctor he said I have no herniation just an unaligned back and pelvis.. but I do have a bulge l5-s1
- English If you have less pain, then that's a good sign. But if your'e still struggling, I'd suggest finding and working with someone that specializes and is good with low back pain. Perhaps a physical therapist or good trainer.
I have recently herniated disc and it's been 10 days. I took rest for 2 days and now i am back to riding motorcycles. Kindly guide me if i should just take rest or get moving. I am getting admission in college next month however i have the option to study at home. Should i go to college and have fun? Or should i stay at home and just rest.
- Sigma Depends on if you have symptoms. If you have symptoms, your going to want to avoid activities that triggers symptoms as that's only going to make things worse and delay the recovery process.
Avoid training at all. Walking is your best friend. So 1km walks 3 times a day. How long have you had this injury. It's important to know if you're still in the acute or chronic phase. You can try a doing Mckenzie exercise for a weeks. However if it flares your back. Stop right away. If the Mckenzie work, you may progress into doing flextion exercises after a weeks
Personally from my experience:- Ice (at least 3/4 times a day)- Water- Collagen rich diet (Fruits and Veggies, Vitamin C etc.) with supplements (vitamin D, Glucosamine sulphate, Golden Milk, Cod liver oil etc.)- Lie on your front if walking causes so much pain (but it's good to get up every so often and walk around). Doing so will encourage the nucleus to be re-absorbed through gravity and start the process of the disc healing.- For now, no exercises or training until you have no sciatic symptoms (which I presume you may be experiencing) whatsoever. The best thing to do for now is try and de-compress (via a pull up bar if you have one or something similar) and, pending on whether or not you feel it works, the Mckenzie approach. I feel stretching (especially something like an irritated piriformis which lower back injuries almost always go hand in hand with) with a herniated disc is like stretching a rattlesnake. You're only gonna irritate it more. Right now your whole lower region is on red alert. Let it calm down first before attempting any sort of stretching. Once you do research stretching the following: QL, psoas, quads, lats, glute medius/max/min etc.- Check your posture (you may notice that you have an anterior pelvic tilt or uneven hips which causes strain on the low back)- A good rehabilitation exercise (if you feel ready) are farmer walks and suitcase carries. But only once the sciatic symptoms have gone. Loaded carries work the erector spinae and most of your stability/core muscles (whose weakness may be the reason for your herniated disc).All the best!S.
Thanks for the info guys, really appreciate it. I be been herniated for 2 years and a half, I'm back to training now. I feel stronger than ever but lacking on flexibility.
Can you speak to the value of rest, especially for the fitness and movement oriented people out there who don't know how to take a day off. Not listening to your body rather than ignoring any back pain, take a day off or more if sore.
- TheDirt For sure. One thing I do currently is always plan my intense workouts on weekends. During the week, my body takes a bit of a beating from all the standing and moving around all day with clients. And I can't lift the same when my body is a bit beaten. During, weekends the body has a larger threshold to train as I'm not working the same hours and can tolerate more. This is one strategy I try to recommend to people from a training aspect (with intense workouts). The goal should be to plan intense workouts were your not using your back as much during daily or work-related tasks. And if you're body isn't feeling best before a workout, it's best to either reduce the intensity/volume or take the day off. It'll save your spine in the long run :)
@@RemiSovran Thanks for taking the time to reply. I have another question or two. How is your confidence level regarding return to intense exercise and activity? Did you return to playing hockey? If so how has that changed, do you still feel strong and resilient? I have at least 20 yrs on you and put my faith in the body's ability to heal but it is good to get inspiration and positive feedback. thanks again.
