I totally feel and understand the depression. Last March, I got a bulged disc, herniated disc that was debilitating. The pain in my leg was so intense that I could hardly walk or put any weight on it. Moving around, getting up, sitting, laying down, any of these positions hurt. I was depressed, still am a little, because I could not do any mushing to end the winter season. Then when spring came, I could not do any canicross with my dogs, hardly could even walk still, and driving was horrible so I felt stuck in my house. Luckily, biking wasnt too painful, so I could go on my bike with my dogs. Though, I had to be careful to avoid fast movement. I felt as though I was failing my dogs as I had to have my boyfriend or others walk and exercise them. Until I finally could buy a kart, I sit in and they pull. They are sled dogs so this is what makes them happy. Anyway, It has been 7 months now, and I can walk again, some days it hurts, other days I am ok. But, I gained a lot of weight from feeling depressed and not being able to move. So now, I feel depressed because I have to work harder to lose what I gained. I am back at the gym, mostly just walking on the treadmill, as the roads near me are all hills, and cycling as to burn a bit of calories and rebuild endurance. Slowly will add a full routine, but will start one or two at a time since my body is out of whack now. Also, still trying to avoid pain... Anyway, no one is going to read this, I guess it just feels good to share.
Hey Serena Thanks for your story. Dealing with discogenic back pain is never fun. And I can only imagine what your journey has been like. Glad to hear your back at the gym though and getting back into a routine. That's very encouraging :)
Hey Serena I am reading your story here and can relate to it. I am feeling so depressed because of the pain in my leg and I cannot walk or do what I like. Hoping to do everything that I used to do soon. Hope you are doing better.❤🙏
@@NansGlobalKitchen Just saw your comment. Sorry for my english i'm from France. I just wanted to say that i think it is normal to feel depressed. Keep in mind that everybody that just went trough that kind of situation felt the way you feel right now. I am 23 and have a herniated disc since almost 2 years. I also suffered from depression during month after my injury cause nothing was really improving. It was a really hard time for me. Eventually, after month, it began to improve. Now i still have some pain et i am still not doing almost any sport, but i'm walking a lot, swimming and surfing - during summer - (And stretching obviously)! My back is getting better. Slowly, but it's getting better. If i have one advice to give i would say : move ! Just move. Try to move the most you can during the day. Everytime my back was painful, again, was when i stopped moving and just became lazy, staying on the sofa or stuff like this. Today i'm really more optimistic. I discovered a lot of people are going through or went through what i'm going through right now. I'm just doing my job to eliminate definitely the pain and get back to sport. Stay positive, you'll get better like everyone does. Btw, the nervous system and the state of mind play a lot on the pain and on your improvement. So stay positive. Back pain is always multi-factorial. They are not just due to physical injury. Keep in mind that there are almost as many disc pathologies in people who do not have back pain as in people who do! Many people have herniated discs and have no pain!
@@NansGlobalKitchen Oh and i forgot : Today I don't have any real pain anymore. I SOMETIMES have pain. But it's more of a discomfort. And I have pain from time to time, especially when I wake up. But I don't have any real pain at all like at the beginning. This is why I am able to surf (or run from time to time)!
- Ossama Ya, it's not an easy thing to deal with Sciatica. By far one of the most painful things I've ever experienced physically. The only thing worse was the muscle spasms in the early stages which were killer. Not a fun thing.
Having a back injury robs you of your passions and dreams. I used to lift weights and box 🥊, but since my injury I haven’t been able to box at my full potential, eventually I just stopped because my injury would relapse. It’s very depressing because it gets in the way of work, and you need to work to eat,pay bills,rent etc. I really hope this gets better, as I have been suffering for about 10 years.
- Seeker Sorry to hear that food and I can only imagine what you're currently going through. Going through a back injury is never easy. Hope things improve for you soon Seeker :)
Your channel is very helpful! I can completely relate with not being able to do weightlifting, sports and even ordinary things. I have a minor l5 s1 disc bulge and I have been experiencing sciatic pain for 18 months. Even after undergoing facet joint injection 6 months ago. Your recovery is amazing, reassuring and gives me so much hope! Peace and good health.
- RubzThanks Rubz, I'm glad my channel could of help to you! And yes not being able to do a lot of the things you enjoy (e..g, sports, weightlifting) and just have them be taken away from you due to injury is not an easy thing! It really can be frustrating and even depressing at times. I hope you can make a recovery soon brother, and I wish you nothing, but the best towards you're continued recovery! If you ever have any questions or anything, feel free to each out brother :)
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises. now I'm squatting 235. don't stop. keep on going.
Hey Kosta, if you have anymore advice, I'd love to hear it. Going to the gym right now to do my first day of hangs and hanging knee raises. How did you progress, and how are you feeling today?
just in my last semester at Uwindsor (Engineering) and sustained a lower compressed disc from sitting for 12-14 hours a day. been suffering now for 2 years and am just starting to heal. very motivational story you have, thanks. blessings
- gvukster Sorry to hear that gvukster. Never an easy thing dealing with a disc injury causing pain and hope you can make a recovery soon. Glad my story could be of motivation and if you ever have any questions, feel free to message me. Maybe I'll run into you around the U before semesters end :)
I threw out my back with 5 plates and head a huge pop . I’m getting my MRI today . I’ll update soon Update : ive herniated 2 discs L4-L5-S1 . There also seems to be 3 other spots in my lower thoracic spine which show herniations along with a couple more in my upper thoracic spine which might explain the loss of lordosis ( ive got a very straight upper back ) . I’m out of action for the next 4 months and doc asked me to start my physio soon . Hope I’ll recover and reach a 6 plate deadlift ..
So happy for you brother. The depression is definitely worse than the pain. At least for me. Even worse than that is your loved ones not understanding what you are going through. Your story truly is inspiring. I hope to recover from my S1, L5 disc bulge.
@@fernandez481 no difference man. Still in 24/7 daily pain. Nothing worked. I tried everything. I’ve accepted that I will be in pain for the rest of my life. Which hopefully isn’t much longer.
@@fernandez481 The McGill Method was just like every other rehab method, false hope with them making money off our pain and suffering. Brian Carroll is just as bad.
@@RemiSovran fyi for people reading it does seem like MOST people who get sciatica from an injured disk DO improve. It just is a very slow process and takes a long time. And some people dont heal 100 percent but most people do heal quite a bit over time especially if they fix posture and bad movement habits and do good quality PT. Im just trying to say dont just give up and fall into deep depression because in reality MOST people really do improve from this condition.
I'm a skateboarder experiencing the same injury due to a car accident and this is the most helpful and motivating information I've found on the internet so far. Thank you.
If he happy if I could just go back to work and live day to day pain free and not always worrying about my back. Sucks when you need to drive 80,000km per year and sitting causes you so much pain. Every night I go to bed and hope in the morning I’ll still be able to work. What a shit life I have had for the last 10 months. I don’t even want to go into the details anymore life at this point is not worth it. Everything has failed me, the medical system has failed me. I did everything I was advised to do and it was all worthless.
@@dsradventure2233 Some heal some don't heal and live day to day wishing we don't get worse like me I am just sad depressed I can't get engaged I keep praying to God and for the people with this pain to heal I understand their pain 🙏 everyday I pray my facet disease doesn't worsen my herniations
So happy and relieved to know about you. I had disc protusion since 2015 and since then i dropped everything related to exercises, gained weight. I loved to run back then and i never got to do that again without having a lot of pain. Last year i started physiotherapy and it helped a LOT with my back pain, which encouraged me to get back to physical exercises. I started crossfit a couple pf month ago and fell in love with it. I’ve been training regularly and my back is great, but i had a special fear with deadlift. I’m happy to know that like you i can face it and succeed! Thank you very much!
Hey brother I'm happy to hear that you're fine now..... I'm struggling with same pain from past 2 years and no releif. I love workout and now I'm really in depression I can't do gym :( can you tell me please how did you recover
The introduction of your video hit home for me because I have 2 degenerated discs that I have had for 3 years now. Lower back pain episodes would last for up to a week when sitting would be painful and my lower torso would be crooked when I stand. I have equipment at home but I'm afraid to use it because I might make it worse. I miss lifting and I may be starting to feel depressed. Thanks for sharing your story.
Remi that's amazing! I'm so very happy for you, great job on recovery and allowing your body to heal naturally. Biggest high five to staying grounded and believing in recovery. I really, really appreciate your positivity and all of the helpful information you have provided to help others who are suffering from any injury. I have been following you since my lower back injury and currently just got new PT exercises to start bending to touch my toes :-o after 4 months! It's kinda scary cuz my brian is so wired to be cautious now... Many blessings to you for being a valuable contributor to other's. Take good care...
- Victoria Thanks Victoria! I really appreciate the support and I'm really glad I could be helpful to you and many others dealing with a similar injury or issue. It's never an easy thing dealing with a serious lower back injury, let alone any serious injury, and I'm just trying to help as many people possible since I know how difficult the process can be at times. And glad to hear you got some new PT exercises and you're able to touch you're toes after 4 months! That's really encouraging and positive to hear. And yes, I know that feeling about you're brain being wired to be really cautious. I was like that in early stages when I first made my recovery, but to be honest I still feel like I am wired that way today lol. Anyways, take care as well Vitcoria, and continue to keep me posted about you're recovery. Would love to hear the day when you're fully recovered :)
Sure thing Remi... I think what's important especially with an injury that takes a long recovery such as ours is affirmations telling yourself you are healing and you will be fine with actually visualizing yourself better, stronger. I say this because when I get depressed and my anxiety builds I actually feel worse and believe it delays the healing process puts such stress on the body releasing to much adrenaline. It's very hard but I noticed a difference once I changed my mindset. 😊🤗
100% Victoria! I've always personally believed and still do believe that overcoming any injury, especially a serious like ours starts with having the right mindset in place. And like you mentioned that involves visualizing you're getting better and stronger, which I completely agree with 😊 And yes stressing out and being depressed may only create more problems, which often times happens in a lot of cases. And for sure Victoria, I hope you're friend can find some relief/help from some of my video's, if they do decide to check the channel out. All the best :)
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises. now I'm squatting 235.
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
wow my brother great motivation! I'm actually back at the gym weights and cardio but very careful with my injury I understand the way the body tells what your doing .....not fully recovered but I'm in such a better place when I first got injured
- CharlieThanks Charlie, really appreciate buddy! Glad to hear you're back in the gym and doing cardio, but being careful about it! That's always great to hear and it sounds like you're really heading into the right direction in terms of you're recovery. Keep it up buddy, and keep me posted with how things go! I wish you continued success toward you're recovery :)
- CharlieThat's really awesome to hear buddy! You've come along way brother, and I remember early on when you we're telling me about you're recovery and how it was going. Seems like a lot of progress has been made since! Would love to hear you're story by the end of it all as well :)
How long did it take you to start with weights after your injury? I'm doing seated workouts and some unilateral movements. I'm so scared of aggravating it.
@@greatgiginthesky100 completely heavy weight training get into riding bike it will take all the back pain and sciatica start slow then go extreme with resistance to build muscle in glutes and legs not stationary bike a real bike completely different work out when I tell you it works it works living proof !
After discovering a herniated disc and 6 month of total depression, I tried several methods and none helped. Somehow I decided to go to a manual therapist. I took a session where he discovered some spinal deviations. Since that session, the pain is magicly gone. I undestand how much pain you guys are in and how much depression a gerniated disc causes. Please see a manual therapist. He might be the solution! Take care guys! I wish every one of you guys here with a herniated disc.
Awesome video Remi, really informative, well made, and extremely thorough. I am a 17 year old golfer and have been suffering from a bulging disc for the last few months. The cause was a number of things, but like yourself, the last straw was on a heavy deadlift. At first, I was diagnosed with lower back muscle tightness and was given a set of stretches to aid this problem. At the time, we didn't know that it was disc related, and so the excercises (extreme lumbar flexion) actually made my condition worse, causing the disc to protrude. After 2 months of doing the excercises and realising that it wasn't helping me, I did my own research and realised lumbar flexion was the worst thing I could've done for myself. From that point on I have stayed away from lumbar flexion stretches and excercises such as weighted squats, and instead focused on lumbar extension excercises and stretches.. It has certainly had a huge positive impact, and my back is certainly recovering, although I still can't bend over/round my back without any pain, and do not feel I can perform any lumbar flexion excercises. I was wondering if you had any advice for me as to where I should go from this point so that at some point in the future I can begin lumbar flexion and weighted squats? Thanks so much!
- Babar Thanks, Babar glad you enjoyed the video! As per your question regarding starting lumbar flexion and weighted squats... it really comes down to your tolerance level and capacity to do those activities. At this point in time it doesn't sound like you would be ready for those activities, but as you continue to progress and build a better foundation for your body you should be able to get back to that point as long as you are careful. When is that point? I'm not sure and that's going to depend on how you improve. I would suggest though not to rush things to be sure to take things very careful moving forward :)
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
I had a severe spine injury (a massive herniated disc, the disc was ruptured and flat) after months of struggles (lots of pain and life changing issues) I met a former professional rugby player who became a top physiotherapist as he ended his rugby career. He taught me how to strengthen my back and abs. I could not bend at all when I first met him, Now I am super strong and also do dead lifts (although only 10 12 kg). Overall I am fit and aged 41 have a 6 pack. Most people dream of it. The moral? Strength training can save you if you know how to train.
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
Hey Remi, it’s been a while Just want your opinion on something. So I’ve had my herniated disc since late 2017 and pretty much didn’t suffer from Sciatica since like 2020. I was able to get back to bodybuilding. But 2 months ago I tried to get back to soccer as a goalkeeper, it was fine, a bit of discomfort in the lower back but fine. But last week I tried to play as an attack which requires a lot of running and sudden movements. And since the day after that match I’ve been having some sciatic discomfort in my leg, it’s been 7 days as of today which I pretty much didn’t have for years now. So what do u think ? Could it be a reherniation or just a flare up ? And since after all these years I’m still not ready to play soccer safely yet, maybe I should consider surgery. Just want your opinion
Iam 25 yrs old I have this disc bugle problem for the past two months yes this kills all my confidence in my future plan. This gives me a boost up bro thank you. I hope I would update my success story in your comment section soon.
@@fernandez481 still in pain occasionally but my job demands more physical work yes I can do more than what I was before but now suffering more due to neck pain back pain I don't know whether neck and back pain are interlinked with each other feels like my whole life is wasted while getting neck pain
This is really cool mate, I had a minor fracture in 2013 which has since healed and two herniated discs. My journey is still continuing however I am on the mend. I couldn't agree more about bending forward. Don't do it people!
