Deadlifts and barbell squats (deep squats) Were the exercises that gave me sciatica. I use the leg press, lightweight, and high reps, which seem to do the trick.
The reason you got sciatica is because your technique was very good and you weren't taking care of your mobility exercises. If you do those two things correctly, you won't get sciatica. Matter of fact, the more you do weighted squats, deadlifts, combined with mobility and core work, you could prevent these injuries. I do agree, if you have a bulge disc, avoid these exercises until you are fixed. Then do these exercises. If you do these exercises and have perfect form, you won't have these injuries.
Thank you. I have a herniated disc, I am being proactive but cautious. Despite being very careful with exercise, I have noticed delayed onset of the back being aggravated and so this video confirmed for me what to avoid but importantly what may be possible. I would add that it is also very important to think with the same logical approach to daily life movements not just to when exercising as it is these occasions when you are not so present and guarded to the movements.
Wall squats really make my quads burn, if you hold it long enough. Then there are rear lunges or static lunges, and hip thrusts to work the flutes and hamstrings.
Six of the seven were regular parts off my routine! Can't help but wonder how much of current problems have been made worse over time by not knowing this stuff.
The silver lining to a disc injury is improved awareness of posture in all positions and daily motions. Although I’ve always felt I’ve paid attention to posture and maneuvering, I’ve learned several mindless movements throughout the day have had room for improvement.
Thanks, I actually just gave myself a thoracic herniated disc with the leg press, as I lifted too heavy, and wrong posture, and I am a woman. & I was feeling so good, that I was uppling my strength, but too early, and I think I was already hurting it the week before, but did not know any better, and than I got up from the machine and it was game over. & I have been very sad. My job is a sitting job, on a truck that moves a lot and bangs and jumps. so it's not good. I am very disheartened. I am a lady and I just got more serious with my workouts this year and now it's like game over.
I am 55yo and have worked out 6 days a week for years. I will stress I try to be extremely careful about my form, and I don't go crazy with weight - form is king. Two weeks ago I got my very first episode of sciatica. I am fairly certain that a single-leg leg-press (possibly with imperfect form, my foot was in the middle of the press) was the cause of the bulging disk. I have always hated the leg-press because I always find issues with my lower back, no matter how careful I am about my form. So this comment is to stress that, in my opinion, noone should be doing leg-press, especially single-leg ones.
Great information thank you .. I’m a runner with a herniated L5 S1 disc ..having sciatica for 9 months is crippling mentally and physically,I’ve also been doing 5 of the exercises u said to avoid just trying to keep fit since I can’t run anymore..I like the stair master for cardio it doesn’t give me any pain and is a great workout ..
Whilst this info is CORRECT during the acute stage, through rehab you eventually want to be working on weaknesseses and then to these many of these movements. Many specialists argue that you do in fact want to be doing these exercises. Please don't let this video scare you into never doing these exercises again. I have 2 herniated discs and am now pain free and back deadlifting.
Spot on! I heard a pop in my left lower side at the end of using a rowing machine as I was putting the handle back about 14 months ago. I stopped using the rowing machine and lifting my legs and side planking doing abs exercises as they were painful. I modified a few other exercises (not putting weight through my spine from top to bottom) and it got better by itself but it took about nine months. I then heard the pop and felt pain again three months ago using the leg press so I am now not doing leg press and I have just stopped leg extensions because I have also been told that they are not the best exercises to do for quads anyway. I had a CT scan and that showed a bulging disc at L4/L5 and L5/S1. The latter does not seem to be causing me any issues. Shame I didn't see this earlier as I would not have gone back to the leg press/extensions etc. I will follow your advice about not doing these gym exercises and the 5 steps to rehabbing a bulging disc. I find that walking is great for me and I can cycle on a gym bike without too much of an issue. I will monitor this to make sure that I don't have after effects. Cheers!
So here's my question. when someone has disc issues you've described many of the exercises that we need to avoid. So WTF can I do? How do I maintain/gain leg strength in a way that either minimizes or avoids aggravating the disc? A big piece of quality of life as we get older is to keep leg strength up. How can this be done without going through the lower back?? I'm actually upset, because I'm trying to think of exercises that CAN be done and the best ones are now gone.