@@TheDirthound TheDirt No problem! Very confident, but it took a long time to get there. Slowly worked up to intense exercise and took a solid year after making a pain-free recovery. And yes, was planning 2x/wk before the pandemic. I feel stronger than before my injury :)
Great video Remi. Question 1. Can you kick a soccer ball full strength. Would it hurt your back, would you experience flaring? 2. Can you do burpees in an HIIT session for 45 seconds with 15 seconds rest followed by kettlebell Deadlifts for 45 seconds with 15 seconds breaks, 3 times
- Docs Push-ups tend to be spine-friendly, but it's context specific. I wouldn't do them if they cause pain, and perhaps consult with an educated personal trainer :)
I guess the hard truth we have to accept is - no.
Yes, sitting for a long time is simply not good for anyone. However 99% of people out there are sitting 8 hours a day and doing just fine.
Someone with disc issues can simply not tolerate that much sitting (of course depends on the severity of damage)
After a disc injury, we’re forever changed. Both good and bad.
- Shimon
"However 99% of people out there are sitting 8 hours a day and doing just fine."
Wouldn't say it's anywhere near this high considering my job involves me standing all day, as well as many other jobs, involve standing all day. But keep in mind a lot of people that do work desk jobs aren't exercising or if they are they may be doing the right things in the gym. Sitting isn't going to create a disc bulge. It's the poor training (e.g. situps, poor deadlifting technique) and lifting decisions (e.g., picking up boxes with bad technique) that people make that get them into trouble. And once they reach that threshold, it's hard to comeback.
"Someone with disc issues can simply not tolerate that much sitting (of course depends on the severity of damage)"
True to an extent. A few other factors to consider such as the structural damage of the disc and sitting posture.
Remi Sovran
Hi Remi thanks for your reply,
And exactly, you have a job that “allows” you to be in the standing position all day. Not everyone has that luxury, and people with disc problems who have sedentary jobs have a hard time trying to find a solution. Telling them just not to sit is like telling them to quit the job. Fortunately i have a very understanding work environment so I can lay down when I want, but there’s not a single day in my life that I do not miss being able to sit without pain. I have so many social restrictions. Work, friends, you name it, whenever you’re expected to sit - it’s a nightmare.
you can't be normal again...that's the hard fact
You the man bro, on point. How you feeling these days my man. 3 herniations 3 years of lifestyle change and I’ve been great!! Wishing you the best bro.
- Inked
Thanks, brother! Feeling great these days. Can't complain :)
All the best as well buddy :)
What lifestyle changes did you make and what did you do for or directly for your back?
I have a herniated disc in my tailbone.
Yeah I have a herniated disc
Too would like to know as well what kind of changes did you make to your lifestyle
@@leemack7399 just read probably the most asked question
I was diagnosed with disc degeneration and after 8month again I was diagnosed with discopathy (Central and left paracentral disc extrusion at L4L5 level causing thecal compression and left transverse nerve root impingement central and bilateral paracentral disc protrusion is noted at L3L4 level causing thecal compression ) I did everything from physiotherapy to hydrotherapy I prayed to god without eating for 3 days also I went to a lot of hospitals and with different different drs but nothing happened it made me kinda sad and I was 16 when things was getting worse and now I’m 18 still nothing changed not even pain relief medicine helps me also dr suggested that I’m still young for surgery
The purpose of me writing is that there is no pain relief and also it’s very hard as a medical student
I'd be good with being able to sleep without agonizing pain.
- Ghost
Sorry to hear that man. I remember having serious difficulties with sleeping at the early stages of recovery. It's not fun or easy. Hope things improve soon :)
Hi brother ! You didnt upload your saggital view of your MRI ! A view wher all the discs are visible ! You said that you will upload it with the help of a radiologist!
I didn't know anything about Disk herniation I didn't know sitting for 8+ hours at work was not good for you. I didnt know some yoga poses were not good for you. 6 weeks came and went and I was still in pain. It over a year for me to feel better. I have better posture and I get up every hour just to walk around and stretch my legs. And when I lift something like snow I am mindful of my back and proper lifting. You'd think they would have taught us this in school especially since Stuart McGill is from the same province but I guess not.