Hello Romi,I’m 10 months into my disc herniation.From not being able to walk,I can now walk for 30 minutes and even more easily.But I tried to work out one day in the gym using machines but next day I started experiencing tingling in the calf which was settled in a day or two.I think I’m still not ready.I have some questions for you- 1)I got an MRI done so it now showed I have stenosis as well now.Should I be doing flexion exercises now or extension ones.I find sitting painless.I can easily sit for 4-5 hours at a stretch but can’t walk for that much time.What should be my approach now since this is a chronic injury now.Yet my SLR test is still positive somehow I really don’t know why(around 30 degrees) 2)Should I be doing McGill’s Big 3? 3)And lastly,how much time did it take you after the injury to return back to the gym in total?It’s been 10 months for me so I wanted to take some inspiration from you so that I can practice patience. Waiting for your response!Thanks in advance man♥️
I'm in the same shoes. It's been 7 month now. I was lying on my stomach for 3 month because I was not able to stand or sit at all due to the sciatica pain. Now I can walk and sit for about 45 minutes, then I will start to feel the numbness, tingling in my left leg sometimes even in my toes. I have similar questions. What kind of excercise can help me to recover further? I'm not expecting to do some heavy liftings but rather I just hope that I can walk longer and sit longer without recurrence. I'm so grateful to find out Remi's videos with similar experience. Hopefully I can recover like you. Thank you.
- Siddhant 1) I can't give specific on this without doing an in-depth assessment. As a general rule, avoid what causes symptoms. 2) Maybe? I'll revert to my first response. 3) Bit of a difficult question to answer as it's not a black and white response. One can go to the gym and do some walking and core exercises versus actually weight training. Just depends on what you're trying to do in the gym.
going through this deadly pain once again and this time it's not just a bulge it is extruded from the L4 To L5 and S1. the left foot pain is awful and severely numb. going to start physio therapy soon. being stuck in bed and indoors is hella demotivating, but I believe I will be able to come back stronger!!
I’ve had lower back pain/sciatica (DDD) for over 4 years due to deadlifting. I wasn’t lifting heavy at all, could this injury be due to the fact that I have a pre-existing condition? I’ve already had a surgery and still have pain.
- Joe You don't have to lift heavy to develop a disc injury. And I can't say if you have pre-existing conditions or not. Something I'd discuss with your physician about.
Wow, you did your homework!!! I'm 40 yo female who just did pilates and in pain for three months now.. All the doctors kept saying different/wrong things which lead to this stage.. Your chanell is very helpful. Keep it up and good luck in the future.
- Stavas Thanks Stavas, glad you enjoy the channel and find it very helpful! That's always nice to hear :) And yes, I did do homework over the years I'm still currently doing my homework. Much to learn out there and always looking further improve :)
Stavas Priga No problem Stavas! Ya keep in mind, I was in a similar position as you (mind you nowhere near as long), but it took me about 6-7 months until I started doing my homework and learning about spinal disc injuries :)
Yes, I hear you. It's not an easy thing to be going through and it can really be frustrating at times, especially when you're not able to or are limited to performing activities that you enjoy like pilates or weightlifting. I hope you can make a recovery soon Stavas, and if you ever have any questions, feel free to reach out anytime :)
Remi appreciate the story it really resonates with me especially your lifestyle (gym and puck) and same injury.. staying positive and being smart about it where I haven’t in the past.. hard headed hockey players eh.. how long til you could play puck comfortably again? Guessing 2 year mark or so?
It feels so good to watch the full vidio. Kinda going on d same mode its been 7 months and i m feeling better every day. Watching your vidios and talking with u is the greatest help in my recovery... I know the pain bec i had to take 2 medicine pain killers for giving exams and still the pain never goes away.. Well i am feeling awesome and no pain at all ya i do feel some movements okward but its not pain. Doing exercise since 5 days and feeling good that i can do thoes and will be in touch wth u alws.. I am also happy that i improved a lot and completed my master degree and still life goes on.. Sitting more and feeling good by doing some stuffts and watching your vidios gives too much help. U must need to write a book remi and open a gym. I think u will be the best couch :) U r d best inspiration and i hope i can go back to gym and will be back as stronger dn before.. Thanks a lot remi.. Carry on with this chennal will get more subscribers and wl try to aware more people.. :)
- Darshak Thanks brother! You've come along Darshak, and it's really awesome and encouraging to ear that you're, especially since you're feeling pretty much no pain at all and just movements may be a bit awkward. Keep it up buddy, and happy to hear you completed you're masters degree as well :) As for writing a book, yes, I've kind of started too, but it's going to be a bit of a work in process, but I'll have one out one day! I appreciate the support and kind words buddy! Keep in touch and all the best Darshak :)
This video was very motivational to me!! Thankyou a lot. And I apologise for my big comment of my story lol. I just want to share with some people who can understand me. I used to lift weights since 15 years old in order to gain some weight. I was very skinny. I am 23 now and got injured on July 05. It was herniated disc which led to low back pain and weakened my right leg according to my doctor BUT didnt do an MRi . I was 3 months only allowed to swim, not even walking. I was taking some pills that my doctor gave me for inflamation, cortizone and many more which I don't remember now. Anyway after 3 months I got really good with no pain! On October I started working out after my doctor advice and do always before AND after my workout some exercises to help me be stronger with no weight... I had no pain and decided today (by myself ) 🙄 that it is okay to lift some weight. I was so happy lifting again that I misbehaved... I used to lift 160kg leg press, 80 kg hip thrust and 100 squats. So yes today I lift like 30kg squats, 40kg leg press. Now I feel pain again... I called my physiotherapist and he said that I shouldn't lift weights even light and he said that probably I have sciatica. He told me not to workout at all until I go to my appointment with the best Neurosurgeon in my country. So now yes I am back to 0 again feeling anxious and depressed waiting for my appointment to do an MRI. after watching your video I feel much better but I am still worried about my health and numbness of my right leg.
- Dengel No problem Dengel! Glad it was motivational. Thanks for sharing your story. It's not easy, and I hope things get better soon. Doesn't sound like your far off recovery, and perhaps just tweaking a few things with your training program and you may be fine :)
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises.
Great Video. I have a disc bulge at L4-L5 . My chiropractor says I m improving I had no pain from the start. But I feel a bit depressed as I haven't been in the gym for the last 3 months. It was good to see your motivation to get healthy again.
- Sheharyar Thanks buddy! Ya, it's never an easy thing being out of the gym for an extended period of time and I know that feeling. Glad to you're improving though buddy and I hope you can get to the point we're you want to be at soon :)
@@aows29 i m feeling great now and can do daily routine stuff easily. However, i didn't go for another mri since the last one i think its healed as i have no mobility issues.
i am suffering from lower back pain for more than 2 years and my case is same as yours, sliped my disc during 3rd year of my degree in the gym and now i am able to lift light weights but i can still feel the sharpness and liitle amount of pain around the disc and its not fadding away any tips from your side.
- Ravi The key is to try and avoid pain-triggers as much as possible, while building a training capacity through spine stabilization exercises. The more you can do both of these, the easier exercise will become. :)
I am in my 6th month after getting 2 discs slightly herniated, I think your case was worse but thanks for the motivation. I have put 7kg of fat because I stopped training at all, but last month I started to swim and that has helped me and my pain. I want to participate in my school 's alumni soccer tournament next year, I might also document the proccess. Cheers
I am surprised that this person is still replying the comments and I hope that he replies me too im suffering from slip disc I herniated disc my dr told me to use belt but it worsen my leg pain so should i use or not??
About 5 months ago I was diagnosed with a lumbar herniated disc even though I'm only 14. I'd play basketball almost every day, went through physical therapy, but I still struggle working out without having serious pain. I'm trying to build muscle but it's very hard since I'm scared to lift weights. Do think I could start weight lifting slowly or are there any other ways of building muscle mass without further injuring my back?
- Fusion Sorry to hear that man. That's a very young age to have such serious pain. As for starting weight training, I think under the supervision of an experienced trainer/coach educated in back injuries, it's possible.
Hi Remi sorvan bro, You are not getting any pain if you are doing weight lifting and running? How many months it took to recover from sciatica pain and exercises are enough to get complete recover?
Hi bro , I am also suffering from same problem( just 19 age old). Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate
- Moh Although similar - I don't know much about cervical disc herniations. "Can I go to gym again ?" Perhaps. But I would suggest working with a trainer or coach who knows about disc herniations and can educate/show you about what exercises to do and avoid. Simply doing the wrong exercise can make things significantly worse. "Will disc bulge heal completely?" Probably not. But if you avoid your pain-triggers, improve posture, and exercise without making your injury worse - you may be okay.
Hello sir I am from India I had a disc bulge and protrusion at l4l5 and L5 and S1 there is no pain my back and no pain in my leg only pain in my buttock what to do and can I do gym again plzz sir help me
Fantastic story, I could really relate - especially about the part where docs where giving conflicting diagnoses of source of problem. I realize I own my recovery and its ultimately up to me. So, like you I have set up my own routine of stretches and exercises that seem to be moving me in a good direction. Best of luck with finishing your degree. And I hope you do open your own gym, you would be great I'm sure. Thanks for another motivating video!
- JohnThanks John, really appreciate it and yes, it's been the quite the story so far! As for the doctor's giving conflicting diagnoses, yes it really can create more problems then would want, because it's specifically going to influence's one's treatment. For instance, one may get a treatment for the wrong injury, because the doctor thought otherwise, which in the end is only go to hurt the patient with injury more. Now, I get that misdiagnoses are going to happen from time to time, but man it is real serious when you're dealing with one's body or life and I believe that their should be more responsibility held for those giving misdiagnosis. I mean the doctor/specialist that diagnosed me with a muscular injury was completely uneducated about my situation and reading MRI"s, and I'm sure he's continued to misdiagnose other people as well, which would be very unfortunate... Anyways, I do agree though that's it really is up to ourselves to really get the proper recovery and treatment that we need. Glad to hear though John that you've taken that initiative to develop you're own routine and that it's seems to be moving you in the right direction! That's always encouraging to hear and a positive step in the right direction :). Lastly, thanks, as it's always been my goal to open my own gym one day, so I believe I will do it if I keep my mindset to it. Take care buddy :)
Just back from a 9 mile run, no pain! I'm so thankful for your motivation in helping me stick with it. It is so great to finally see tangible progress. I admire your passion on injury management and fitness in general. Go with what you love to do, success will follow! All the best, my friend!!
- JohnThat's is amazing to hear man! I remember when you we're previously having difficulties running and you we're really working on planning to get back to it! You've come along way as well brother and I'm glad to hear you were able to run 9 miles without pain. That is some solid progress buddy! Keep it up and keep me posted with you're journey! All the best as well John :)
Watch your videos. Struggled since 19 I’m 22 and my back flared up again like it did in the beginning I feel like I’m out of options. Sucks literally the most frustrating thing! Your videos are inspiring 💪l
Remi Sovran I do! Like you had I have l4-l5. l5-S1 injuries... from construction to deadlifting way to heavy without proper form. I destroyed myself and now I’m paying for it! Physical therapy does not help. I do half my time at home laying on my stomach and found out you do the same thing. Extension is the only thing that helps. Trunk flexion kills. I can barely straighten my left leg without a shooting pain. I will pay for a morning routine or something. Anything is worth a try. Funny I’m going for my DPT soon admission is next semester and PT does not even help me. My previous doctor gave me a sheet I could google also. So let me know!
- Brad For sure. I offer a coaching service for people with back issues: www.remisovran.com/coaching Feel free to reach out. And if you think this something that may help, we can discuss and perhaps set something up :)
Did you try inversion table? I was like you and lying on my stomach for 3 month. PT couldn't help me at all but he suggested me to use inversion table. After using it for couple of weeks, I started to be able to stand up for couple of minutes initially and gradually longer.
- Chris Sorry to hear about that. They key is to avoid pain-triggers and stick to pain-free movement/exercises. For example, think of switching to a TRX row instead of a barbell row.
@@RemiSovran Hello After 7 months. I did excactly that I can excersice. Thanks for the Insparation. But I still cannot Stand. What to do about the pain when standing
Hey man I’ve got L4-L5 disc bulge and pain is mainly in buttocks.I want to get back to the gym asap.I’m visiting chiropractor and he has suggested FootBalance in-sole.Can you please tell me how and when should I get back to the gym?Also what exercises will I not be able to do for life now?Thanks!
- Siddhant You're going to want to avoid anything that mimics the injury mechanism of a disc bulge. A perfect example would be sit-ups. This is an exercise I'd suggest strongly avoiding. Also, making sure your technique is pristine on squats and deadlifts will imperative. I would suggest looking at my 30 day instgram series on low back pain. I think you'll find it very helpful. instagram.com/remisovran/
Hey Remi! I am currently in a similar situation. I am wondering why you never considered surgery? I'm not sure if I can handle another year of this pain....
- Kai Surgery is not a guarantee. Many things can wrong with surgery (e.g., doesn't fix the actual problem, creates a new program, infection, permanent scarring) and there is a long recovery afterwards. The vast majority of people can get better without surgery, but they need to have the right guidance with their recovery. I was told by physical therapists I needed surgery after 6 months of rehab. Clearly, I didn't need surgery and it was a failure of the therapists to provide a proper recovery program as I got better through a conservative approach on my own.
I got herniated disc and sciatica 3 months back.... Now the pain is almost gone but i still do feel some numbness..... Can you give some signs that I can look up to and can know that my sciatica is healed???? Plzz do reply!!
- Ravi If the pain is gone or dwindling down than that's your first indication it's healing or healed. And if you don't have any shooting pain down the leg, that's another indication. Sounds like your doing the right things right now Ravi :)
Hey , I'm suffering from disk bulge in L4\L5 and L5\S1 and sciatica. The doctor also said I can never do gym is that true? if i do gym the bulge will come again even after healing?. Plz tell if I can ever do gym again in my life and if yes, why and how?
- Abdullah Hey Abdullah, actually addressed this questions in a recent video: Is It Okay to Go to the Gym with Lower Back Pain? ruclips.net/video/RH8FC0Bmrgc/видео.html
Hello remi . I was hoping you could answer my question as all the doctors and chiropractors have been of no use . I'm having broad based paracentral/ foraminal disc protrusion (5mm ) for 2 years now in l4 l5 . There's no or minimal pain if I bend forward , but backward bending causes pain . Thus its painful doing mkenzee exercise . What exercises do you recommend I do apart for core strengthening which I'm doing . Any help is appreciated
Man, that kind of pain comes probably from facet joints. Read prof. Stuart McGill books "Back Mechanics" and "Low Back Disorders". It's not a miracle cure but it will help you to understand A LOT of stuff about your biomechanics and get on the way to full health. I overcame a l5s1 disk herniation and facets degeneration with oxygen-ozone theraphy AND McGill rehab program. I'm reading his 3rd book "Back fitness and performance" to get fit like i've never been in my life. Peace and be positive!