Here are the exercises: Squats: -Goblet squat -Static split squat (beginning) then move to Bulgarian split squat when your glutes develop. -Belt squat -Sissy squat Other leg muscles: -forward and reverse lunges -DB Step ups -Glute bridge (not too heavy) starting with body weight
8 months ago, i was diagnosed with 2 herniated disc and degenerative disc disease , all that from 3 years of bad sitting postures, long hours of work, and bad lifting technique. 5 months ago, i started going to the gym , doing all the 7 exercises and none of the symptoms has been disappeared. I'm very thankful now for getting into this video! thanks a lot! and sorry for my English grammar , I'm from Chile 🇨🇱
Hi there, I hope you’re still active here. I got it similarly due to whatever you have mentioned here about bad work posture, bad lifting techniques and long hours of sitting. Did it improve for you eventually? If yes, please let us know the steps and process of it.
So much for giving alternative workouts (emphasis on plural), like he promised in the beginning. Also, these seem like the same things that could apply to a herniated disc.
Recently diagnosed with bulging disc between L3,L4 & L5/S1 and come away not knowing what was hindering recovery and or what I should/shouldn’t do. Very grateful for this video and glad I have come across your channel. Needless to say that I have been doing most of the things I should avoid, no wonder I am suffering at the minute 🙈 plus I have a desk job so that doesn’t help either. Hoping things get better soon as I am missing working out, not only good for my body but my mental health too. Look forward to more videos ❤
Hi bro,Hope you are fine and resumed your gym.I also recently got diagnosed with the same disc bulge.I wanted to know your experience like I am doing cobra and cat cow only and avoiding going to gym also from last 5 weeks.Little bit pain is there.Any suggestions from your side?
This is really good info Will. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
Useful process of elimination but only one leg exercise? The lunge? I read that bearing more weight on one leg than another aggregates SI joint issues. Would a lunge, to you, be considered bearing more weight on one leg than the other?
Finally i found a good video about what exercises we can do in gym . Will is a matured PT. We would like to more about the exercises we can do when it comes to chest , triceps, biceps also . Could you please do a video on that . ?
So if someone has a herniated disc in the lumbar spine like me, L5 and they cannot squat or deadlift anymore. What are we supposed to do to replace those exercises with loads of weight we are used to doing? Can we not strength train anymore? I have monster legs and so now I cannot hit my personal gains anymore because of this? I need some more advise on how to train with a herniated disc in my lower back.
Really useful information! I worry about making my bulging disc worse with exercise, and these guidelines are very good 👍 Please could you advise on abdominal exercises? I do planks, side planks, bear crawl and dead bugs, but are there any others?
Spot on from my own back issues perspective...Btw would you say that very light " power plate "usage is detrimental or supportive in mild episodes of back pain/sciatica ? thanks
Do you have a full leg workout routine? What set scheme do you recommend? I was doing leg extension, seated hamstring curl thinking these were okay. I also do step ups and split squats with about 10 pounds. And then I also do seated calf raises. I have L4 and L5 bulging discs. If there is only a few bulging disc safe excersies, would you recommend 5-6 sets? Also, if you're in the 'centralization' stage, are these exercises good or still avoid? Meaning seated hamstring curl, leg extension
Another bad one for me that you probably should have mentioned is the bar hip thrust off the floor with back against pad. That one aggravates my bulging disc a lot.
I have been practicing karate when I got into this trouble, and now I'm worried if I can can continue my karatecor not. If at all I continue practicing, what are the things I need to keep in mind to avoid further injury or aggravate pain. Please advise.
Unfortunately, I found this out via years of trial and error.
6 หลายเดือนก่อน +1
Don't misinform viewers. Correct performed deadlifts (with straight back, never lean forwards) are one of the best exercises for lower back pain. The problem is that most beginners do it wrongly. Via desdlifts I healed my L5-S1 disc bulge. Start with a broom stick, once you perfected it, then put in some light weights.
This is really good info Dr. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
Great video Doc. Thank you so much. I'd love to make another video with what tonavoid, and also what body weight workouts to do since the movements may add impact due to the jumps etc
Pretty much just walk. That’s your best bet. Everything aggravates a bulging disc. Forget leg day. Do pull ups if you’re strong enough he said. I’m not so walking is my safest option. God bless everyone!
I’m kinda worried cuz I could do 15-20 pull-ups and now I can’t do 1 as soon as I try to pull up o get shooting pain and I was told I had bulging disc l4 and l5 but I was able to do them fine when they first told me I had it then a week later it became way worse and that’s on your list for good exercise :(
Thanks you so much for this video. You could do other videos for people who has herniated disc in the middle and upper part of the back. Again, thank you 🙏
I’ve been doing lunges everyday as a result of my did issue. Upper frequency and volume has been able to make up for the lack of a true leg day. Lunges are great and I’m still making leg gains with them and have little back issues. Pushing a heavy sled as well is good so long as your gym has one.