I remember you being upset cause you thought you wouldn't be able to play hockey. Glad to here that you're back at it. And thank you for always keeping positive and giving proper information.
No problem Demikal! And I agree with what you said about Dr. McGill. Unfortunately, a lot of people are stuck with their out dated methods, which is part of the problem.
If you are in pain for a year because of a disk herniation, you really need to see a neurosurgeon and discuss the possibilities of surgery.
This makes me smile man, lessen my worries
:)
Great video Remi. Keep doing what your doing. Already at 7k subs ! Congrats
Thanks DrGoldie! Less than 2500 to 10000. Hoping I can hit that milestone at the end of the year.
great video mannn very informative with some good stuff I have not thought of before
Thanks, Ricky. Glad the video was helpful :)
I had this problem recently in December, and I thought I was doing light work out on week 6 it popped again I was doing good form maybe it was too much weight this thing doesn't warn you it just exploded so this time it felt worse, this time I am currently in week 4, I haven't done any squat or deadlifts ... I am glad to hear you are able to do that again, do you have any recommendations on when and how heavy should we go?
- Alonso
Sorry to hear that man. Never fun having a set back.
"do you have any recommendations on when and how heavy should we go?"
Depends. I would say don't rush. Be patient with the process and make sure technique is pristine. Slowly, are your body feels good and responds well to the current routine, slowly progress and build. That would be my recommendation :)
I too realize that I will have to go about things differently than what I used to however I am not sure how I will learn to do so. I was overweight for my whole childhood, graduated high school weighing 125Kg at 186cm height. In Uni I changed some stuff dropped down to 89Kg over two years of diet and exercise, it felt amazing, to say the least, and empowering I felt like I was at the top of the world. Then I herniated my L4-L5 lumbar disc and had symptoms from it compressing my nerve root, the first 6-7 weeks were absolutely horrible, had trouble doing anything and the pain was so severe at times I wouldn't be able to sleep and had to take meds to relieve the pain to finally be able to sleep or just sit on the toilet. now around 3 months after the initial onset of pain, I feel better in the sense that the pain is much much less than what it used to be but not gone, I would really appreciate it if anyone who reads this who has been able to make a "recovery" could guide me in any way that they know, my goal is to just be able to become pain-free and return to all the activities I had recently started to enjoy like going jogging and going to the gym.
- Alp T
Thanks, for sharing that. And that's quite a journey you've been through Alp.
As a general guide to follow:
1) Identify what triggers your pain and work towards avoid what triggers it. This will allow the damaged tissue to heal and desensitize. As you continue to improve this and with time, you should improve.
2) Focus on daily core exercises and a walking program. For more specifics on this, I'd recommend the book "Back Mechanic". The daily core exercises and walking is designed to alleviate symptoms and build spine stabilization.
3) After your pain has wind down, identify what you goals are. Do you want to get back to exercise? A sport? etc. You'll need to implement spine-sparing training strategies and build your capacity/tolerance over time. This is a step were you need to focus on educating yourself about how your injury developed and determine what exercises you should avoid and what exercises you should do.
Hope this helps!
I have a herniated disc,since 4 weeks I think I will start training again in a week,but with light weights and no deadlifts and squats at the start...thanks for the tips keep the nice work done....body weight training is smart
- A
No problem! Wish you all the best :)
Ripp
Hey there. I had a severe back hernia about 19 months ago with one relapse 6 months ago (a total of 5 months of insane 24/24h pain). Only Injections saved me. I m about ready to go back to my trucking job next week. I just wanna ask you a question about something you mentioned in this video.
I have trouble sitting on a sofa because of the spine's position,understandably ... but when i use a 90 degree back chair i am able to use it for 8, 10h a day. When i get up off of it, i feel great. That 90 degree chair and chairs like it actually feels like it helps me. So am I just kidding myself coz you mentioned we shouldn't sit for hours. Can you make sense of this?