- Ammol +1 to what Andrea said. It seems you have additional issues or problems going on that are causing you're pain. What I would describe you're situation as is "extension based back pain", which may be a result of facet joint issues or spondylolisthesis (vertebral slippage), etc.,. Hard to specifically say, but this is a situation we're the Mckenzie exercise is not a good idea to be performing if it's causing you pain. Essentially the Mckenzie stretch in a sense can almost be seen as a provocative test for lower back pain. As far as exercises to do, it's really hard too say, since everyone is going to require a different exercise or workout program and I'm not personally evaluating so I can't really give any specific suggestions. However, I made this video recently about how to develop and exercise program for a lower back injury, which may help point you in the right direction: How to Develop an Exercise Program for a Lower Back Injury ruclips.net/video/XeMXhbsmpOE/видео.html Hope this helps :)
Remi Sovran thank you for such a detailed reply . I took the opinion of about dozen doctors and therapist and apart from this only other abnormality was sacralization of l5 . I desperately want to get back to weightlifting so I'm strengthening my core rn . anyways I'm positive and hopefully recover like you did . you're quite inspiring in the sense you got back to lifting and sports . gives us hope that we can too . :)
- AmmolNo problem Ammol! Yes, you would think that all those doctor's and therapists would know what to do or recommend, but a lot of them just quite frankly don't, because they aren't fully educated about the topic of lower back pain. Mind you some are, but they tend to be very hard to find. Anyways, yes core strengthening would be important, but it's important to identify what you need addressed (e.g., rotatory stability, anterior- core, lateral-core, glutes etc.). Often people could benefit from all, but normally 1 or 2 (or maybe all) need more of focus then the other. But, you would only really know what you need with a proper assessment, (whether you do that yourself or have an experienced physical therapist, strength coach or chiropractor, etc. do it for you). Regardless of an assessment though, building you're core is of importance and as a general rule of thumb, don't do anything that causes pain as this is in an indication that the exercise is not advisable or should be avoided at this time. It would be best to regress to something easier or cut that exercise out all together. Hope this gives you a little more insight Ammol and I hope you can get back to weightlifting and sports soon ! :)
What I don't get from the video, and maybe you didn't even mean to talk about it, is what kind of exercise protocol fixed your back. It is what I'm looking for at least in this moment, as I am dealing with sever sciatica myself.
- Michele The exercise protocol needs to be specific for the person's back pain. There is no one size fits all approach. If you're looking to start things on your own, I'd suggest beginning with Dr. McGill's book "Back Mechanic", and then proceed from there. However, nothing will beat a skilled clinician or trainer :)
I thought I was the only one dealing with chronic back pains sciatica. I have been with it for over 3 years. I’m glad you have experienced on this. It’s going down through my legs and thigh. Is there anything you can help me with it
I feel that I just overworked and jinxed myself. 7 months into my weightlifting, my deadlift went from 185 to 355 and my first attempt at 355 lbs hurt my sciatic side of my leg. It was a sumo form. That resulted in me getting sciatica.
@@succulentflakesofperfectly5541 I’m doing very good. I was just given a pain killer medication that did nothing. Just took a month off and took it easy on deadlifts. I often feel the pain but it’s very light.
I have a bulge at L4-L5, i may need an artificial disc replacement as it's been nearly 18 months since this began. Oddly, light trap bar deadlifts with the strictest form is helping me, not curing me, but the stability it's providing without flaring my symptoms is helpful. I'm hoping that if I have an artificial disc replacement that I can get back to lifting to a somewhat heavy weight, as inactivity is the WORST thing for spine health. I've tried physio, medications, neuro said no to the injections as they aren't a fix, and I've tried to wait it out... so ready for this nightmare to end. I have zero problems elsewhere, no disc height loss, no disc water loss, just a bulge... my spinal canal is slightly narrower than the average joe, so any abnormalities are easily symptomatic for me. What is your knowledge about people returning to max effort after an operation? I have a positive mindset, I don't drink, smoke, I'm still active and very healthy... just want that part of me back that allows me to run, box and deadlift.
- Cooked " What is your knowledge about people returning to max effort after an operation?" Hard to say. Haven't really worked with anyone that has had an artificial disc replacement and that has had the goal of returning to max effort deadlifts. The only concern with an artificial disc is that is may alter that axis of rotation at that segment and perhaps alter loading patterns on the spine. Biomechanics of a Fixed-Center of Rotation Cervical Intervertebral Disc Prosthesis www.ncbi.nlm.nih.gov/pmc/articles/PMC4300875/ I think with the proper approach to training though - you can manage this and make a return. You just need to be very well informed about your spine and understand proper lifting technique, as well periodization related to your body. Perhaps at some point, as you can advance with your training - it would probably be worth highering a good strength and conditioning coach.
Sir I am suffering form bulging disc L5-S1 last 9 year .. plz sir help me .. my waist on 28 " inch sir .. I think my pelvis bone not growthed .. plz sir help
- Matthias I'd recommend hiring a good personal trainer who can go over your injury history and take you through workouts that can allow you train without provoking pain.
Hey I herniated my L5. I've started doing yoga and I'm getting flexible. I want to start lifting weights, but i still have pain and inflammation. when do I start lifting? I want to start playing sports again. It's been a year of suffering.
- X Z People with disc issues can workout. But they need to train in the proper ways and be smart. For example - exercises like sit-ups would not be a good choice, but something like the bench press may be okay. I'd suggest finding a good coach if you're unsure about when and how to go about lifting.
My sciatic pain just cured in two days with mcanzi exercises, and now i can raise my legs easly. So does that means its too little injury or its just a false alarm or what kind of thing happened to me 🤔, btw i still have a very little pain in my lower back, but it’s nothing compared to day before yesterday.
I have a disc bulge in my back at L5 S1. As I have got myself injured I felt sciatica right away. I slowly worked myself out of it and have been living with out any symptoms. Now as I was squatting a week ago I again experienced some sort of pain in my back without any sciatica though. I went home and started to test myself. My back felt very tight for a few days. So I was doing some stretches, bridges, cat/cow etc. to mobilize. Now it feels less tight and more mobile. I can pretty much do everything bend over etc. Only at sitting I feel some dull pressure and some numbness (which goes away as soon as I stand up and do some stretches/mobilizing.=. Now I dont know if the disc has just pressed on the nerve and it aggravated the symptoms or if I just herniated my disc. So I am totally in panic now every morning from what awaits to me when I wake up.
- Roland First few weeks I had pain, but it got worse as I continued to do the wrong things. Sounds like the disc could have put pressure on the nerve and aggravated things a bit. I'd suggest avoiding anything that triggers pain or makes it worse right now and until the symptoms calm down.
@@RemiSovran Thanks for the answer. I find that posteriorly tilting, sitting on my injured side is what gives me the symptom: a palm size tightness around L5 + upper buttock. I would not consider it a pain it is some sort of dullness/tightness. Its been for a week now. It is however less dull/tight now already.
@@RemiSovran is there any scientific research on what causes tingling and what causes pain ? Both seem to be nerve related but they seem to be two completely different sensations.
@@leosztlak Yeah. That's a good question. Haven't exactly looked into the research or the plausible causes for that. But I'd say a few things. I do believe it depends on the area of the nerve and pressure applied to that makes a difference between sharp pain and tingling. A
Very inspiring. So do you still suffer any kind of sciatic pain or stiffness? Or is it completely cured? I injured my back almost a year ago now, it got better through physiotherapy, doing exercises and going to the pool but Ive reached a plateau in my recovery and I can no longer improve. Is there any way i could contact you? I would love to talk to you more about this. Thankyou
Thanks, Paul! No, I don't suffer any sciatic pain. I mean I wouldn't be setting PR's if I did: 405 - Deadlift instagram.com/p/BoEiuyWAjyO/?taken-by=remisovran Stiffness? Sure. But everyone gets 's stiffness. "Is there anyway i could contact you?" Ya. Shoot me an email at askcoach@remisovran.com Cheers, Remi
whats up man just browsing through lots of your videos, was just curious did you ever suffer any pain with pendlay rows and have you done any upside down hangs? EDIT: could u name a few lower back strengthening exercises that you personally do and what about hip thrusts?
- Cameron Yes. I had to cut pendlay rows out and to this day won't perform them. It's a lot of stress on the low back, but it also the positioning puts an added stretch on the nerves, which isn't good for someone that has a history of sciatica. As for hanging upside down, it always felt pretty good when doing it. But sometimes when getting off an inversion table, it was painful. To name a few exercises I do: deadbugs, birddogs, planking variations, stir the pot, pallof presses, etc. Hip thrusts are good for the right person. The extra range of motion on a hip thrust could be a problem for someone with back issues and starting with a glute bridge may be better.
@@RemiSovran oh right man , I guess not everyones going to suffer having to cut out the same exercises, thanks for the reply once again, ill try those exercises out and see what feels good for me, yeah just recently started adding in hip thrusts, what upper back exercises do you do and do you perform any type of squat? would you recommend hack squat? just kind of disappointed because i can squat and deadlift to an extent, but one wrong movement or anything and that's me with another set back so i just want exercise to replace them at this stage.
hi, i twisted my thoracic spine and it is been 7 months. I am doing rehab exercises and getting adjusted, but not making any progress. Do you have any suggestions for me
Your awesome bro.. God bless you. I love everything ur done.. amazing.. I strained my lower back 2 years ago deadlifting.. an only went back to them In an off.. but don’t really do them anymore.. too chicken .. I only squat an Bulgarian split squat Ur glutes are also very strong an developed so that helps ur lower back as well I want to go back To deadlifts but fearfull
Remi Sovran I’ve been told my back pain is more left side.. the Ql muscle An the hip a little So how do I get this left side stronger? Also I’m having some left bicep tendon issues the short head going into the shoulder
I had disc injury 8 months ago , with yoga , stretches , and exercise I CAN now run and do most if exercise but find it difficult yo touch my toes but J still I have pain will I be able to join Army
- Danish I would be careful with touching your toes and how you bend, especially if you have a disc injury. This is easily aggravate things if you're not careful with how you bend.
When did your sciatica begin to get better? Bcs i have it now..im going crazy..i slipped and fell 2 months ago, hurt my back then one month later sciatica started in my right leg, pain and burning.. ://
Hey Remi, good job on the recovery brother, just wanted to ask other than the deadlift whats your over all workout routine, especially for abs. For me all i do is swimming since i have an l5 s1 bulging disc, but i feel i need to do some weights and ab workouts as well to lose any extra fat and gain more muscle, so yeh again the question is whats your workout routine
- Strictly Good question buddy and I'll address this in more detail in a future video, because I think that would be a good idea. But to give you a gist of things, I normally start with abdominal training always and I'll usually do one exercise for the anterior-core (e.g., ab rollouts, front plan, etc.), lateral-core (e.g., side plank, single arm farmer's carry), and rotatory core per se (e.g., paloff press). Normally every workouts starts like this and I do this, because I never gave my core priority in the past. Always saved it till the end of the workout, which I think lead a lot of imbalances possibly developing over the years you can say. But other than that, my workouts involve 4 different focuses: Lower Body (Hip Dominant; e.g., deadlift) Lower Body (Quad Dominant; e.g., squat) Upper Body (Vertical Push-Pulll; e.g., Shoulder Press, Pull Ups) Upper Body (Horizontal Push-Pull; e.g., bench press, Seal Row) And I will rotate the order each week as well in order to ensure balance throughout the month :)
Very inspiring I hurt my back on a set of 405 deadlifts. Powerlifting was my world so it’s hard to hear, but this gives me hope. I’m going to get my core strong as hell and try to return in 6 months. I’m thinking at-least a 10 minute plank and 5 minute side plank before I go back to deadlifts. The only question I have is how is your back today and are you still hitting PRs. Also, I just have a bulging disc with an annular tear. If I’m religious about my routine could I get back to lifting in a year?
- Gaiseric A longer front plank or side plank isn't necessarily the best way to train the core. I would recommend looking through Dr. McGill's material on this. Better ways to increase the challenge than holding a 10 minute plank. Back is fine today. And no I had suffered a stress fracture (shin) in my tibia 2 years ago, and I have not retuned back to heavy deadlifting since. Within a year, yes it's possible. But depends on the severity of your situation. Some could be shorter, some longer. Depends on the quality of your recovery program as well.
@@RemiSovran Yeah stress fractures are rough, but they have a high rate of healing eventually. Ill look more into Dr McGill’s work. Thanks for the recommendation. Hope both our injuries heal quickly. Good luck.
@@tradenewscentre5010 The planks and reverse hypers do that. I did those for months before getting back. Didn’t touch a deadlifting bar until I could do a 5 minute plank at 220 lbs.
I messed up my back over a month ago doing deadlift. I have back pain (nothing that is not tolerable, but my hips feel locked). It sucks not being able to go to the gym considering I made a decent progress. I am gonna have to start from level 0 again.
@@tradenewscentre5010 I'm back in the gym. I don't deadlift or do anything that strains the back. I am way stronger and look bigger than before since I am focusing on my form. The pain is still there, but much better. Most of the days its good but sometimes it hurts more. I have disc bulge at L5-S1 to the right side which is causing sciatic pain.
I'm still scared of starting to deadlift again, even though i'm free of back pain for many months. This video may give me strength to try it out again. SAFELY ;)
@@RemiSovran Strange deadlifts are exercises for lower back strengthening. But instead you are walking around with back pain and a life-changing hernia injury. Something doesn't add up, does it?
An insightful and inspiring journey. May I ask, with your deadlift routine, how often per week and how many sets would you be looking at. I ask you specifically as someone who has overcome a hernia and sciatica combination. I'd like to follow the same path.
- LMK2 Depends on phase of the program I am at. Sets can range from 1-6. With reps being from 1-5. For you, it would depend on your goals, but I wouldn't suggest any high reps for deadlifts.
Awesome video bro.... this has exactly been my journey. Though I have not done weight training. I injured my back by overdoing abs exercise . Ever since I have not been to the gym . I just walk and swim to maintain weight. What do you suggest me if I want to start weights. A normal gym coach or a PT what do you recommend for learning weight training ?
- Sangam "Thanks, buddy! I would first recommend getting a proper diagnosis from a skilled clinician if you don't already have one. There are many causes of low back pain, and finding the root cause will give you and the trainer/coach a better understanding of how to work around your injury. As for starting weight training in the gym - I'd suggest hiring a trainer/coach who is competent in the spine and can educate you about your back issues. Low back pain can trigger by different movements, postures, and loads. And if you can find a good coach/trainer, they can perhaps identify and teach you what movements, postures, and loads trigger your back pain. Often cleaning up people's technique during various movement patterns and postures will allow people to train pain-free, and promote healing of damaged tissues. But this is something you'll only find with a "quality" trainer, which can be hard to come by if you don't know how to look for one. If you need some help finding one, feel free to message me and I can perhaps send some recommendations your way."\ Cheers, Remi
Hey Remi, I have exactly same MRI as yours, Lateral disk protrusion on right side L5S1. I got it 6 months ago while doing deadlifts. Now as you explained that you almost fully recovered. I wonder that have you done MRI recently? The reason for me to asking this question is that no pain or 100% movement doesn't always mean that you got completely healed from inside. As you have recovered in last3 years, I am just curious to know if 100% healing of Disk Protrusion is possible or not. Let me know your answer. I am hoping to gain some knowledge & confidence from your experience in last 3 years. Regards.