Interesting video. I do find with leg press it is a pain even getting into the machine set up. Doing the movement, both feet together or single leg kills. Pedulum squat, Hack squat I find no issues at all. With correct form, technique etc. Leg extensions, Hamstring curls NO GO...however standing leg curls seem to work for me Chest exercises, I go machines. Smith machine, Plate loaded machines, Pin loaded machines etc. Using dumbbells tend to hurt as I'm picking these up from the ground. Maybe that needs addressing. Agreed with no deadlifts, no bent over rows/t-bar rows...again I go more machines here. Awesome vid mate
Thanks a lot!! Explains why i suffered so much after my last squat... Just one question please, what about a Roman chair? For the glutes and hamstrings
When soo many exercises makes use of the lower back in compromising positions of the lower disc it’s no wonder back pain is such a reoccurring issue People with great genetics get away from this and recommends all exercises that can aggravate pain Fitness exercises and culture needs to change for our safety If you do all these exercises every week for multiple sets idc you probably gonna get hurt unless u have strong back genetic
My greatest issue with bulging disc is that I can't do what I used to do every day - rollerskate, because every time I tried, it aggravated the pain... It makes sense, because you have to be in slightly forward position to keep the balance, and it probably puts a lot of pressure on the lower back...
Will your videos are really valuable, great delivery and super useful - thank you very much for sharing your knowledge. I will pick the book even though I still have some time till fifty ;)
I have always wanted to ask... If you have a bulging disc pinching a nerve, won't movement scrape the nerve and damage it? Do nerves get damaged when being pinched by a bulging disc?
I have a bad back but do all these exercises with light weight and higher reps, upto 35 reps. Form is essential. I am 65 yrs old and I can't miss a leg day 😊
@@SyedhassanJan-t5rI really recommend reading the Back Mechanic by Dr. Stuart McGill. He has a lot TH-cam videos as well. It helped me understand the biomechanics and cause of injuries of the lumbar area.
Can a herniated or bulging disc give delayed pain? For example, can a person hurt their back lifting something heavy the wrong way, but not getting very much pain that instant moment - but when running later that same day suddenly get paralyzing pain, and not be able to walk for hours?
I had a herniated L5/S1 disc some 10 years ago. The hernia was pressed up against the nerve on the right hand side very snuggly and the pain was excruciating. Took me quite a long time to recover and I don't think I ever fully regained balance between the muscles on my left and right halves of the body. Over the past 9-10 months, I've been working out progressively, starting with bands and balance exercises and working my way up to the weight training and the big 3 (squat, bench, deadlift). My numbers have been consistently going up and I can deadlift 120kg 5 times and squat 90 for reps (discontinued bench press because of shoulder pain). Longwinded intro out of the way, I've been having lower back discomfort and very modest pain over the past 7-8 days. Some of the stretches recommended by Squat University proved to be very useful but I still have doubts around continuing to follow High Intensity Training (Mentzer- & Jones-style) even though I absolutely adore the feeling and results. @HT Physio: should we avoid the above-mentioned exercises for life? You mentioned that people with a bulge should avoid them, but, if we want to lift meaningful weight are we at risk of provoking an injury even years after a recovery? Cheers and speedy recovery to all! Edit: I am 30 years old.
In my humble opinion, I think if you keep doing it you’re more prone to injury. Discs take a long time to heal and if you’re lucky enough to heal. Take care 😊
I know that information must help but how can we workout our legs without this exercises? I know we shouldnt put weight on our back but also knee extension and harmstrings curl? So how to work out our leg? We are going to always skip the leg day so? Just doing like 2 exercises for legs while a big workout for the rest of the body is not an alternative. I know your video is an alert but you should give more alternatives for a leg workout.
I understand, it is actually a very difficult problem to solve! I will do my best to make a video on how to specifically strengthen the legs with bulging discs.
What about single leg press - its way less weight and its harder to bend the lower back because of one leg being down, also I can do it as a 3rd or 4th exercise when I'm way more tired and I cant lift as much?!?!?!?!?!?!