- Punch
Yeah, it all sounds like it's relate dot posture. Some posture can provoke pain, others can takeaway pain.
Hello Remi. Great video, as always!! :) I learn something new from every one of your videos. Please keep them coming. :) I just had one question. How do I know that my disc herniation is getting better? I've been doing physiotherapy for 8 months now along with some medication (as instructed by my doctor). I know a common indication of a healing injury is the reduction in pain levels. But how do I know if the reduction in pain is due to the medication or a result of my consistent physiotherapy? Are there any other indications that can tell me if my disc herniation is getting better?
- Indiresh
Thanks, Indiresh!
"How do I know that my disc herniation is getting better?"
The primary indication would be if you have less pain or not as you mentioned. And if you can do more activities that you were not able to do prior. Those are the primary indicators.
"But how do I know if the reduction in pain is due to the medication or a result of my consistent physiotherapy?"
You need to be very careful here. Pain or anti-inflammatory medication don't heal the injury or directly help with healing. The problem I find people run into and this happened to me as I was taking pain relief medication thinking I was getting better, but I was only getting worse as I was doing things I wasn't supposed to be doing. Remember pain relief medication only helps with pain relief, not injury healing per se.
" Are there any other indications that can tell me if my disc herniation is getting better?"
An MRI will show direct anatomy. But it really comes down to are you feeling better or not as I mentioned in my first answer.
@@RemiSovran Thank you so much for these detailed insights, Remi..!! Really appreciated. You’ve been of great help to me during this recovery phase with your videos and the advice in the comments section. Extremely grateful..! :)
No problem Indiresh! :)
@@indiresh4179 how are you now ?
@@warlock9445 Hello. Thanks for checking. I’m good. After 1 year of rigorous massage therapy and physiotherapy, I am happy to say that I am pain free (touch wood). I still face spells of pain when I sit/stand for too long. Apart from that, I’m doing quite well. 🙂 Thanks to Remi for all the advice and medical help. Really helped me power through the whole situation. 😊
Hello Remi! Your videos really help. I have a herniated disc L5 S1 and am experiencing sciatica pain down my leg even in my calf. I am doing pt but don’t see much change. I play baseball and will I be able to play again ? Also what are some exercises you recommend?
- Reece
Hey Reece, yes I believe with the right recovery and training program you'll be able to play baseball again. If your not getting improvements, may be an indication you need to seek out another form of expertise. Maybe a new PT? or someone that specializes in back injuries, specifically disc herniations.
I can't recommend specific exercises without an actual assessment.
Alright thank you so much! You give me hope!
@@reececarganilla1791 No problem Reece.
How are you now
How are you now?
Hi I’ve had a disc herniated for about a year. I’ve been doing parkour for two years and i can live my life normally without any pain except from some moments throughout the day but nothing serious. I’ve been doing core exercises and Lower back stretching for some time now. At start my back was doing great and then I started parkour again and it hurts again after a few training sessions. Is there any way that I can train without any pain? Parkour is what I love to do but it’s hard while having this problem. Been thinking quitting for a year and continue the exercises and hopefully I’ll be healed. Would love to see your approach to this situation
- El Po
I'll have to look into this.
That’s so true man I killed myself in the gym always sore all of this lead to my back injury
- Steve
Sorry to hear that man. Hope you're doing better today :)
Hey remi Im only 19 and have been dealing with lower back pain 18 months. I got the injury from doing low bar squat even though I’m in mechanical disadvantage(I’ve long legs and short torso). I’ve had x ray and I don’t have any spinal problem or hernia. However this pain just doesn’t go away and it’s effecting my happiness. I’ve been doing some core exercises with the physical therapy but the pain just doesn’t go away. Do you have any recommendations on how to get rid of this injury?