- Shiv I actually have my follow up MRI scheduled tomorrow, so will know exactly in about a week how things have potentially progressed over the years. And yes, while I'm pain free and have made a recovery, I personally don't think my disc protrusion has 'fully' 100% healed, it's just got the point we're it's pain free. That's just my opinion at the moment, but I'll know for sure after I get the MRI results. I personally believe that a disc protrusion can 100% heal, it can just take a heck of long time and one's recovery plan needs to be 'very' good!
- Jayseh Hey Jayesh! To answer you're question... it really depends. Does you're disc injury cause pain? Or does it only cause pain during certain activities? or does it not cause you pain at all? If it doesn't cause you pain at all, then you should be okay, but you would have to extra cautious with a lot of the activities you're doing. For example if the slipped disc is posterior, you're probably going to want to avoid rounding you're lower back (.e.g, sit-ups). However, if it only causes pain during activities, then avoiding those would be of importance and you should work in what you're capable, comfortable and can do pain free if you're going weight lift :)
hey Remi , actually i had my first back pain in feb, 2015 at that time i was doing my internship . the pain was severe , i had an xray and doctor told me it was normal muscle pull but it took atlaeast 1 week to recover but after some 5- 6 months later the pain was still there and in june 2016 i had another check up with another doctor and he told me that i have slip disk problem in my lumbar region and then i started yoga and my candition was slowly improving and then in july 2016 i had viral fever for 2 weeks after that my whole body candition get worse as i had pain in my joints and in september 2016 i had my blood test in which my uric acid was high and it took 1 month to recover but my body was weak so my doctor to strenthen my body and in december 2016 to feb 2017 i had done gym and i had seen considerable amount of improvement in my body as i was able to recover but in march 2017 i left gym because of some timing issues but i was doing dumbell exercise at home but rom last 2 weeks the pain is coming again sorry for the long reply but this was my story with pain
- Jayesh Sorry to hear about that Jayesh and thanks for sharing you're story! Never easy going though back pain and I could imagine what you had to go through specifically with the fever and how that affected you're recovery. As for the pain coming back again.. it sounds like their may have been some activity or exercise that you may have done prior to that which could have triggered the pain to come on again? Or maybe it was a lack of sleep? Or in combination with poor dieting? Hard too say, but if you could potentially identify what this (e.g., dumbbell exercise?), and remove it, then you will ultimately put yourself in a better position to prevent a future problem or pain from occurring again :)
thanx for the reply Remi , dumbells are the weights which we use while doing exercise can you give me advice which is better gym workout or basic workout with dumbells
Hey remi! After 5 months of rest, rehab, frustration and slow healing im slowly become more pain free. My question to you is this: Once you are completely pain free, when would you return to a contact sport such as wrestling/judo/jiu jitsu or in your case, hockey and weightlifting? How long until you feel confident to go hard 100%? Thanks. P.s- i almost had a microdisectomy and opted out last second....apparently the likelihood of disc issues reoccurring after healing is 10% and that's for both surgery AND natural healing; i wonder why sports athletes go through with surgery knowing this fact? Cutting disc away will surely make the outside of the disc more vulnerable! Hope you're well remi and keep up the great and helpful videos, so helpful
Hi Nore, To answer your question, it took me about a full year after becoming pain free to comfortably return to playing hockey full time and doing some serious weightlifting. I was really cautious and really wanted to build up my training capacity before hand before really getting back into things. At the same time, there was the psychological factor as well... I was a bit afraid to return and wasn't sure how I'd respond when returning, so it took me a while to overcome that as well. However, I'd also like to mention that I did attempt a playing a few times in that 1 year period, but never committed full time as I wasn't sure how I'd respond at first. So, ya it was a slow process and I slowly built up to it :) " i wonder why sports athletes go through with surgery knowing this fact? Cutting disc away will surely make the outside of the disc more vulnerable!" Completely agree. In my opinion, it mostly has to do with the people treating the athlete themselves. I believe a lot of the times many of these athletes are getting an ill advised program/rehab strategy, and things end up getting worse for them... and then the next thing you know the only option is surgery. Keep in a mind a lot of these athlete's are under a lot of pressure and when a doctors says or advises they need or should get surgery done they will usually listen without really seeking out a second or third opinion.. Just my thoughts and saw some interesting things when I was working with the Toronto Raptors :)
Remi Sovran thanks for the answer! Last question, after recovery, is back soreness without nerve pain an indication that the herniation is coming back? Would that be a major sign for you to rest or dial back the training intensity? Thanks bro
Forgot to also ask you if you still use spinal hygiene even when you've recovered? Do you still sit down as little as possible, do your rehab exercises etc? Would be great if you could do a video on this
- Nore No problem! As for the back soreness question.. it's hard to say.. since a lot of things could cause back soreness. For instance, you may have just over did it one day with regards to exercise or standing/sitting and that may have used up and over exceeded your capacity. The herniation is probably still there, it's just your body may have adapted to it since you've managed your pain triggers effectively. As for determining when to dial back the intensity.. Well, you kind of already said the answer in the previous statement you mentioned :) If your experiencing back soreness, that would be your first indication to dial things back and give your body some rest. The key thing is to always listen to your body! If you experience any discomfort, tightness or odd pain, that would be your indication to dial things back :)
As for the second question, Absolutely. I still often lay on the ground when I can to do work or I'll often take breaks from sitting and move around. Maintaining and practicing good spine hygiene is critical for longevity! As for doing rehab exercises, yes I do. I do a few routine stabilization exercises prior to every workout :) I'll definitely do a video on this :)
I hv sciatica and spinal stenosis and a bunch of stuff i cant even pronounce unless i go bk to see my mri paper l3 l4 something loke that any advice i tried a lot of things already chiropractic acupuncture etc i do need to lose a good 35 pounds etc but besides that i heard swimming is good any advice what to do or take i dint wanna take pills and they dont work anyway
- Gerry I'd suggest seeking out a skilled clinician that can specailizes in low back pain. www.backfitpro.com has a list of them. Back mechanic, the book, is also a great read and I think can help you out. Swimming can be good, but it depends on the person. Some people get worse with swimming. Really depends on what your doing in the water and what kind of swimming strokes. And if they cause pain.
Remi . the video is inspiring.. I was diagnosed with L4-L5 disc bulge in 2014 and had pain while sitting or doing any activities on to the leg too.. later it got over with simple exercise and got back to gym at 2016 and came back well. but in may 2018 I got the same issue and now am at rest. what to do now? could you help ..
- Nikhil Glad it could be inspiring Nikhil! As per your question, the biggest thing would be to get back to what worked for you prior. For instance, avoiding pain-triggers and doing the exercises you did would probably be very important. I think that would be the area to start, but for anyone with discogenic mechanically related back pain, the could be to avoid your pain-triggers as much as possible. This will allow the damaged area to heal without causing further injury.
@@RemiSovran herniated disc properly speaking is a next stage of a bulging disc when the nucleus is leaking through the crack of the annulus and leaking into the CSF of the spinal canal. Are we taking about the same injury ? Or your disc content was more or less preserved ? Because once the nucleus is leaking there is no regeneration for the disc in question. So my question was if you will had leaking nucleus from your disc, would you follow the same routine and go back to deadlifting ? Cause the injury will most likely contraindicated you.
@@augustincurt588 so to clarify. There are 4 types of herniations. Disc Bulge (Nuclear disc herniation) Disc Protrusion (Contained nucleus disc herniation), Disc Extrusion (non-contained nucleus disc herniation), Disc Sequestration (Non Contained Herniation Plus part of nucleus as been cut off and from disc). The approach to them all would be roughly the same. Just depends on the person's symptoms. Not so much the actual herniation.
@@RemiSovran First of all I respect the time you give to reply to my comment and to clarify. I did understood that you were highly educated on the topic so that’s why I was shocked that I actually get confused on what was your condition at the time of your first injury. I also respect the work and dedication you put into this program it’s really impressive but I’m doubting that you can actually prevent recurrence of herniation by pushing your body to such extreme.
@@augustincurt588 keep in mind that a Herniation occurs by repeated cycles of flexion extension. You need to define extreme. A person can simply throw throw their back out tying their shoes or shoveling a snow. If you deadlift with good form, you your not creating the injury mechanism for an Herniation. Obviously there is a risk I'm taking with heavy deadlifting but it took me years of education and knowledge to get to this point. And my back has never felt better in terms of endurance and strength :)
Hello there sir! Im happy to find out that this bad thing didnt make you give up on your dreams. Do you know any old men strength trainees with injuries such as yours. How do they feel at old age now? I have also joint injury but am too much afraid to continue fully on considering the fact what my upcoming old years might feel like. Thank you for the inspiration.
Thank you! "Do you know any old men strength trainees with injuries such as yours. How do they feel at old age now? I have also joint injury but am too much afraid to continue fully on considering the fact what my upcoming old years might feel like. Thank you for the inspiration." Ya, that's one of the risks one may be taking if they continue with athletics or weightlifting. I'm not sure of any specific cases as I'll admit I haven't looked at the long-term effects of other older aged individual's, but normally they tend to be pretty up regardless of their sport of activity. I believe I heard somewhere before that athletes tend to have a lower lifespan than a more recreationally active population. Something to consider, but it is the risk associated with prolonged athletics.
Heey man I am wondering how are you today. I suffered minen protrusion 2 and a half yrs ago L4-L5 and I only had pain in my leg but it was so bad that I almost went suicidal. But today I am great I’ve been doing a lot of planks, crunches, running and all other types of core workout. But rn I am considering going to the gym. I know it is crucial to do every workout corectly in order for everything to turn out good. Hope you are good 😁
- Frale I'm doing awesome man. Can't complain. And glad to hear your doing better. That's great to hear that you're getting back into training. Keep up the great work :)
I totally feel and understand the depression. Last March, I got a bulged disc, herniated disc that was debilitating. The pain in my leg was so intense that I could hardly walk or put any weight on it. Moving around, getting up, sitting, laying down, any of these positions hurt. I was depressed, still am a little, because I could not do any mushing to end the winter season. Then when spring came, I could not do any canicross with my dogs, hardly could even walk still, and driving was horrible so I felt stuck in my house. Luckily, biking wasnt too painful, so I could go on my bike with my dogs. Though, I had to be careful to avoid fast movement.
I felt as though I was failing my dogs as I had to have my boyfriend or others walk and exercise them. Until I finally could buy a kart, I sit in and they pull. They are sled dogs so this is what makes them happy.
Anyway, It has been 7 months now, and I can walk again, some days it hurts, other days I am ok. But, I gained a lot of weight from feeling depressed and not being able to move. So now, I feel depressed because I have to work harder to lose what I gained.
I am back at the gym, mostly just walking on the treadmill, as the roads near me are all hills, and cycling as to burn a bit of calories and rebuild endurance. Slowly will add a full routine, but will start one or two at a time since my body is out of whack now. Also, still trying to avoid pain...
Anyway, no one is going to read this, I guess it just feels good to share.
Hey Serena
Thanks for your story. Dealing with discogenic back pain is never fun. And I can only imagine what your journey has been like. Glad to hear your back at the gym though and getting back into a routine. That's very encouraging :)
Hey Serena I am reading your story here and can relate to it. I am feeling so depressed because of the pain in my leg and I cannot walk or do what I like. Hoping to do everything that I used to do soon. Hope you are doing better.❤🙏
@@NansGlobalKitchen Just saw your comment. Sorry for my english i'm from France. I just wanted to say that i think it is normal to feel depressed. Keep in mind that everybody that just went trough that kind of situation felt the way you feel right now. I am 23 and have a herniated disc since almost 2 years. I also suffered from depression during month after my injury cause nothing was really improving. It was a really hard time for me. Eventually, after month, it began to improve. Now i still have some pain et i am still not doing almost any sport, but i'm walking a lot, swimming and surfing - during summer - (And stretching obviously)! My back is getting better. Slowly, but it's getting better. If i have one advice to give i would say : move ! Just move. Try to move the most you can during the day. Everytime my back was painful, again, was when i stopped moving and just became lazy, staying on the sofa or stuff like this. Today i'm really more optimistic. I discovered a lot of people are going through or went through what i'm going through right now. I'm just doing my job to eliminate definitely the pain and get back to sport.
Stay positive, you'll get better like everyone does. Btw, the nervous system and the state of mind play a lot on the pain and on your improvement. So stay positive. Back pain is always multi-factorial. They are not just due to physical injury. Keep in mind that there are almost as many disc pathologies in people who do not have back pain as in people who do! Many people have herniated discs and have no pain!
@@NansGlobalKitchen Oh and i forgot : Today I don't have any real pain anymore. I SOMETIMES have pain. But it's more of a discomfort. And I have pain from time to time, especially when I wake up. But I don't have any real pain at all like at the beginning. This is why I am able to surf (or run from time to time)!
@@arthurschweitzer1753 Thankyou so much for the encouragement. I appreciate it very much! God bless🙏🙏🙏
Sciatica destroys mentally and physically
- Ossama
Ya, it's not an easy thing to deal with Sciatica. By far one of the most painful things I've ever experienced physically. The only thing worse was the muscle spasms in the early stages which were killer. Not a fun thing.
its like a demon haunting you and reminding you its always with you ... when u drive when you sleep ahh .. but its getting better : - )
No. Sciatica, like all the other problems that creep in only motivate to find new avenues. That's my experience.
Have had sciatica now for 2 months, most humbling thing I have ever dealt with
@@GreatWhiteNiko what avenues did you find?
I started going to gym and deadlifting thanks to your video 🙏❤️
I suffered a sciatica since 4 years but I was so afriad to do any work out
No problem Khaled! :)
Having a back injury robs you of your passions and dreams. I used to lift weights and box 🥊, but since my injury I haven’t been able to box at my full potential, eventually I just stopped because my injury would relapse. It’s very depressing because it gets in the way of work, and you need to work to eat,pay bills,rent etc. I really hope this gets better, as I have been suffering for about 10 years.
- Seeker
Sorry to hear that food and I can only imagine what you're currently going through. Going through a back injury is never easy. Hope things improve for you soon Seeker :)
Remi Sovran thanks Remi I appreciate it and your videos.
No problem Seeker! :)
Your channel is very helpful! I can completely relate with not being able to do weightlifting, sports and even ordinary things. I have a minor l5 s1 disc bulge and I have been experiencing sciatic pain for 18 months. Even after undergoing facet joint injection 6 months ago. Your recovery is amazing, reassuring and gives me so much hope! Peace and good health.
- RubzThanks Rubz, I'm glad my channel could of help to you! And yes not being able to do a lot of the things you enjoy (e..g, sports, weightlifting) and just have them be taken away from you due to injury is not an easy thing! It really can be frustrating and even depressing at times. I hope you can make a recovery soon brother, and I wish you nothing, but the best towards you're continued recovery! If you ever have any questions or anything, feel free to each out brother :)
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises. now I'm squatting 235. don't stop. keep on going.
I wish this will be my future too
Hey Kosta, if you have anymore advice, I'd love to hear it. Going to the gym right now to do my first day of hangs and hanging knee raises.