Brother, if I could give you a billion subscribers I would. Thank you for giving me your intellectual property for free because I used it and I'm BACK 😅😂😂
Brilliant video, thanks for posting. I'm a very active 52 year old with a recently diagnosed L3 bulging disc, that's been giving me grief since late November last year. Took an age to finally get an MRI scan to confirm my issue, so I was lacking dedicated direction with what exercises to avoid doing in the gym. You've guessed it, I was doing all of the above. I did understand myself that deadlifting and squatting were to be avoided, as I could feel my body telling me, that they were no good, but the leg extensions and hamstring curls, i've being doing loads of them. I will now avoid them to see how I get on. It does feel like its progressing slowly, but its taking time though. I do alot of skipping for cardio, is that advisable to do? I must say I don't feel any negativity from that, but I thought that about the leg exercises didn't I!! Great content, keep it up 👍
I really dont get it, my lower back pain occurs again all of a sudden after i sneeze. But before that i go to gym everyday i do all the type of exercise without triggering my lower back pain, almost 1 week now i suffer for my back pain
Avoid rowing? That is what triggered my sciatica in the first place! At my age of 60, do I give up rowing for good? Is there instead a time scale and gradual reintroduction to the rowing machine I could look forward to, or should I find the rowing machine in my basement a new home?
When I used to lift weights we were always told to squat until your But dropped ( pelvis rolls ) . Same with leg press . It’s no wonder my back is such a mess now . 🤦♂️
Deadlifts and barbell squats (deep squats) Were the exercises that gave me sciatica. I use the leg press, lightweight, and high reps, which seem to do the trick.
Glad you found something that works for you!
That's exactly what happened to me !!
Zercher squat bra
The reason you got sciatica is because your technique was very good and you weren't taking care of your mobility exercises. If you do those two things correctly, you won't get sciatica. Matter of fact, the more you do weighted squats, deadlifts, combined with mobility and core work, you could prevent these injuries.
I do agree, if you have a bulge disc, avoid these exercises until you are fixed. Then do these exercises. If you do these exercises and have perfect form, you won't have these injuries.
@@herrera123456789hahaha
Thank you. I have a herniated disc, I am being proactive but cautious. Despite being very careful with exercise, I have noticed delayed onset of the back being aggravated and so this video confirmed for me what to avoid but importantly what may be possible. I would add that it is also very important to think with the same logical approach to daily life movements not just to when exercising as it is these occasions when you are not so present and guarded to the movements.
The only thing left on my favorite leg day is calf raises!!
Psh you can squat. Just don’t go to deep. Ensure neutral back and take it easy.
Wall squats really make my quads burn, if you hold it long enough. Then there are rear lunges or static lunges, and hip thrusts to work the flutes and hamstrings.
*glutes and hamstrings*
WHAT ABOUT SPLIT SQUATS ?@@Jodall
No squats or calf raises
Six of the seven were regular parts off my routine! Can't help but wonder how much of current problems have been made worse over time by not knowing this stuff.
Same
Same
Me tweece.
Agree, I always wondered if I was doing more harm, and it would appear so 🙈 without this video I wouldn’t have known
same :(
The silver lining to a disc injury is improved awareness of posture in all positions and daily motions. Although I’ve always felt I’ve paid attention to posture and maneuvering, I’ve learned several mindless movements throughout the day have had room for improvement.
This was so spot on. And counter to what my PT said (they had me doing slumps every session!!)
Need More alternative exercise for leg
Dont Do :
1. Deadlift
2. Squat
3. Leg Press
4. Knee extension machine
5. Bent over row
6. Dumbell Row
7. Hamstring curl machine
8 Avoid Rowing Machine
Can do:
1. Pull ups
2. Lat pull Down
3. Lunge
4. Shoulder Press/Military press ( Go Light)
5. Bench Press
Cardio ( can do)
1. Eliptecal
2. Treadmill Walking / Running
Thanks, I actually just gave myself a thoracic herniated disc with the leg press, as I lifted too heavy, and wrong posture, and I am a woman. & I was feeling so good, that I was uppling my strength, but too early, and I think I was already hurting it the week before, but did not know any better, and than I got up from the machine and it was game over. & I have been very sad. My job is a sitting job, on a truck that moves a lot and bangs and jumps. so it's not good. I am very disheartened. I am a lady and I just got more serious with my workouts this year and now it's like game over.
Rebounder exercises, Prolotherapy and ozone injections and BPC 15 17:41 7 peptide really helped me recover 2 bulging discs wirh sciatica
What is the name of the peptide you took and where can I find this? If you don’t mind sharing with us?