Hi mate push your doctor to get an MRI done asap. This will outline the problem. You can them seek the right treatment or check out youtube for advise
varuninnz I requested it but my doctor declined. He said that lower back pain and head ache is something we don’t know the reason why we have it( I saw the whole bs he was talking about). He mentioned that if I had hernia they would get mri for me. I live in Sweden and basically health care is free because they state pays our health care but they don’t want to waste money on me getting mri. The doctor said that he wanted me to continue with PT.
@@user-jt8yv9co5m that's ridiculous. Sue the stupid doc
- Street
I'd suggest finding a very good PT or clinician that can give you a proper diagnosis and treatment. X-ray won't show much... but medical imaging should be the last thing looked at. To put things in perspective, Dr. McGill's assessment are about 3 hours long..
How long did it take you to recover from the disc bulge/herniation? Im now 9 months deep and the pain could dissapear for a week and then comes back full force the week after especially in the glute and hamstring. I hardly get much pain in the actual bag its majority wise in my glutes and legs. Can you relate to that?
- Tom
It took about 1.5-2 years. But do keep in mind that mechanical back pain may never really go away. If you do the wrong "things", such as engage in position or movements that provoke pain, it will easily return. There is a reason I don't do exercises like sit-ups.
@@RemiSovran Was your daily routine similair to mine? Wake up,Pain in legs and glutes,do small exercises such as back extensions and glute bridges all bodyweight,stretch,Painkillers repeat? Bent over yesterday to pick something up and now have sharp pains in a different area of my back and all seizing up...its like the back problems will never end!😐
- Tom
Yes and no. Exercises and stretching was different. But kept to a small amount
How are you feeling right now?
@@sahilkumarsahu diagnosed with Ankolysing Spondylitis aswell as disc issue,same as I was pretty much as well as a whole lot of other medical issues.
My life is forever changed. Life is pain.
Stop high impact workout/activity is great idea..
- Hendra
Depends on the person and there goals. But yes, a good starting place.
Dear Brother , Can I do Tricep Pushdown if I have a Disc Bulge ? I mean does it put pressure on spine ?
Triceps pushdown are probably okay for most. As a general rule, make sure you technique is pristine and avoid anything that causes pain.
@@RemiSovran Thank You Sir 🙏
Currently have 2 disc herniations and one bulge all in Lumbar. I rarely back squat but when I do try it does not cause me pain. Can I do back squat even though it does not cause me pain ? Also if you cannot do sit-ups….which core exercises do you recommend?
- Ross
If it doesn't cause pain, probably fine. You're better off with exercises like planks, side planks, deadbug, paloff press, etc.
Did you had a Siegers or did you just correct your habits and techniques?
Sit-ups pose a far less risk as apposed to a deadlift.. I have a very high set hip at 6’6.. did sit ups and crunches for years and never had a back problem. 2 months of deadlifts ruined my pelvis, my form was good too just had too high of a hip.
It depends.. But ya a heavy deadlift is always a risk
@@RemiSovran I don’t see why there’s any stigma that people should still do them, and why the McGill and other hygiene methods aren’t promoted in fitness classes and text books.. people really have to go through one of the worst injuries ever to learn these things.. anyways nice video man.
@@greg9069Thanks, man! Appreciate it :)
Hello Remi
I lifted a heavy podiatry patient chair trying to keep good form, and as I lifted it I had severe pain in my lumbar spine it was too heavy. Right after the lift I straightened up and was expecting pain but it didn’t come, I could bend and walk ok. The next day I woke up and my lumbar spine and coccyx felt sore and I have slight tingling ( tickle)that will last for 5 mins but goes away, and it feels a bit stiff.
I’ve had only those symptoms 5 days later. Would you say that these are mild symptoms ?
Thank you for reading.
Chris
Hey Chris,
Not really my place to see if there mild or not. But on the sever end - symptoms would be more along the lines of loss of bladder, need for medication, difficulty moving a limb, etc. Hope this helps :)
Hii chris . Today the exact same thing happened to me
I was pulling a bed trying to keep a good form to pick my phone which got underneath ..it was way too heavy for my weight .and it was midnight so not warmed up at all ...i didnt feel pain in my back at the moment but the next day the same happened as ur case... So wanted to know what was it??? And were u okay after that ??