How did you progress, and how are you feeling today?
just in my last semester at Uwindsor (Engineering) and sustained a lower compressed disc from sitting for 12-14 hours a day. been suffering now for 2 years and am just starting to heal.
very motivational story you have, thanks.
blessings
- gvukster
Sorry to hear that gvukster. Never an easy thing dealing with a disc injury causing pain and hope you can make a recovery soon. Glad my story could be of motivation and if you ever have any questions, feel free to message me. Maybe I'll run into you around the U before semesters end :)
I threw out my back with 5 plates and head a huge pop .
I’m getting my MRI today .
I’ll update soon
Update : ive herniated 2 discs L4-L5-S1 .
There also seems to be 3 other spots in my lower thoracic spine which show herniations along with a couple more in my upper thoracic spine which might explain the loss of lordosis ( ive got a very straight upper back ) .
I’m out of action for the next 4 months and doc asked me to start my physio soon .
Hope I’ll recover and reach a 6 plate deadlift ..
Sounds good. Hope you get some clarification :)
How are you today?
So happy for you brother. The depression is definitely worse than the pain. At least for me. Even worse than that is your loved ones not understanding what you are going through. Your story truly is inspiring. I hope to recover from my S1, L5 disc bulge.
Thanks, brother! If you need any help, please reach out :)
How your back feeling now ?
@@7THxSIGNhow are u now brother 😢
@@fernandez481 no difference man. Still in 24/7 daily pain. Nothing worked. I tried everything. I’ve accepted that I will be in pain for the rest of my life. Which hopefully isn’t much longer.
@@fernandez481 The McGill Method was just like every other rehab method, false hope with them making money off our pain and suffering. Brian Carroll is just as bad.
Thanks for posting man. Trying my best to heal my sciatica. Its not easy 😊
No problem :)
@@RemiSovran fyi for people reading it does seem like MOST people who get sciatica from an injured disk DO improve. It just is a very slow process and takes a long time. And some people dont heal 100 percent but most people do heal quite a bit over time especially if they fix posture and bad movement habits and do good quality PT. Im just trying to say dont just give up and fall into deep depression because in reality MOST people really do improve from this condition.
@@imveryhungry112 Absolutely! Couldn't agree more :)
Thank you remi for every thing
You make hope for me ♥️♥️♥️
- Riou
No problem Riou ! :)
I'm a skateboarder experiencing the same injury due to a car accident and this is the most helpful and motivating information I've found on the internet so far. Thank you.
No problem Robot. Glad to hear it was helpful :)
Kudos to you brother. I am dealing with similar issues. Your videos are helpful. Thank you.
- PrinceThanks Prince and no problem! :)
Take Discat plus, I’m almost pain free, since I’m taking this supplements
If he happy if I could just go back to work and live day to day pain free and not always worrying about my back. Sucks when you need to drive 80,000km per year and sitting causes you so much pain. Every night I go to bed and hope in the morning I’ll still be able to work. What a shit life I have had for the last 10 months. I don’t even want to go into the details anymore life at this point is not worth it. Everything has failed me, the medical system has failed me. I did everything I was advised to do and it was all worthless.
- Kevin
I'm sorry to hear that man. I hope things can turn around soon for you. If there is anyway I can help, please reach out.
@@dsradventure2233 Some heal some don't heal and live day to day wishing we don't get worse like me I am just sad depressed I can't get engaged I keep praying to God and for the people with this pain to heal I understand their pain 🙏 everyday I pray my facet disease doesn't worsen my herniations
How are you now kevin?
Great video, very inspiring for me, i've been dealing with back pain for 9 months now, but im gonna keep fighting to get pain free. Thank you
- theyoku
No problem theyoku, glad the video could be inspirational :)
So happy and relieved to know about you.
I had disc protusion since 2015 and since then i dropped everything related to exercises, gained weight. I loved to run back then and i never got to do that again without having a lot of pain.
Last year i started physiotherapy and it helped a LOT with my back pain, which encouraged me to get back to physical exercises. I started crossfit a couple pf month ago and fell in love with it. I’ve been training regularly and my back is great, but i had a special fear with deadlift.
I’m happy to know that like you i can face it and succeed! Thank you very much!
- Filippe
Awesome to hear that! And no problem Filippe :)
Hey brother I'm happy to hear that you're fine now..... I'm struggling with same pain from past 2 years and no releif. I love workout and now I'm really in depression I can't do gym :( can you tell me please how did you recover
The introduction of your video hit home for me because I have 2 degenerated discs that I have had for 3 years now. Lower back pain episodes would last for up to a week when sitting would be painful and my lower torso would be crooked when I stand. I have equipment at home but I'm afraid to use it because I might make it worse. I miss lifting and I may be starting to feel depressed. Thanks for sharing your story.
- Michael
No problem Michael. All the best to your back pain journey. And hope you recover soon :)
Remi that's amazing! I'm so very happy for you, great job on recovery and allowing your body to heal naturally. Biggest high five to staying grounded and believing in recovery. I really, really appreciate your positivity and all of the helpful information you have provided to help others who are suffering from any injury. I have been following you since my lower back injury and currently just got new PT exercises to start bending to touch my toes :-o after 4 months! It's kinda scary cuz my brian is so wired to be cautious now... Many blessings to you for being a valuable contributor to other's. Take good care...
- Victoria Thanks Victoria! I really appreciate the support and I'm really glad I could be helpful to you and many others dealing with a similar injury or issue. It's never an easy thing dealing with a serious lower back injury, let alone any serious injury, and I'm just trying to help as many people possible since I know how difficult the process can be at times. And glad to hear you got some new PT exercises and you're able to touch you're toes after 4 months! That's really encouraging and positive to hear. And yes, I know that feeling about you're brain being wired to be really cautious. I was like that in early stages when I first made my recovery, but to be honest I still feel like I am wired that way today lol. Anyways, take care as well Vitcoria, and continue to keep me posted about you're recovery. Would love to hear the day when you're fully recovered :)
Sure thing Remi... I think what's important especially with an injury that takes a long recovery such as ours is affirmations telling yourself you are healing and you will be fine with actually visualizing yourself better, stronger. I say this because when I get depressed and my anxiety builds I actually feel worse and believe it delays the healing process puts such stress on the body releasing to much adrenaline. It's very hard but I noticed a difference once I changed my mindset. 😊🤗
I am totally sharing your RUclips to a friend of mine who has been with his herniated disks for 2 years now! Thank you again
100% Victoria! I've always personally believed and still do believe that overcoming any injury, especially a serious like ours starts with having the right mindset in place. And like you mentioned that involves visualizing you're getting better and stronger, which I completely agree with 😊 And yes stressing out and being depressed may only create more problems, which often times happens in a lot of cases. And for sure Victoria, I hope you're friend can find some relief/help from some of my video's, if they do decide to check the channel out. All the best :)
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises. now I'm squatting 235.
Kosta Sidiropoulos Hi Kosta. How long did it take to recover? And was it herniated at lumbar? Thanks
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
wow my brother great motivation! I'm actually back at the gym weights and cardio but very careful with my injury I understand the way the body tells what your doing .....not fully recovered but I'm in such a better place when I first got injured
- CharlieThanks Charlie, really appreciate buddy! Glad to hear you're back in the gym and doing cardio, but being careful about it! That's always great to hear and it sounds like you're really heading into the right direction in terms of you're recovery. Keep it up buddy, and keep me posted with how things go! I wish you continued success toward you're recovery :)
Remi Sovran a lot of my recovery has been because of your videos it helped me out 85% of my stages
- CharlieThat's really awesome to hear buddy! You've come along way brother, and I remember early on when you we're telling me about you're recovery and how it was going. Seems like a lot of progress has been made since! Would love to hear you're story by the end of it all as well :)
How long did it take you to start with weights after your injury? I'm doing seated workouts and some unilateral movements. I'm so scared of aggravating it.
@@greatgiginthesky100 completely heavy weight training get into riding bike it will take all the back pain and sciatica start slow then go extreme with resistance to build muscle in glutes and legs not stationary bike a real bike completely different work out when I tell you it works it works living proof !
Yo I also got a herniated disc about 2 years ago and now I am completely pain free and deadlift 506 pounds :D
- Robert
Awesome to hear that Robert! :)
Hi Robert , wath exercisea did you do?
Can I get your Facebook or Instagram to ask some things
After discovering a herniated disc and 6 month of total depression, I tried several methods and none helped. Somehow I decided to go to a manual therapist. I took a session where he discovered some spinal deviations. Since that session, the pain is magicly gone. I undestand how much pain you guys are in and how much depression a gerniated disc causes. Please see a manual therapist. He might be the solution! Take care guys! I wish every one of you guys here with a herniated disc.
Awesome video Remi, really informative, well made, and extremely thorough. I am a 17 year old golfer and have been suffering from a bulging disc for the last few months. The cause was a number of things, but like yourself, the last straw was on a heavy deadlift. At first, I was diagnosed with lower back muscle tightness and was given a set of stretches to aid this problem. At the time, we didn't know that it was disc related, and so the excercises (extreme lumbar flexion) actually made my condition worse, causing the disc to protrude. After 2 months of doing the excercises and realising that it wasn't helping me, I did my own research and realised lumbar flexion was the worst thing I could've done for myself. From that point on I have stayed away from lumbar flexion stretches and excercises such as weighted squats, and instead focused on lumbar extension excercises and stretches.. It has certainly had a huge positive impact, and my back is certainly recovering, although I still can't bend over/round my back without any pain, and do not feel I can perform any lumbar flexion excercises. I was wondering if you had any advice for me as to where I should go from this point so that at some point in the future I can begin lumbar flexion and weighted squats? Thanks so much!
- Babar
Thanks, Babar glad you enjoyed the video! As per your question regarding starting lumbar flexion and weighted squats... it really comes down to your tolerance level and capacity to do those activities. At this point in time it doesn't sound like you would be ready for those activities, but as you continue to progress and build a better foundation for your body you should be able to get back to that point as long as you are careful. When is that point? I'm not sure and that's going to depend on how you improve. I would suggest though not to rush things to be sure to take things very careful moving forward :)
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
Babar Haq how are you now? Are you able to go into flexion normally again?
Probably you aren't going back to deadlifts for quite a while. Were they worth it as the low back strengthening exercise?
I had a severe spine injury (a massive herniated disc, the disc was ruptured and flat) after months of struggles (lots of pain and life changing issues) I met a former professional rugby player who became a top physiotherapist as he ended his rugby career. He taught me how to strengthen my back and abs. I could not bend at all when I first met him, Now I am super strong and also do dead lifts (although only 10 12 kg). Overall I am fit and aged 41 have a 6 pack. Most people dream of it. The moral? Strength training can save you if you know how to train.
- DS
+1 to that buddy and glad to hear your back to training :)
Hi bro , I am also suffering from same problem. Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate.
That's nice! I just discovered I have L4-L5 herniated disc! I'm suffering from sciatica!
Can you please help me 😥!
Wath exercises did you do?
Would love to know the workouts
This sounds weird. But I’ve watched this video every day. Every day for almost two years. And it gets me to the gym and gives me hope. Thank you
- Parker
No problem Parker. Happy to hear that :)
Hey Remi, it’s been a while
Just want your opinion on something.
So I’ve had my herniated disc since late 2017 and pretty much didn’t suffer from Sciatica since like 2020. I was able to get back to bodybuilding.
But 2 months ago I tried to get back to soccer as a goalkeeper, it was fine, a bit of discomfort in the lower back but fine.
But last week I tried to play as an attack which requires a lot of running and sudden movements. And since the day after that match I’ve been having some sciatic discomfort in my leg, it’s been 7 days as of today which I pretty much didn’t have for years now.
So what do u think ? Could it be a reherniation or just a flare up ? And since after all these years I’m still not ready to play soccer safely yet, maybe I should consider surgery.
Just want your opinion
Sounds like more of a flare up.. but I'd recommend getting it looked at.
Iam 25 yrs old I have this disc bugle problem for the past two months yes this kills all my confidence in my future plan. This gives me a boost up bro thank you. I hope I would update my success story in your comment section soon.
- Sankara
No problem! I wish you all the best to your recovery journey. Keep me posted :)
Hi how are you now
@@fernandez481 still in pain occasionally but my job demands more physical work yes I can do more than what I was before but now suffering more due to neck pain back pain I don't know whether neck and back pain are interlinked with each other feels like my whole life is wasted while getting neck pain
This is really cool mate, I had a minor fracture in 2013 which has since healed and two herniated discs. My journey is still continuing however I am on the mend. I couldn't agree more about bending forward. Don't do it people!
- Franky
All the best to your journey buddy. Hoping you can make a speedy recovery :)
Did you have like pin needles tingles sensation feeling
Hello Romi,I’m 10 months into my disc herniation.From not being able to walk,I can now walk for 30 minutes and even more easily.But I tried to work out one day in the gym using machines but next day I started experiencing tingling in the calf which was settled in a day or two.I think I’m still not ready.I have some questions for you-
1)I got an MRI done so it now showed I have stenosis as well now.Should I be doing flexion exercises now or extension ones.I find sitting painless.I can easily sit for 4-5 hours at a stretch but can’t walk for that much time.What should be my approach now since this is a chronic injury now.Yet my SLR test is still positive somehow I really don’t know why(around 30 degrees)
2)Should I be doing McGill’s Big 3?
3)And lastly,how much time did it take you after the injury to return back to the gym in total?It’s been 10 months for me so I wanted to take some inspiration from you so that I can practice patience.
Waiting for your response!Thanks in advance man♥️
I'm in the same shoes. It's been 7 month now. I was lying on my stomach for 3 month because I was not able to stand or sit at all due to the sciatica pain. Now I can walk and sit for about 45 minutes, then I will start to feel the numbness, tingling in my left leg sometimes even in my toes.
I have similar questions. What kind of excercise can help me to recover further? I'm not expecting to do some heavy liftings but rather I just hope that I can walk longer and sit longer without
recurrence. I'm so grateful to find out Remi's videos with similar experience. Hopefully I can recover like you. Thank you.
- Siddhant
1) I can't give specific on this without doing an in-depth assessment. As a general rule, avoid what causes symptoms.
2) Maybe? I'll revert to my first response.
3) Bit of a difficult question to answer as it's not a black and white response. One can go to the gym and do some walking and core exercises versus actually weight training. Just depends on what you're trying to do in the gym.
going through this deadly pain once again and this time it's not just a bulge it is extruded from the L4 To L5 and S1. the left foot pain is awful and severely numb. going to start physio therapy soon. being stuck in bed and indoors is hella demotivating, but I believe I will be able to come back stronger!!
- Jjwalla
All the best to your recovery :)
Those people that are suffering this type of injury I’ll recommend u guys read the book The Back Mechanic it has been really helpful for me
100%
I’ve had lower back pain/sciatica (DDD) for over 4 years due to deadlifting. I wasn’t lifting heavy at all, could this injury be due to the fact that I have a pre-existing condition? I’ve already had a surgery and still have pain.
- Joe
You don't have to lift heavy to develop a disc injury. And I can't say if you have pre-existing conditions or not. Something I'd discuss with your physician about.
Wow, you did your homework!!!
I'm 40 yo female who just did pilates and in pain for three months now..