Great content. I think he makes a great effort to help people which is rare on TH-cam.
Thank you so much, I do my best!
I am 55yo and have worked out 6 days a week for years. I will stress I try to be extremely careful about my form, and I don't go crazy with weight - form is king. Two weeks ago I got my very first episode of sciatica. I am fairly certain that a single-leg leg-press (possibly with imperfect form, my foot was in the middle of the press) was the cause of the bulging disk. I have always hated the leg-press because I always find issues with my lower back, no matter how careful I am about my form. So this comment is to stress that, in my opinion, noone should be doing leg-press, especially single-leg ones.
Thanks a lot but can you show us more exercises for how to strength the low back and the hamstring with a bulging disc
Helpful
Thanks doc♥️
You’re a gift sent from god ❤ thank you!
Been googling this for the past 2 weeks. Thanks a ton. This was very helpful.
Great information thank you .. I’m a runner with a herniated L5 S1 disc ..having sciatica for 9 months is crippling mentally and physically,I’ve also been doing 5 of the exercises u said to avoid just trying to keep fit since I can’t run anymore..I like the stair master for cardio it doesn’t give me any pain and is a great workout ..
Thanx doctor
Appreciated. Im suffering from c5 c6 disc bulging due to improper exercise. 😢
I have problems sitting but after the bike I usually feel better. After knee extension I feel ok, but back pain aggravates after standing lunges.
Whilst this info is CORRECT during the acute stage, through rehab you eventually want to be working on weaknesseses and then to these many of these movements. Many specialists argue that you do in fact want to be doing these exercises.
Please don't let this video scare you into never doing these exercises again. I have 2 herniated discs and am now pain free and back deadlifting.
Thanks this was so informative. God bless
Very happy to be of help!
Excellent video.
Spot on! I heard a pop in my left lower side at the end of using a rowing machine as I was putting the handle back about 14 months ago. I stopped using the rowing machine and lifting my legs and side planking doing abs exercises as they were painful. I modified a few other exercises (not putting weight through my spine from top to bottom) and it got better by itself but it took about nine months. I then heard the pop and felt pain again three months ago using the leg press so I am now not doing leg press and I have just stopped leg extensions because I have also been told that they are not the best exercises to do for quads anyway. I had a CT scan and that showed a bulging disc at L4/L5 and L5/S1. The latter does not seem to be causing me any issues. Shame I didn't see this earlier as I would not have gone back to the leg press/extensions etc. I will follow your advice about not doing these gym exercises and the 5 steps to rehabbing a bulging disc. I find that walking is great for me and I can cycle on a gym bike without too much of an issue. I will monitor this to make sure that I don't have after effects. Cheers!
Thank you. Very informative👍
So here's my question. when someone has disc issues you've described many of the exercises that we need to avoid. So WTF can I do? How do I maintain/gain leg strength in a way that either minimizes or avoids aggravating the disc? A big piece of quality of life as we get older is to keep leg strength up. How can this be done without going through the lower back?? I'm actually upset, because I'm trying to think of exercises that CAN be done and the best ones are now gone.
I think... it's squats with light weights and not deep, lunges, one-leg squats, cycling.
You can squat again going to take time took me a year
Here are the exercises:
Squats:
-Goblet squat
-Static split squat (beginning) then move to Bulgarian split squat when your glutes develop.
-Belt squat
-Sissy squat
Other leg muscles:
-forward and reverse lunges
-DB Step ups
-Glute bridge (not too heavy) starting with body weight
@@mahendrasingh-tn9ju Niiiiiice. Thank you.
@@mahendrasingh-tn9juis rdl good
8 months ago, i was diagnosed with 2 herniated disc and degenerative disc disease , all that from 3 years of bad sitting postures, long hours of work, and bad lifting technique. 5 months ago, i started going to the gym , doing all the 7 exercises and none of the symptoms has been disappeared. I'm very thankful now for getting into this video! thanks a lot! and sorry for my English grammar , I'm from Chile 🇨🇱
What exercises did you do at the gym ?
i was diagnosed with 2 herniated discs too a couple of months ago.What exercises are you doing for legs?
Hi there, I hope you’re still active here. I got it similarly due to whatever you have mentioned here about bad work posture, bad lifting techniques and long hours of sitting.
Did it improve for you eventually? If yes, please let us know the steps and process of it.
So much for giving alternative workouts (emphasis on plural), like he promised in the beginning. Also, these seem like the same things that could apply to a herniated disc.