Hi Remi, im 43 years old, normal weight, i have herniated disc till 20 years old, i have scoliosis and lordosis. Please can you tell me some exercises? I work in the office less 8 hours per day
- Sonila
I can't recommend with a specific assessment.
Can you tell us which discs you herniated
If you still play basketball or hockey
Did you do surgery If not how much pishtrapy did you do
Do you have sciatic pain?
L5-S1 Disc protrusion
Yes I can play sports and lift heavy weights.
No surgery.
And yes I have have sciatica.
@@RemiSovran does it go away completely or it is on and offfff
Remi are u able to sit for atleast 2 hours continously after ur disc herniation without any sought of irritation in your lower back.
For how many hours u do sitting in a day.
Thnx in advance for ur reply.
- Piyush
Yes I can :) And it depends. Some days are little, some days are much more.
How are you now
@@goukhongsai3796 their is still some pain in back, still the quality of back is not up to the mark, but yes it is better than before.
Hi remi.. I hadrecently read low back disorders by stuart macgill. In that book ,it is said that dynamic sitting is good, here is my doubt. In that images in the book,that lady is sitting in positions like flexing the spine and keeping legs on the table in front of her which will felx the spine. So.. Doesn't it increase pressure on discs?and please make a vedio on dynamic sitting.
- Neel
Can you refer to the page?
As for dynamic sitting, it depends on the person. There is no best sitting posture. The best sitting posture is the one that allows you to sit pain-free. Yes, leaning forward would place more press onto the spinal discs and that would be considered poor sitting posture.
@@RemiSovran yeah remi.
Book-low back disorders
Page no 148,
fig 8.24-b, c;
In this lady is sitting in flexed position .i dont understand how that will help .please clear my doubt?
- Neel
Are you sure it's the right book? That is not on page 148 of low back disorders?
@@RemiSovran remi.. I have read second edition of low back disorders.
Chapter 8-reducing the risk of low back injury.I think the book which u
Have studied is updated version.. That's why I think u r not able to find it in the page i said. So please try to find dynamic sitting and clear my doubt?
How are you doing now? What treatment did you do bro? I have two disc herniation in lumbar and one buldged I’m about to start spinal decompression tho it is costly. I’m scared I’ll never be able to snowboard or play basketball again and even tho every one is saying I’ll be able to i almost don’t want to if it means I’ll have a high chance of slipping disc out again. Like I feel even after it’s fixed it will be super sensitive forever and prone to injury
- Brandon
Great man! Just followed a proper conservative approach and got better. Eventually was able to return to heavy deadlifting, hockey and basketball. Took some time but got there :)
@@RemiSovran do you still have to do stretches everyday to stop pain from returning? I got batter and pain was about 1%, then I went out wearing high heels and feel like it pushed me back a bit
@@RemiSovran are ur after mri results show it still bulging at all or slipped out near nerve
Hey remi, I've commented in your previous messages that I do have a bulge and it's already a year and 4 months. Pain is less. However there is still pain in the growing and buttocks. Comes and then one day it goes away. Then it comes but less and then it goes at lumbar. Obviously is less. I could flex but a
There's still pain while I do that. When I rode my motorcycle for an hour next day felt pain in my lumbar but the growing pain is no longer so much painful. I believe it's the vibration of the motorcycle. So I just want to now if this means it's healing or what could it be.? I stopped sports and gym. Since my back was hurting 3 months ago.
Riding in a sitting position is a sure way to irritate your lower back by causing the bulge to bulge out more (hopefully not onto the sciatic nerve which will give you the usual symptoms down the back of the leg and into the foot). Considering the long term symptoms you're sadly subjected to, I'm interested what you've been doing since you discovered the bulge? As someone who suffered a herniated disc I'm always willing to helping those suffering. Best wishes. S.