All the doctors kept saying different/wrong things which lead to this stage..
Your chanell is very helpful. Keep it up and good luck in the future.
- Stavas
Thanks Stavas, glad you enjoy the channel and find it very helpful! That's always nice to hear :) And yes, I did do homework over the years I'm still currently doing my homework. Much to learn out there and always looking further improve :)
Remi Sovran Thank you for your quick reply. I wish I did my homework instead of kept excersising and made mild inflamation into huge one.
Thnx again
Stavas Priga No problem Stavas! Ya keep in mind, I was in a similar position as you (mind you nowhere near as long), but it took me about 6-7 months until I started doing my homework and learning about spinal disc injuries :)
Remi Sovran Yeah, I saw from your videos.. at this point I just want my life back. Pilates is nowhere in my mind atm. Not to mention weightlifting lol
Yes, I hear you. It's not an easy thing to be going through and it can really be frustrating at times, especially when you're not able to or are limited to performing activities that you enjoy like pilates or weightlifting. I hope you can make a recovery soon Stavas, and if you ever have any questions, feel free to reach out anytime :)
I love blasting through my scatica I love it so satisfying.
Remi appreciate the story it really resonates with me especially your lifestyle (gym and puck) and same injury.. staying positive and being smart about it where I haven’t in the past.. hard headed hockey players eh.. how long til you could play puck comfortably again? Guessing 2 year mark or so?
- Erik
It took close to 3.5 years.. But may have been able to do it in less. Just wasn't a huge priority and took it really slow.
@@RemiSovran appreciate the response, good to know.. keep on making your great informative videos.. you’re helping a lot so thank you very much!
What about just had disc injury without scatica ,8 months ago now I can run walk and sit but I still have some pain , how will be my future
- Danish
Could be fine as long as you follow good spine-sparing strategies in your daily life :)
It feels so good to watch the full vidio.
Kinda going on d same mode its been 7 months and i m feeling better every day. Watching your vidios and talking with u is the greatest help in my recovery... I know the pain bec i had to take 2 medicine pain killers for giving exams and still the pain never goes away.. Well i am feeling awesome and no pain at all ya i do feel some movements okward but its not pain. Doing exercise since 5 days and feeling good that i can do thoes and will be in touch wth u alws.. I am also happy that i improved a lot and completed my master degree and still life goes on.. Sitting more and feeling good by doing some stuffts and watching your vidios gives too much help.
U must need to write a book remi and open a gym. I think u will be the best couch :)
U r d best inspiration and i hope i can go back to gym and will be back as stronger dn before..
Thanks a lot remi.. Carry on with this chennal will get more subscribers and wl try to aware more people.. :)
- Darshak
Thanks brother! You've come along Darshak, and it's really awesome and encouraging to ear that you're, especially since you're feeling pretty much no pain at all and just movements may be a bit awkward. Keep it up buddy, and happy to hear you completed you're masters degree as well :)
As for writing a book, yes, I've kind of started too, but it's going to be a bit of a work in process, but I'll have one out one day!
I appreciate the support and kind words buddy! Keep in touch and all the best Darshak :)
Remi Sovran ty remi :)
No problem buddy :)
This video was very motivational to me!! Thankyou a lot. And I apologise for my big comment of my story lol. I just want to share with some people who can understand me.
I used to lift weights since 15 years old in order to gain some weight. I was very skinny.
I am 23 now and got injured on July 05. It was herniated disc which led to low back pain and weakened my right leg according to my doctor BUT didnt do an MRi .
I was 3 months only allowed to swim, not even walking. I was taking some pills that my doctor gave me for inflamation, cortizone and many more which I don't remember now. Anyway after 3 months I got really good with no pain!
On October I started working out after my doctor advice and do always before AND after my workout some exercises to help me be stronger with no weight...
I had no pain and decided today (by myself ) 🙄 that it is okay to lift some weight. I was so happy lifting again that I misbehaved...
I used to lift 160kg leg press, 80 kg hip thrust and 100 squats.
So yes today I lift like 30kg squats, 40kg leg press. Now I feel pain again... I called my physiotherapist and he said that I shouldn't lift weights even light and he said that probably I have sciatica. He told me not to workout at all until I go to my appointment with the best Neurosurgeon in my country. So now yes I am back to 0 again feeling anxious and depressed waiting for my appointment to do an MRI. after watching your video I feel much better but I am still worried about my health and numbness of my right leg.
- Dengel
No problem Dengel! Glad it was motivational.
Thanks for sharing your story. It's not easy, and I hope things get better soon. Doesn't sound like your far off recovery, and perhaps just tweaking a few things with your training program and you may be fine :)
Try stiff leg good mornings non weighed and reverse hypers
i love it bro. same thing happen to me my man. i played hockey too. took pain killers during classes in college. didn't like. couldn't sit down for a long period of time. i fixed it slowly by hanging on a straight pull up bar for 3x 60 second holds and 200-400 Leg Raises.
Great Video. I have a disc bulge at L4-L5 . My chiropractor says I m improving I had no pain from the start. But I feel a bit depressed as I haven't been in the gym for the last 3 months. It was good to see your motivation to get healthy again.
- Sheharyar
Thanks buddy! Ya, it's never an easy thing being out of the gym for an extended period of time and I know that feeling. Glad to you're improving though buddy and I hope you can get to the point we're you want to be at soon :)
Thanks Man !
No problem :)
@@TheSar818 hey brother , i have disk bulge too . did ur bulge healed up completely ?
@@aows29 i m feeling great now and can do daily routine stuff easily. However, i didn't go for another mri since the last one i think its healed as i have no mobility issues.
Thanks for the podcast and good luck on your Own Gym Goals and Writing of Book Goals!
Isaac Gunther No problem Issac and thanks buddy, I appreciate it :)
RESPECT bro
Thanks, brother!
i am suffering from lower back pain for more than 2 years and my case is same as yours, sliped my disc during 3rd year of my degree in the gym and now i am able to lift light weights but i can still feel the sharpness and liitle amount of pain around the disc and its not fadding away any tips from your side.
- Ravi
The key is to try and avoid pain-triggers as much as possible, while building a training capacity through spine stabilization exercises. The more you can do both of these, the easier exercise will become. :)
I am in my 6th month after getting 2 discs slightly herniated, I think your case was worse but thanks for the motivation. I have put 7kg of fat because I stopped training at all, but last month I started to swim and that has helped me and my pain. I want to participate in my school
's alumni soccer tournament next year, I might also document the proccess. Cheers
- Sergio
No problem Sergio! Hope you can get better soon :)
I am surprised that this person is still replying the comments and I hope that he replies me too im suffering from slip disc I herniated disc my dr told me to use belt but it worsen my leg pain so should i use or not??
About 5 months ago I was diagnosed with a lumbar herniated disc even though I'm only 14. I'd play basketball almost every day, went through physical therapy, but I still struggle working out without having serious pain. I'm trying to build muscle but it's very hard since I'm scared to lift weights. Do think I could start weight lifting slowly or are there any other ways of building muscle mass without further injuring my back?
- Fusion
Sorry to hear that man. That's a very young age to have such serious pain. As for starting weight training, I think under the supervision of an experienced trainer/coach educated in back injuries, it's possible.
What was the cause for lumbar injury at such an early age?
Hi Remi sorvan bro,
You are not getting any pain if you are doing weight lifting and running? How many months it took to recover from sciatica pain and exercises are enough to get complete recover?
- Vijay
Nope! Took about 1.5-2 years to get to a relatively pain-free recovery. And then an additional year to get back to serious weight training.
@@RemiSovran bro
Now a days also you are doing phisiotheraphy exercises daily?
- Vijay
Not everyday. But do incorporate spine stabilization exercises in all my workouts :)
@@RemiSovran
Thanks bro. You are sharing knowledge which is very useful.
Hi bro , I am also suffering from same problem( just 19 age old). Herniated disc on c4-C5, C5-C6, C6-C7 & L5-S1. So, please tell me how did you fix it ? Will disc buldge heal completely? Can I go to gym again ? Thanks mate
- Moh
Although similar - I don't know much about cervical disc herniations.
"Can I go to gym again ?"
Perhaps. But I would suggest working with a trainer or coach who knows about disc herniations and can educate/show you about what exercises to do and avoid. Simply doing the wrong exercise can make things significantly worse.
"Will disc bulge heal completely?"
Probably not. But if you avoid your pain-triggers, improve posture, and exercise without making your injury worse - you may be okay.
Hello sir I am from India I had a disc bulge and protrusion at l4l5 and L5 and S1 there is no pain my back and no pain in my leg only pain in my buttock what to do and can I do gym again plzz sir help me
Fantastic story, I could really relate - especially about the part where docs where giving conflicting diagnoses of source of problem. I realize I own my recovery and its ultimately up to me. So, like you I have set up my own routine of stretches and exercises that seem to be moving me in a good direction. Best of luck with finishing your degree. And I hope you do open your own gym, you would be great I'm sure. Thanks for another motivating video!
- JohnThanks John, really appreciate it and yes, it's been the quite the story so far! As for the doctor's giving conflicting diagnoses, yes it really can create more problems then would want, because it's specifically going to influence's one's treatment. For instance, one may get a treatment for the wrong injury, because the doctor thought otherwise, which in the end is only go to hurt the patient with injury more. Now, I get that misdiagnoses are going to happen from time to time, but man it is real serious when you're dealing with one's body or life and I believe that their should be more responsibility held for those giving misdiagnosis. I mean the doctor/specialist that diagnosed me with a muscular injury was completely uneducated about my situation and reading MRI"s, and I'm sure he's continued to misdiagnose other people as well, which would be very unfortunate... Anyways, I do agree though that's it really is up to ourselves to really get the proper recovery and treatment that we need. Glad to hear though John that you've taken that initiative to develop you're own routine and that it's seems to be moving you in the right direction! That's always encouraging to hear and a positive step in the right direction :). Lastly, thanks, as it's always been my goal to open my own gym one day, so I believe I will do it if I keep my mindset to it. Take care buddy :)
Just back from a 9 mile run, no pain! I'm so thankful for your motivation in helping me stick with it. It is so great to finally see tangible progress. I admire your passion on injury management and fitness in general. Go with what you love to do, success will follow! All the best, my friend!!
- JohnThat's is amazing to hear man! I remember when you we're previously having difficulties running and you we're really working on planning to get back to it! You've come along way as well brother and I'm glad to hear you were able to run 9 miles without pain. That is some solid progress buddy! Keep it up and keep me posted with you're journey! All the best as well John :)
Watch your videos. Struggled since 19 I’m 22 and my back flared up again like it did in the beginning I feel like I’m out of options. Sucks literally the most frustrating thing! Your videos are inspiring 💪l
- Brad
Glad my video's have been helpful. If you have any questions regarding your back and training, feel free to reach out :)
Remi Sovran I do! Like you had I have l4-l5. l5-S1 injuries... from construction to deadlifting way to heavy without proper form. I destroyed myself and now I’m paying for it! Physical therapy does not help. I do half my time at home laying on my stomach and found out you do the same thing. Extension is the only thing that helps. Trunk flexion kills. I can barely straighten my left leg without a shooting pain. I will pay for a morning routine or something. Anything is worth a try. Funny I’m going for my DPT soon admission is next semester and PT does not even help me. My previous doctor gave me a sheet I could google also. So let me know!
- Brad
For sure. I offer a coaching service for people with back issues:
www.remisovran.com/coaching
Feel free to reach out. And if you think this something that may help, we can discuss and perhaps set something up :)
Did you try inversion table? I was like you and lying on my stomach for 3 month. PT couldn't help me at all but he suggested me to use inversion table. After using it for couple of weeks, I started to be able to stand up for couple of minutes initially and gradually longer.
How I can stop Sciatica and be back at bodybuilding again? I don't let it broke me. Bad is bad feeling like a half man
- Chris
Sorry to hear about that.
They key is to avoid pain-triggers and stick to pain-free movement/exercises. For example, think of switching to a TRX row instead of a barbell row.
@@RemiSovran Hello After 7 months. I did excactly that I can excersice. Thanks for the Insparation. But I still cannot Stand. What to do about the pain when standing
I like your channel,very professional and good educator
you help me a lot in my case Cervical spondolosis.thanks a lot sir
- FernandoNo problem Fernando! I really appreciate hearing that and I'm glad I could be of help to you! All the best :)
Hey man I’ve got L4-L5 disc bulge and pain is mainly in buttocks.I want to get back to the gym asap.I’m visiting chiropractor and he has suggested FootBalance in-sole.Can you please tell me how and when should I get back to the gym?Also what exercises will I not be able to do for life now?Thanks!
- Siddhant
You're going to want to avoid anything that mimics the injury mechanism of a disc bulge. A perfect example would be sit-ups. This is an exercise I'd suggest strongly avoiding. Also, making sure your technique is pristine on squats and deadlifts will imperative.
I would suggest looking at my 30 day instgram series on low back pain. I think you'll find it very helpful.
instagram.com/remisovran/
Hey Remi! I am currently in a similar situation. I am wondering why you never considered surgery? I'm not sure if I can handle another year of this pain....
- Kai
Surgery is not a guarantee. Many things can wrong with surgery (e.g., doesn't fix the actual problem, creates a new program, infection, permanent scarring) and there is a long recovery afterwards. The vast majority of people can get better without surgery, but they need to have the right guidance with their recovery.
I was told by physical therapists I needed surgery after 6 months of rehab. Clearly, I didn't need surgery and it was a failure of the therapists to provide a proper recovery program as I got better through a conservative approach on my own.
I wouldn’t worry about a pt not looking at an MRI. A lot of people have bulges/herniations without symptoms.
- Jose
For sure. But the a visual of the anatomy can help solidify a diagnosis :)
Good stuff buddy! Very inspirational!
Thanks buddy, glad to hear that! :)
Overall, which exercises helped you recover the most from the disk bulge? I've been stuck with it for the past 1 year
- Eashan
Wouldn't say there was one specific one. Biggest thing that helped me was becoming educated about disc injuries.
McGill Big 3 can star to help
Stiff leg non weighted good mornings . And reverse hypers to a lesser extent
I got herniated disc and sciatica 3 months back.... Now the pain is almost gone but i still do feel some numbness..... Can you give some signs that I can look up to and can know that my sciatica is healed???? Plzz do reply!!
- Ravi
If the pain is gone or dwindling down than that's your first indication it's healing or healed. And if you don't have any shooting pain down the leg, that's another indication. Sounds like your doing the right things right now Ravi :)
Right now i am feeling pain only in left butt!! And sometimes a little tingling.....
man remi your videos are solid motivation materials :)
- AbhijitThanks buddy, I'm glad you enjoy them and think that! :)
Hey , I'm suffering from disk bulge in L4\L5 and L5\S1 and sciatica. The doctor also said I can never do gym is that true? if i do gym the bulge will come again even after healing?. Plz tell if I can ever do gym again in my life and if yes, why and how?