Avoid
1) deadlift
2) squats
3) leg press
4) knee extension
5) bent over row
6) dumbbell row
7) hamstring curl
8) rowing machine
Alternatives
-pull ups or lat pull downs
-standing lunge
Thank you :)
Basically give up leg day. 👍
@@HT-Physioso no CrossFit exercíces ☹️
@@bask134😢 i miss heavy leg workouts
@@bask134 lunges and HIIT cardio will build your legs. im in the same position too lool. i'm not sure what else i could do to build my legs?
He gave us no alternatives to hitting the isolated exercises he removed lmfao smh
excellent advise. please advice if swimming free style is good for sciatica
many thanks
Recently diagnosed with bulging disc between L3,L4 & L5/S1 and come away not knowing what was hindering recovery and or what I should/shouldn’t do. Very grateful for this video and glad I have come across your channel. Needless to say that I have been doing most of the things I should avoid, no wonder I am suffering at the minute 🙈 plus I have a desk job so that doesn’t help either. Hoping things get better soon as I am missing working out, not only good for my body but my mental health too. Look forward to more videos ❤
Hi bro,Hope you are fine and resumed your gym.I also recently got diagnosed with the same disc bulge.I wanted to know your experience like I am doing cobra and cat cow only and avoiding going to gym also from last 5 weeks.Little bit pain is there.Any suggestions from your side?
This is really good info Will. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
I agree
Sumo deadlift is better for back then conventional
Useful process of elimination but only one leg exercise? The lunge? I read that bearing more weight on one leg than another aggregates SI joint issues. Would a lunge, to you, be considered bearing more weight on one leg than the other?
Finally i found a good video about what exercises we can do in gym . Will is a matured PT. We would like to more about the exercises we can do when it comes to chest , triceps, biceps also . Could you please do a video on that . ?
So if someone has a herniated disc in the lumbar spine like me, L5 and they cannot squat or deadlift anymore. What are we supposed to do to replace those exercises with loads of weight we are used to doing? Can we not strength train anymore? I have monster legs and so now I cannot hit my personal gains anymore because of this? I need some more advise on how to train with a herniated disc in my lower back.
Did you find an alternative . Same 🛥😑
Guess I’m skipping leg day for a while
Really useful information!
I worry about making my bulging disc worse with exercise, and these guidelines are very good 👍
Please could you advise on abdominal exercises? I do planks, side planks, bear crawl and dead bugs, but are there any others?
Thank you for the kind words! I am planning a video showing some core exercises for bulging discs - watch out for it soon!
Reverse planks. I've heard superman puts a lot of pressure on the spine, not sure the if the benefit outweighs the pressure.
Spot on from my own back issues perspective...Btw would you say that very light " power plate "usage is detrimental or supportive in mild episodes of back pain/sciatica ? thanks
Can I use the assisted pull-up machine at gym when I have neck bulging disks?
Do you have a full leg workout routine? What set scheme do you recommend? I was doing leg extension, seated hamstring curl thinking these were okay. I also do step ups and split squats with about 10 pounds. And then I also do seated calf raises. I have L4 and L5 bulging discs.
If there is only a few bulging disc safe excersies, would you recommend 5-6 sets?
Also, if you're in the 'centralization' stage, are these exercises good or still avoid? Meaning seated hamstring curl, leg extension
Another bad one for me that you probably should have mentioned is the bar hip thrust off the floor with back against pad. That one aggravates my bulging disc a lot.
I have been practicing karate when I got into this trouble, and now I'm worried if I can can continue my karatecor not. If at all I continue practicing, what are the things I need to keep in mind to avoid further injury or aggravate pain. Please advise.
Watch from 12:40 👍 to know all 7 🌝
Unfortunately, I found this out via years of trial and error.
Don't misinform viewers. Correct performed deadlifts (with straight back, never lean forwards) are one of the best exercises for lower back pain. The problem is that most beginners do it wrongly. Via desdlifts I healed my L5-S1 disc bulge. Start with a broom stick, once you perfected it, then put in some light weights.
What about push-ups? Are they safe for a person with a L4-L5 herniated disc?
This is really good info Dr. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
Thank you for taking the time!
@@HT-Physiowhat about incline treadmill
Great video Doc. Thank you so much. I'd love to make another video with what tonavoid, and also what body weight workouts to do since the movements may add impact due to the jumps etc
Pretty much just walk. That’s your best bet. Everything aggravates a bulging disc. Forget leg day. Do pull ups if you’re strong enough he said. I’m not so walking is my safest option. God bless everyone!