Sebastian Croft thanks for your help Sebastian. Basically I've had this for a year. In that time I was doing gym, soccer, cycling and raquetball. But I personally believe pain came from deadlift. I'm 30. After I saw I had a bulge slowed down the gym to a point on stopping all activities . I've eaten ealthier and vitamins and lots of collagen. I've stretched but saw no results and then I got desperate because pain was still there. Basically I just started to walk more . Pain subsides after sitting but at first it hurts back and the groin. Now I'm able to stand and bend my back to touch my feet. Not much pain. It's just this pain that comes to the groing. Doctors said it could be something in the femur joint but in sure it's te bulge itself flaring in different zones. I've slept facing upwards nonpain at night . Been riding my bike but now I'll try to just not ride so much been doing from time to time planks and basically it hurts the most while sitting . Walking feels less.. not sure if it's healing now. I want to get back at sports though
Focal Point Images thanks a lot my friend. The bulging flares in the lumbar region and I believe the going and butt pain has to do with the bulge. I'm having another MRI in march. It's been a year after having one in 2019 I'll see what they say but I'd like to know how much longer would it take. In the previous message i explained what I've done. Mostly standing since I'm a teacher and stoped all sports. Tried jogging and it's all good. Tried kicking a soccer ball. All good it's just that the sensation of the psoas and right butt and back at all times gives me the chills that I'm not recovering although pain is much less from a year ago. Any recommended exercises? Should I hit back to the gym? According to a quantum doctor he said I have no herniation just an unaligned back and pelvis.. but I do have a bulge l5-s1
- English
If you have less pain, then that's a good sign.
But if your'e still struggling, I'd suggest finding and working with someone that specializes and is good with low back pain. Perhaps a physical therapist or good trainer.
I have recently herniated disc and it's been 10 days. I took rest for 2 days and now i am back to riding motorcycles. Kindly guide me if i should just take rest or get moving. I am getting admission in college next month however i have the option to study at home. Should i go to college and have fun? Or should i stay at home and just rest.
Does it heal over time with no permanent problems?
- Sigma
Depends on if you have symptoms. If you have symptoms, your going to want to avoid activities that triggers symptoms as that's only going to make things worse and delay the recovery process.
My family literally makes me carry weights even though I'm suffering from disc bulge.... They don't think it's any serious matter
Sorry to hear that. Hope everything improves soon for you. I can only imagine what your going through.
Hi Remi, i think I have a l5 S1 hernia. What stretches/exercises should I train?
Avoid training at all. Walking is your best friend. So 1km walks 3 times a day. How long have you had this injury. It's important to know if you're still in the acute or chronic phase.
You can try a doing Mckenzie exercise for a weeks. However if it flares your back. Stop right away.
If the Mckenzie work, you may progress into doing flextion exercises after a weeks
Also do you have nerve impingement? Ie sciatic pain/numbness/weakness, that is pain radiating across your legs ie
Personally from my experience:- Ice (at least 3/4 times a day)- Water- Collagen rich diet (Fruits and Veggies, Vitamin C etc.) with supplements (vitamin D, Glucosamine sulphate, Golden Milk, Cod liver oil etc.)- Lie on your front if walking causes so much pain (but it's good to get up every so often and walk around). Doing so will encourage the nucleus to be re-absorbed through gravity and start the process of the disc healing.- For now, no exercises or training until you have no sciatic symptoms (which I presume you may be experiencing) whatsoever. The best thing to do for now is try and de-compress (via a pull up bar if you have one or something similar) and, pending on whether or not you feel it works, the Mckenzie approach. I feel stretching (especially something like an irritated piriformis which lower back injuries almost always go hand in hand with) with a herniated disc is like stretching a rattlesnake. You're only gonna irritate it more. Right now your whole lower region is on red alert. Let it calm down first before attempting any sort of stretching. Once you do research stretching the following: QL, psoas, quads, lats, glute medius/max/min etc.- Check your posture (you may notice that you have an anterior pelvic tilt or uneven hips which causes strain on the low back)- A good rehabilitation exercise (if you feel ready) are farmer walks and suitcase carries. But only once the sciatic symptoms have gone. Loaded carries work the erector spinae and most of your stability/core muscles (whose weakness may be the reason for your herniated disc).All the best!S.