- Abdullah
Hey Abdullah, actually addressed this questions in a recent video:
Is It Okay to Go to the Gym with Lower Back Pain?
ruclips.net/video/RH8FC0Bmrgc/видео.html
Hello remi . I was hoping you could answer my question as all the doctors and chiropractors have been of no use . I'm having broad based paracentral/ foraminal disc protrusion (5mm ) for 2 years now in l4 l5 . There's no or minimal pain if I bend forward , but backward bending causes pain . Thus its painful doing mkenzee exercise . What exercises do you recommend I do apart for core strengthening which I'm doing . Any help is appreciated
Man, that kind of pain comes probably from facet joints. Read prof. Stuart McGill books "Back Mechanics" and "Low Back Disorders". It's not a miracle cure but it will help you to understand A LOT of stuff about your biomechanics and get on the way to full health. I overcame a l5s1 disk herniation and facets degeneration with oxygen-ozone theraphy AND McGill rehab program. I'm reading his 3rd book "Back fitness and performance" to get fit like i've never been in my life. Peace and be positive!
- Ammol
+1 to what Andrea said. It seems you have additional issues or problems going on that are causing you're pain. What I would describe you're situation as is "extension based back pain", which may be a result of facet joint issues or spondylolisthesis (vertebral slippage), etc.,. Hard to specifically say, but this is a situation we're the Mckenzie exercise is not a good idea to be performing if it's causing you pain. Essentially the Mckenzie stretch in a sense can almost be seen as a provocative test for lower back pain. As far as exercises to do, it's really hard too say, since everyone is going to require a different exercise or workout program and I'm not personally evaluating so I can't really give any specific suggestions. However, I made this video recently about how to develop and exercise program for a lower back injury, which may help point you in the right direction:
How to Develop an Exercise Program for a Lower Back Injury
ruclips.net/video/XeMXhbsmpOE/видео.html
Hope this helps :)
Remi Sovran thank you for such a detailed reply . I took the opinion of about dozen doctors and therapist and apart from this only other abnormality was sacralization of l5 . I desperately want to get back to weightlifting so I'm strengthening my core rn . anyways I'm positive and hopefully recover like you did . you're quite inspiring in the sense you got back to lifting and sports . gives us hope that we can too . :)
- AmmolNo problem Ammol! Yes, you would think that all those doctor's and therapists would know what to do or recommend, but a lot of them just quite frankly don't, because they aren't fully educated about the topic of lower back pain. Mind you some are, but they tend to be very hard to find. Anyways, yes core strengthening would be important, but it's important to identify what you need addressed (e.g., rotatory stability, anterior- core, lateral-core, glutes etc.). Often people could benefit from all, but normally 1 or 2 (or maybe all) need more of focus then the other. But, you would only really know what you need with a proper assessment, (whether you do that yourself or have an experienced physical therapist, strength coach or chiropractor, etc. do it for you). Regardless of an assessment though, building you're core is of importance and as a general rule of thumb, don't do anything that causes pain as this is in an indication that the exercise is not advisable or should be avoided at this time. It would be best to regress to something easier or cut that exercise out all together. Hope this gives you a little more insight Ammol and I hope you can get back to weightlifting and sports soon ! :)
What I don't get from the video, and maybe you didn't even mean to talk about it, is what kind of exercise protocol fixed your back. It is what I'm looking for at least in this moment, as I am dealing with sever sciatica myself.
- Michele
The exercise protocol needs to be specific for the person's back pain. There is no one size fits all approach. If you're looking to start things on your own, I'd suggest beginning with Dr. McGill's book "Back Mechanic", and then proceed from there. However, nothing will beat a skilled clinician or trainer :)
I thought I was the only one dealing with chronic back pains sciatica. I have been with it for over 3 years. I’m glad you have experienced on this. It’s going down through my legs and thigh. Is there anything you can help me with it
- Ahmad
Sorry to hear that man. How can I help?
@@RemiSovran I talked to you on Instagram
@@RemiSovran I just need some tips on how to heal myself
I feel that I just overworked and jinxed myself. 7 months into my weightlifting, my deadlift went from 185 to 355 and my first attempt at 355 lbs hurt my sciatic side of my leg. It was a sumo form. That resulted in me getting sciatica.
- Jolly
ahh sorry to hear that Jolly. How are you doing right now?
Remi Sovran You know, I still feel pain when I deadlift lightly and sometimes when I sit. There’s always a feeling in my leg. I’m still 15 too.
@@jollylx7651 Update?
@@succulentflakesofperfectly5541 I’m doing very good. I was just given a pain killer medication that did nothing. Just took a month off and took it easy on deadlifts. I often feel the pain but it’s very light.
@@jollylx7651 Strange how deadlifts are working out your lower back by destroying it. Great selection of exercises!
I have a bulge at L4-L5, i may need an artificial disc replacement as it's been nearly 18 months since this began. Oddly, light trap bar deadlifts with the strictest form is helping me, not curing me, but the stability it's providing without flaring my symptoms is helpful. I'm hoping that if I have an artificial disc replacement that I can get back to lifting to a somewhat heavy weight, as inactivity is the WORST thing for spine health. I've tried physio, medications, neuro said no to the injections as they aren't a fix, and I've tried to wait it out... so ready for this nightmare to end. I have zero problems elsewhere, no disc height loss, no disc water loss, just a bulge... my spinal canal is slightly narrower than the average joe, so any abnormalities are easily symptomatic for me. What is your knowledge about people returning to max effort after an operation? I have a positive mindset, I don't drink, smoke, I'm still active and very healthy... just want that part of me back that allows me to run, box and deadlift.
- Cooked
" What is your knowledge about people returning to max effort after an operation?"
Hard to say. Haven't really worked with anyone that has had an artificial disc replacement and that has had the goal of returning to max effort deadlifts. The only concern with an artificial disc is that is may alter that axis of rotation at that segment and perhaps alter loading patterns on the spine.
Biomechanics of a Fixed-Center of Rotation Cervical Intervertebral Disc Prosthesis
www.ncbi.nlm.nih.gov/pmc/articles/PMC4300875/
I think with the proper approach to training though - you can manage this and make a return. You just need to be very well informed about your spine and understand proper lifting technique, as well periodization related to your body. Perhaps at some point, as you can advance with your training - it would probably be worth highering a good strength and conditioning coach.
@@RemiSovran I was a PT myself, correct form is something I happen to be a nazi at so I guess I can do this, thanks for the study you provided :)
No problem :)
Interesting passion for deadlift when this supposedly back-strengthening exercises ends up destroying your back...
Sir I am suffering form bulging disc L5-S1 last 9 year .. plz sir help me .. my waist on 28 " inch sir .. I think my pelvis bone not growthed .. plz sir help
- Abhi
I would recommend seeing a McGill practitioner :)
So what to do to stop feeling this pain and what kind of workouts can I do ? :'( it's debilitating but I wanna get on with my life
- Matthias
I'd recommend hiring a good personal trainer who can go over your injury history and take you through workouts that can allow you train without provoking pain.
Hey I herniated my L5. I've started doing yoga and I'm getting flexible. I want to start lifting weights, but i still have pain and inflammation. when do I start lifting? I want to start playing sports again. It's been a year of suffering.
- X Z
People with disc issues can workout. But they need to train in the proper ways and be smart. For example - exercises like sit-ups would not be a good choice, but something like the bench press may be okay. I'd suggest finding a good coach if you're unsure about when and how to go about lifting.
My sciatic pain just cured in two days with mcanzi exercises, and now i can raise my legs easly. So does that means its too little injury or its just a false alarm or what kind of thing happened to me 🤔, btw i still have a very little pain in my lower back, but it’s nothing compared to day before yesterday.
- Rambo
Great to hear that Rambo! :)
Hi, how long did it take for you to start feeling the pain. So far I understood your first few weeks were pain free. And then it started.
I have a disc bulge in my back at L5 S1. As I have got myself injured I felt sciatica right away. I slowly worked myself out of it and have been living with out any symptoms. Now as I was squatting a week ago I again experienced some sort of pain in my back without any sciatica though. I went home and started to test myself. My back felt very tight for a few days. So I was doing some stretches, bridges, cat/cow etc. to mobilize. Now it feels less tight and more mobile. I can pretty much do everything bend over etc. Only at sitting I feel some dull pressure and some numbness (which goes away as soon as I stand up and do some stretches/mobilizing.=. Now I dont know if the disc has just pressed on the nerve and it aggravated the symptoms or if I just herniated my disc. So I am totally in panic now every morning from what awaits to me when I wake up.
- Roland
First few weeks I had pain, but it got worse as I continued to do the wrong things. Sounds like the disc could have put pressure on the nerve and aggravated things a bit. I'd suggest avoiding anything that triggers pain or makes it worse right now and until the symptoms calm down.
@@RemiSovran Thanks for the answer. I find that posteriorly tilting, sitting on my injured side is what gives me the symptom: a palm size tightness around L5 + upper buttock. I would not consider it a pain it is some sort of dullness/tightness. Its been for a week now. It is however less dull/tight now already.
@@RemiSovran is there any scientific research on what causes tingling and what causes pain ? Both seem to be nerve related but they seem to be two completely different sensations.
@@leosztlak Yeah. That's a good question. Haven't exactly looked into the research or the plausible causes for that. But I'd say a few things. I do believe it depends on the area of the nerve and pressure applied to that makes a difference between sharp pain and tingling. A
Very inspiring. So do you still suffer any kind of sciatic pain or stiffness? Or is it completely cured? I injured my back almost a year ago now, it got better through physiotherapy, doing exercises and going to the pool but Ive reached a plateau in my recovery and I can no longer improve. Is there any way i could contact you? I would love to talk to you more about this. Thankyou
Thanks, Paul!
No, I don't suffer any sciatic pain. I mean I wouldn't be setting PR's if I did:
405 - Deadlift
instagram.com/p/BoEiuyWAjyO/?taken-by=remisovran
Stiffness? Sure. But everyone gets 's stiffness.
"Is there anyway i could contact you?"
Ya. Shoot me an email at askcoach@remisovran.com
Cheers,
Remi
@@RemiSovran thank you so much man. I've felt helpless over this injury for a long time now but you've given me hope. Good luck to you my friend.
No problem Paul! :)
I'm facing disc problem from 2 year I don't know when it will be completely revovered
- Brajesh
Sorry to hear that. If you have any specific questions, I'd be happy to help.
You are great... Same boat now can't write exam scl
Thanks, Amandeep. Hope your doing okay.
whats up man just browsing through lots of your videos, was just curious did you ever suffer any pain with pendlay rows and have you done any upside down hangs?
EDIT: could u name a few lower back strengthening exercises that you personally do and what about hip thrusts?
- Cameron
Yes. I had to cut pendlay rows out and to this day won't perform them. It's a lot of stress on the low back, but it also the positioning puts an added stretch on the nerves, which isn't good for someone that has a history of sciatica.
As for hanging upside down, it always felt pretty good when doing it. But sometimes when getting off an inversion table, it was painful.
To name a few exercises I do: deadbugs, birddogs, planking variations, stir the pot, pallof presses, etc.
Hip thrusts are good for the right person. The extra range of motion on a hip thrust could be a problem for someone with back issues and starting with a glute bridge may be better.
@@RemiSovran oh right man , I guess not everyones going to suffer having to cut out the same exercises, thanks for the reply once again, ill try those exercises out and see what feels good for me, yeah just recently started adding in hip thrusts, what upper back exercises do you do and do you perform any type of squat? would you recommend hack squat? just kind of disappointed because i can squat and deadlift to an extent, but one wrong movement or anything and that's me with another set back so i just want exercise to replace them at this stage.
hi, i twisted my thoracic spine and it is been 7 months. I am doing rehab exercises and getting adjusted, but not making any progress. Do you have any suggestions for me
- Omprakash
I was suggest reading the book "Back Mechanic" if you can or finding a McGill Method practitioner :)
Your awesome bro.. God bless you. I love everything ur done.. amazing.. I strained my lower back 2 years ago deadlifting.. an only went back to them
In an off.. but don’t really do them anymore.. too chicken ..
I only squat an Bulgarian split squat
Ur glutes are also very strong an developed so that helps ur lower back as well
I want to go back
To deadlifts but fearfull
- Tennis
Right on. It's a process getting back. One piece of advice I can offer is to be patient and invest in your health as best as you can :)
Remi Sovran I’ve been told my back pain is more left side.. the Ql muscle
An the hip a little
So how do I get this left side stronger?
Also I’m having some left bicep tendon issues the short head going into the shoulder
good to see u recovered well bro
- Pankaj
Thanks brother ! Hope things have been well :)
I had disc injury 8 months ago , with yoga , stretches , and exercise
I CAN now run and do most if exercise but find it difficult yo touch my toes but J still I have pain will I be able to join Army
- Danish
I would be careful with touching your toes and how you bend, especially if you have a disc injury. This is easily aggravate things if you're not careful with how you bend.
When did your sciatica begin to get better? Bcs i have it now..im going crazy..i slipped and fell 2 months ago, hurt my back then one month later sciatica started in my right leg, pain and burning.. ://
- Jason
As soon as I started avoiding my pain-triggers (e.g., sitting, bending over), I noticed improvements :)
Remi Sovran so now you can sit freely?
- Jason
I can do way more then sit pain-free as per this video :)
Remi Sovran thank u for sharing..did u experience burning in your foot or only pain or both?
- Jason
No problem! No, I didn't experience and only had a tingling sensation in my right foot.
I hope you achieve these goals one day.especially your own gym
pooyan saremi Thanks buddy! Really appreciate it and I'll make it happen one day! :P
🙏🙏🙏💪👍
Hey Remi, good job on the recovery brother, just wanted to ask other than the deadlift whats your over all workout routine, especially for abs. For me all i do is swimming since i have an l5 s1 bulging disc, but i feel i need to do some weights and ab workouts as well to lose any extra fat and gain more muscle, so yeh again the question is whats your workout routine
- Strictly
Good question buddy and I'll address this in more detail in a future video, because I think that would be a good idea. But to give you a gist of things, I normally start with abdominal training always and I'll usually do one exercise for the anterior-core (e.g., ab rollouts, front plan, etc.), lateral-core (e.g., side plank, single arm farmer's carry), and rotatory core per se (e.g., paloff press). Normally every workouts starts like this and I do this, because I never gave my core priority in the past. Always saved it till the end of the workout, which I think lead a lot of imbalances possibly developing over the years you can say. But other than that, my workouts involve 4 different focuses:
Lower Body (Hip Dominant; e.g., deadlift)
Lower Body (Quad Dominant; e.g., squat)
Upper Body (Vertical Push-Pulll; e.g., Shoulder Press, Pull Ups)
Upper Body (Horizontal Push-Pull; e.g., bench press, Seal Row)
And I will rotate the order each week as well in order to ensure balance throughout the month :)
can u tell me exercise for scatica
- Adi
I'd recommend seeing a good physical therapist :)
Very inspiring I hurt my back on a set of 405 deadlifts. Powerlifting was my world so it’s hard to hear, but this gives me hope. I’m going to get my core strong as hell and try to return in 6 months. I’m thinking at-least a 10 minute plank and 5 minute side plank before I go back to deadlifts.