Um I mean these exercises are the core of normal exercise 🤔
Right 😂
Basically cant do legs
I’m kinda worried cuz I could do 15-20 pull-ups and now I can’t do 1 as soon as I try to pull up o get shooting pain and I was told I had bulging disc l4 and l5 but I was able to do them fine when they first told me I had it then a week later it became way worse and that’s on your list for good exercise :(
Confusing. I think avoid leg and back day🤔
Amazing ❤
Damn. I love squats
So for legs there is only one exercise left, Lunges?
Thanks you so much for this video. You could do other videos for people who has herniated disc in the middle and upper part of the back. Again, thank you 🙏
Errrghhh, dealing with a bulging disk… every exercise told to avoid was every exercise I did before blowing out. Every. Single. One. Fakkkk
Yup this sucks, just walk. You’re safer walking 🚶♀️ that’s what I do now. 😢😢
Came for the info, stayed for the accent... and the info 👍🏽
IN OTHER WORDS .........DO NOT TRAIN LEGS :C
I’ve been doing lunges everyday as a result of my did issue. Upper frequency and volume has been able to make up for the lack of a true leg day. Lunges are great and I’m still making leg gains with them and have little back issues.
Pushing a heavy sled as well is good so long as your gym has one.
How about wall supported squats with 10 kg weight or normal squats with free weights upto 10 kg?
Have you tried doing them like this?? How do you feel if you have??
Interesting video.
I do find with leg press it is a pain even getting into the machine set up. Doing the movement, both feet together or single leg kills.
Pedulum squat, Hack squat I find no issues at all. With correct form, technique etc.
Leg extensions, Hamstring curls NO GO...however standing leg curls seem to work for me
Chest exercises, I go machines. Smith machine, Plate loaded machines, Pin loaded machines etc. Using dumbbells tend to hurt as I'm picking these up from the ground. Maybe that needs addressing.
Agreed with no deadlifts, no bent over rows/t-bar rows...again I go more machines here.
Awesome vid mate
Thanks a lot!!
Explains why i suffered so much after my last squat...
Just one question please,
what about a Roman chair? For the glutes and hamstrings
Awesome 👍
Very helpful video just wondered about which body weight exercises would you recommend alongside pull up and which core exercises. Thanks
How about an air squat?
When soo many exercises makes use of the lower back in compromising positions of the lower disc it’s no wonder back pain is such a reoccurring issue
People with great genetics get away from this and recommends all exercises that can aggravate pain
Fitness exercises and culture needs to change for our safety
If you do all these exercises every week for multiple sets idc you probably gonna get hurt unless u have strong back genetic
This is crucial for my back body core braced I e fifteen broken disks 😂😂😂
My greatest issue with bulging disc is that I can't do what I used to do every day - rollerskate, because every time I tried, it aggravated the pain... It makes sense, because you have to be in slightly forward position to keep the balance, and it probably puts a lot of pressure on the lower back...
Yup everything aggravates it 😢😢 same
All of your videos on managing bulging disc injury are incredibly helpful and informative. Stuff I wish I knew years ago. Good job!
I'm so pleased they were helpful :)
Will your videos are really valuable, great delivery and super useful - thank you very much for sharing your knowledge. I will pick the book even though I still have some time till fifty ;)
I have always wanted to ask... If you have a bulging disc pinching a nerve, won't movement scrape the nerve and damage it? Do nerves get damaged when being pinched by a bulging disc?
I have a bad back but do all these exercises with light weight and higher reps, upto 35 reps. Form is essential. I am 65 yrs old and I can't miss a leg day 😊
I really enjoyed this vid and it was very helpful. Thank you.
Can I ask if bicep curls are ok for a bulging disk ?
Haha literally all the moves I did for 4 months last year before I got a buldged L5 S1 😂
😂 me too, so I give up. I can’t do anything. No weights. Once you have a bulge disc or herniated disc that’s it everything makes it worse.
No no gym for me then😢
How did you get injured
This is very depressing but very helpful.. thanks.
Having a bulging disc is basically a curse to have chicken legs
😂😂😂
So what are the best exercises for bulging disc?