Thanks for the info guys, really appreciate it. I be been herniated for 2 years and a half, I'm back to training now. I feel stronger than ever but lacking on flexibility.
- Pedro
Can't give specifics unfortunately without actually assessing you. I'd suggest working with a good therapist or trainer :)
Thank you man
No problem!
Going back to lifting heavy as fuck is my goal
Hope you can get there again Noor! :)
What's up? What type of exercise do you do before playing sports?
- Nazmul
Depends. I wouldn't say anything specific these days...
Can you speak to the value of rest, especially for the fitness and movement oriented people out there who don't know how to take a day off. Not listening to your body rather than ignoring any back pain, take a day off or more if sore.
- TheDirt
For sure. One thing I do currently is always plan my intense workouts on weekends. During the week, my body takes a bit of a beating from all the standing and moving around all day with clients. And I can't lift the same when my body is a bit beaten. During, weekends the body has a larger threshold to train as I'm not working the same hours and can tolerate more. This is one strategy I try to recommend to people from a training aspect (with intense workouts). The goal should be to plan intense workouts were your not using your back as much during daily or work-related tasks.
And if you're body isn't feeling best before a workout, it's best to either reduce the intensity/volume or take the day off. It'll save your spine in the long run :)
@@RemiSovran Thanks for taking the time to reply. I have another question or two. How is your confidence level regarding return to intense exercise and activity? Did you return to playing hockey? If so how has that changed, do you still feel strong and resilient? I have at least 20 yrs on you and put my faith in the body's ability to heal but it is good to get inspiration and positive feedback. thanks again.
@@TheDirthound TheDirt No problem! Very confident, but it took a long time to get there. Slowly worked up to intense exercise and took a solid year after making a pain-free recovery. And yes, was planning 2x/wk before the pandemic. I feel stronger than before my injury :)
@@RemiSovran Thanks. I'm glad you're on the mends. Take care.
@@TheDirthound No problem!
Hai brother I don't have slipped disc but I have mild discs are touching the nerves can I become like before please reply me
- Sathya
With the right treatment program, it's possible to live a pain-free life, just need to understand how to manage it.
Remy please tell me how to bend to tay my shoes without hearting my backk
- Double
Laying on your back and trying to tie your shoes while bringing you knee close to chest may be one spine-sparing method.
@@RemiSovran thank you maan ❤❤❤
Great video Remi. Question
1. Can you kick a soccer ball full strength. Would it hurt your back, would you experience flaring?
2. Can you do burpees in an HIIT session for 45 seconds with 15 seconds rest followed by kettlebell Deadlifts for 45 seconds with 15 seconds breaks, 3 times
- Varun
1. Yes
2. Sure??? But I would never program such training. This is the type of training that creates disc injuries.......
@@RemiSovran thanks for your response Remi
Remi, please tell me if I can do pushups while having a disc herniation..
L4-l5, l5-s1
- Docs
Push-ups tend to be spine-friendly, but it's context specific. I wouldn't do them if they cause pain, and perhaps consult with an educated personal trainer :)
Thank you Remi
Can I continue training with a herniated disc?
- Felipe
As long you don't trigger or have symptoms, should be fine. Just be cautious with some of the exercise you're doing.
Thanks friend, I don’t want to stop training.
Are you Canadian.?
Yes :)
What up
What's up Brayan?
I’m honestly losing hope.
How can I help Carl??