The only question I have is how is your back today and are you still hitting PRs. Also, I just have a bulging disc with an annular tear. If I’m religious about my routine could I get back to lifting in a year?
- Gaiseric
A longer front plank or side plank isn't necessarily the best way to train the core. I would recommend looking through Dr. McGill's material on this. Better ways to increase the challenge than holding a 10 minute plank.
Back is fine today. And no I had suffered a stress fracture (shin) in my tibia 2 years ago, and I have not retuned back to heavy deadlifting since.
Within a year, yes it's possible. But depends on the severity of your situation. Some could be shorter, some longer. Depends on the quality of your recovery program as well.
@@RemiSovran Yeah stress fractures are rough, but they have a high rate of healing eventually. Ill look more into Dr McGill’s work. Thanks for the recommendation. Hope both our injuries heal quickly. Good luck.
@@gaiseric9518 How are those deadlifts strengthening your lower back muscles?
@@tradenewscentre5010 The planks and reverse hypers do that. I did those for months before getting back. Didn’t touch a deadlifting bar until I could do a 5 minute plank at 220 lbs.
I messed up my back over a month ago doing deadlift. I have back pain (nothing that is not tolerable, but my hips feel locked). It sucks not being able to go to the gym considering I made a decent progress. I am gonna have to start from level 0 again.
- Average
Sorry to hear that average. Hope you can make a quick transition back :)
How's that progress on deadlifts back strengthening progressing? How many herniated discs already?
@@tradenewscentre5010 I'm back in the gym. I don't deadlift or do anything that strains the back. I am way stronger and look bigger than before since I am focusing on my form. The pain is still there, but much better. Most of the days its good but sometimes it hurts more. I have disc bulge at L5-S1 to the right side which is causing sciatic pain.
Really an usefull and indeed most for me at this moment👍
Awesome to hear that :)
I'm still scared of starting to deadlift again, even though i'm free of back pain for many months. This video may give me strength to try it out again. SAFELY ;)
- Lmao
Yes, be careful and strategic :)
@@RemiSovran Strange deadlifts are exercises for lower back strengthening. But instead you are walking around with back pain and a life-changing hernia injury. Something doesn't add up, does it?
An insightful and inspiring journey. May I ask, with your deadlift routine, how often per week and how many sets would you be looking at. I ask you specifically as someone who has overcome a hernia and sciatica combination. I'd like to follow the same path.
- LMK2
Depends on phase of the program I am at. Sets can range from 1-6. With reps being from 1-5. For you, it would depend on your goals, but I wouldn't suggest any high reps for deadlifts.
Awesome video bro.... this has exactly been my journey. Though I have not done weight training. I injured my back by overdoing abs exercise . Ever since I have not been to the gym . I just walk and swim to maintain weight. What do you suggest me if I want to start weights. A normal gym coach or a PT what do you recommend for learning weight training ?
- Sangam
"Thanks, buddy! I would first recommend getting a proper diagnosis from a skilled clinician if you don't already have one. There are many causes of low back pain, and finding the root cause will give you and the trainer/coach a better understanding of how to work around your injury. As for starting weight training in the gym - I'd suggest hiring a trainer/coach who is competent in the spine and can educate you about your back issues. Low back pain can trigger by different movements, postures, and loads. And if you can find a good coach/trainer, they can perhaps identify and teach you what movements, postures, and loads trigger your back pain. Often cleaning up people's technique during various movement patterns and postures will allow people to train pain-free, and promote healing of damaged tissues. But this is something you'll only find with a "quality" trainer, which can be hard to come by if you don't know how to look for one. If you need some help finding one, feel free to message me and I can perhaps send some recommendations your way."\
Cheers,
Remi
Why you going to high on ab crunches? You did injure yourself in an ab machine?
Hey Remi,
I have exactly same MRI as yours, Lateral disk protrusion on right side L5S1. I got it 6 months ago while doing deadlifts. Now as you explained that you almost fully recovered. I wonder that have you done MRI recently?
The reason for me to asking this question is that no pain or 100% movement doesn't always mean that you got completely healed from inside. As you have recovered in last3 years, I am just curious to know if 100% healing of Disk Protrusion is possible or not.
Let me know your answer. I am hoping to gain some knowledge & confidence from your experience in last 3 years.
Regards.
- Shiv
I actually have my follow up MRI scheduled tomorrow, so will know exactly in about a week how things have potentially progressed over the years. And yes, while I'm pain free and have made a recovery, I personally don't think my disc protrusion has 'fully' 100% healed, it's just got the point we're it's pain free. That's just my opinion at the moment, but I'll know for sure after I get the MRI results. I personally believe that a disc protrusion can 100% heal, it can just take a heck of long time and one's recovery plan needs to be 'very' good!
Thanks for reply Remi, please let me know the result of follow up MRI later.
Regards.
- Shiv
No problem Shiv, I think I'll end up making a video to address this :)
hey Remi i am also suffering from l4 l5 slip disk problem, can i do basic weight lifting in gyms for improving my back strength??
- Jayseh
Hey Jayesh! To answer you're question... it really depends. Does you're disc injury cause pain? Or does it only cause pain during certain activities? or does it not cause you pain at all? If it doesn't cause you pain at all, then you should be okay, but you would have to extra cautious with a lot of the activities you're doing. For example if the slipped disc is posterior, you're probably going to want to avoid rounding you're lower back (.e.g, sit-ups). However, if it only causes pain during activities, then avoiding those would be of importance and you should work in what you're capable, comfortable and can do pain free if you're going weight lift :)
hey Remi , actually i had my first back pain in feb, 2015 at that time i was doing my internship . the pain was severe , i had an xray and doctor told me it was normal muscle pull but it took atlaeast 1 week to recover but after some 5- 6 months later the pain was still there and in june 2016 i had another check up with another doctor and he told me that i have slip disk problem in my lumbar region and then i started yoga and my candition was slowly improving and then in july 2016 i had viral fever for 2 weeks after that my whole body candition get worse as i had pain in my joints and in september 2016 i had my blood test in which my uric acid was high and it took 1 month to recover but my body was weak so my doctor to strenthen my body and in december 2016 to feb 2017 i had done gym and i had seen considerable amount of improvement in my body as i was able to recover but in march 2017 i left gym because of some timing issues but i was doing dumbell exercise at home but rom last 2 weeks the pain is coming again
sorry for the long reply but this was my story with pain
- Jayesh
Sorry to hear about that Jayesh and thanks for sharing you're story! Never easy going though back pain and I could imagine what you had to go through specifically with the fever and how that affected you're recovery. As for the pain coming back again.. it sounds like their may have been some activity or exercise that you may have done prior to that which could have triggered the pain to come on again? Or maybe it was a lack of sleep? Or in combination with poor dieting? Hard too say, but if you could potentially identify what this (e.g., dumbbell exercise?), and remove it, then you will ultimately put yourself in a better position to prevent a future problem or pain from occurring again :)
thanx for the reply Remi ,
dumbells are the weights which we use while doing exercise
can you give me advice which is better gym workout or basic workout with dumbells
Hey remi! After 5 months of rest, rehab, frustration and slow healing im slowly become more pain free. My question to you is this:
Once you are completely pain free, when would you return to a contact sport such as wrestling/judo/jiu jitsu or in your case, hockey and weightlifting? How long until you feel confident to go hard 100%? Thanks.
P.s- i almost had a microdisectomy and opted out last second....apparently the likelihood of disc issues reoccurring after healing is 10% and that's for both surgery AND natural healing; i wonder why sports athletes go through with surgery knowing this fact? Cutting disc away will surely make the outside of the disc more vulnerable! Hope you're well remi and keep up the great and helpful videos, so helpful
Hi Nore,
To answer your question, it took me about a full year after becoming pain free to comfortably return to playing hockey full time and doing some serious weightlifting. I was really cautious and really wanted to build up my training capacity before hand before really getting back into things. At the same time, there was the psychological factor as well... I was a bit afraid to return and wasn't sure how I'd respond when returning, so it took me a while to overcome that as well. However, I'd also like to mention that I did attempt a playing a few times in that 1 year period, but never committed full time as I wasn't sure how I'd respond at first. So, ya it was a slow process and I slowly built up to it :)
" i wonder why sports athletes go through with surgery knowing this fact? Cutting disc away will surely make the outside of the disc more vulnerable!"
Completely agree. In my opinion, it mostly has to do with the people treating the athlete themselves. I believe a lot of the times many of these athletes are getting an ill advised program/rehab strategy, and things end up getting worse for them... and then the next thing you know the only option is surgery. Keep in a mind a lot of these athlete's are under a lot of pressure and when a doctors says or advises they need or should get surgery done they will usually listen without really seeking out a second or third opinion.. Just my thoughts and saw some interesting things when I was working with the Toronto Raptors :)
Remi Sovran thanks for the answer! Last question, after recovery, is back soreness without nerve pain an indication that the herniation is coming back? Would that be a major sign for you to rest or dial back the training intensity? Thanks bro
Forgot to also ask you if you still use spinal hygiene even when you've recovered? Do you still sit down as little as possible, do your rehab exercises etc? Would be great if you could do a video on this
- Nore
No problem! As for the back soreness question.. it's hard to say.. since a lot of things could cause back soreness. For instance, you may have just over did it one day with regards to exercise or standing/sitting and that may have used up and over exceeded your capacity. The herniation is probably still there, it's just your body may have adapted to it since you've managed your pain triggers effectively. As for determining when to dial back the intensity.. Well, you kind of already said the answer in the previous statement you mentioned :)
If your experiencing back soreness, that would be your first indication to dial things back and give your body some rest. The key thing is to always listen to your body! If you experience any discomfort, tightness or odd pain, that would be your indication to dial things back :)
As for the second question,
Absolutely. I still often lay on the ground when I can to do work or I'll often take breaks from sitting and move around. Maintaining and practicing good spine hygiene is critical for longevity! As for doing rehab exercises, yes I do. I do a few routine stabilization exercises prior to every workout :)
I'll definitely do a video on this :)
How many months did you take to fully recovered
- Binarani
Took about 1.5-2 years to get to a relatively pain-free point. And an additional year to get back to heavy weight training :)
@@RemiSovran but it's not herniation for me only bulge and facet arthritis
I hv sciatica and spinal stenosis and a bunch of stuff i cant even pronounce unless i go bk to see my mri paper l3 l4 something loke that any advice i tried a lot of things already chiropractic acupuncture etc i do need to lose a good 35 pounds etc but besides that i heard swimming is good any advice what to do or take i dint wanna take pills and they dont work anyway
- Gerry
I'd suggest seeking out a skilled clinician that can specailizes in low back pain. www.backfitpro.com has a list of them.
Back mechanic, the book, is also a great read and I think can help you out.
Swimming can be good, but it depends on the person. Some people get worse with swimming. Really depends on what your doing in the water and what kind of swimming strokes. And if they cause pain.
Remi Sovran ok thank u i appreciate it
Remi . the video is inspiring..
I was diagnosed with L4-L5 disc bulge in 2014 and had pain while sitting or doing any activities on to the leg too.. later it got over with simple exercise and got back to gym at 2016 and came back well. but in may 2018 I got the same issue and now am at rest. what to do now? could you help ..
- Nikhil
Glad it could be inspiring Nikhil!
As per your question, the biggest thing would be to get back to what worked for you prior. For instance, avoiding pain-triggers and doing the exercises you did would probably be very important. I think that would be the area to start, but for anyone with discogenic mechanically related back pain, the could be to avoid your pain-triggers as much as possible. This will allow the damaged area to heal without causing further injury.
WIll there be a chance of getting a disc bulge again if i start workout ?
@@nikhilchand457 wath exercises did you do to overcome ypur first injury?
@@SuperPulseadasArmwrestling just visit a neurosurgeon. He'll suggest it to you based on your issue. I did the same.
That’s not a herniated discs, bulging disc completely different outcome !
Would you do the same with actual herniated disc ???
- Augustin
Can you clarify? I had a disc protrusion (contained disc herniation).
@@RemiSovran herniated disc properly speaking is a next stage of a bulging disc when the nucleus is leaking through the crack of the annulus and leaking into the CSF of the spinal canal.
Are we taking about the same injury ? Or your disc content was more or less preserved ?
Because once the nucleus is leaking there is no regeneration for the disc in question.
So my question was if you will had leaking nucleus from your disc, would you follow the same routine and go back to deadlifting ? Cause the injury will most likely contraindicated you.
@@augustincurt588 so to clarify. There are 4 types of herniations. Disc Bulge (Nuclear disc herniation) Disc Protrusion (Contained nucleus disc herniation), Disc Extrusion (non-contained nucleus disc herniation), Disc Sequestration (Non Contained Herniation Plus part of nucleus as been cut off and from disc). The approach to them all would be roughly the same. Just depends on the person's symptoms. Not so much the actual herniation.
@@RemiSovran First of all I respect the time you give to reply to my comment and to clarify. I did understood that you were highly educated on the topic so that’s why I was shocked that I actually get confused on what was your condition at the time of your first injury.
I also respect the work and dedication you put into this program it’s really impressive but I’m doubting that you can actually prevent recurrence of herniation by pushing your body to such extreme.
@@augustincurt588 keep in mind that a Herniation occurs by repeated cycles of flexion extension. You need to define extreme. A person can simply throw throw their back out tying their shoes or shoveling a snow. If you deadlift with good form, you your not creating the injury mechanism for an Herniation. Obviously there is a risk I'm taking with heavy deadlifting but it took me years of education and knowledge to get to this point. And my back has never felt better in terms of endurance and strength :)
Can you still squat and deadlift in 2021 bro please reply?
- Zaki
100%. Yes, I can :)
Thank you sir 🙏🏻
Hello there sir! Im happy to find out that this bad thing didnt make you give up on your dreams. Do you know any old men strength trainees with injuries such as yours. How do they feel at old age now? I have also joint injury but am too much afraid to continue fully on considering the fact what my upcoming old years might feel like. Thank you for the inspiration.
Thank you!
"Do you know any old men strength trainees with injuries such as yours. How do they feel at old age now? I have also joint injury but am too much afraid to continue fully on considering the fact what my upcoming old years might feel like. Thank you for the inspiration."
Ya, that's one of the risks one may be taking if they continue with athletics or weightlifting. I'm not sure of any specific cases as I'll admit I haven't looked at the long-term effects of other older aged individual's, but normally they tend to be pretty up regardless of their sport of activity. I believe I heard somewhere before that athletes tend to have a lower lifespan than a more recreationally active population. Something to consider, but it is the risk associated with prolonged athletics.
Heey man I am wondering how are you today. I suffered minen protrusion 2 and a half yrs ago L4-L5 and I only had pain in my leg but it was so bad that I almost went suicidal. But today I am great I’ve been doing a lot of planks, crunches, running and all other types of core workout. But rn I am considering going to the gym. I know it is crucial to do every workout corectly in order for everything to turn out good. Hope you are good 😁
- Frale
I'm doing awesome man. Can't complain. And glad to hear your doing better. That's great to hear that you're getting back into training. Keep up the great work :)