He has a video on that
9:40 right before you said that , I was like damn , that’s literally all my leg workout , fuckkkkkk !! And then you immediately said the same thing 😂
OMG I was doing all these exercises.........NO wonder I got a Bulging Disc :"(
When you did all the seven exercises in one session and now you got diagnosed with a bulging disc😂😂
Happend to me two weeks ago, i was fine , now m dieng of pain
@@SyedhassanJan-t5rI really recommend reading the Back Mechanic by Dr. Stuart McGill. He has a lot TH-cam videos as well. It helped me understand the biomechanics and cause of injuries of the lumbar area.
Can a herniated or bulging disc give delayed pain? For example, can a person hurt their back lifting something heavy the wrong way, but not getting very much pain that instant moment - but when running later that same day suddenly get paralyzing pain, and not be able to walk for hours?
Thats exactly how it happens. The pain onset takes a few hours to peak.
Mine does this when I wake up the next day. Walking like John Wayne
I had a herniated L5/S1 disc some 10 years ago. The hernia was pressed up against the nerve on the right hand side very snuggly and the pain was excruciating. Took me quite a long time to recover and I don't think I ever fully regained balance between the muscles on my left and right halves of the body.
Over the past 9-10 months, I've been working out progressively, starting with bands and balance exercises and working my way up to the weight training and the big 3 (squat, bench, deadlift). My numbers have been consistently going up and I can deadlift 120kg 5 times and squat 90 for reps (discontinued bench press because of shoulder pain).
Longwinded intro out of the way, I've been having lower back discomfort and very modest pain over the past 7-8 days. Some of the stretches recommended by Squat University proved to be very useful but I still have doubts around continuing to follow High Intensity Training (Mentzer- & Jones-style) even though I absolutely adore the feeling and results.
@HT Physio: should we avoid the above-mentioned exercises for life? You mentioned that people with a bulge should avoid them, but, if we want to lift meaningful weight are we at risk of provoking an injury even years after a recovery?
Cheers and speedy recovery to all!
Edit: I am 30 years old.
In my humble opinion, I think if you keep doing it you’re more prone to injury. Discs take a long time to heal and if you’re lucky enough to heal. Take care 😊
I know that information must help but how can we workout our legs without this exercises? I know we shouldnt put weight on our back but also knee extension and harmstrings curl? So how to work out our leg? We are going to always skip the leg day so? Just doing like 2 exercises for legs while a big workout for the rest of the body is not an alternative. I know your video is an alert but you should give more alternatives for a leg workout.
I understand, it is actually a very difficult problem to solve! I will do my best to make a video on how to specifically strengthen the legs with bulging discs.
Great video!
Is the stair master machine ok for cardio if I have an L5-S1 bulging disk?
I had almost everything in my routine. 6 of these exercises .. geez , no wonder 😢. Better late than never. Thank you for this video
Can I do pull ups if I have a herniated disc? Other sources say not to.
what exercises can replace the squat and deadlift for those with current and past back issues? Hernias are a problem as well.
Thank you, I am glad I checked your video before starting to use a rowing machine!
What about single leg press - its way less weight and its harder to bend the lower back because of one leg being down, also I can do it as a 3rd or 4th exercise when I'm way more tired and I cant lift as much?!?!?!?!?!?!
Brother, if I could give you a billion subscribers I would. Thank you for giving me your intellectual property for free because I used it and I'm BACK 😅😂😂
Brilliant video, thanks for posting. I'm a very active 52 year old with a recently diagnosed L3 bulging disc, that's been giving me grief since late November last year. Took an age to finally get an MRI scan to confirm my issue, so I was lacking dedicated direction with what exercises to avoid doing in the gym. You've guessed it, I was doing all of the above.
I did understand myself that deadlifting and squatting were to be avoided, as I could feel my body telling me, that they were no good, but the leg extensions and hamstring curls, i've being doing loads of them. I will now avoid them to see how I get on.
It does feel like its progressing slowly, but its taking time though. I do alot of skipping for cardio, is that advisable to do? I must say I don't feel any negativity from that, but I thought that about the leg exercises didn't I!!
Great content, keep it up 👍
Good to hear, what is your gym routine now? Are you attending the gym at all🙏😌🏋️♂️
All the excersis you kindly mentioned are on my list. Thus how to strengthen the legs?
Would be nice to know your assessment of exercise in the case of a bulging cervical disk.
I really dont get it, my lower back pain occurs again all of a sudden after i sneeze. But before that i go to gym everyday i do all the type of exercise without triggering my lower back pain, almost 1 week now i suffer for my back pain
Avoid rowing? That is what triggered my sciatica in the first place! At my age of 60, do I give up rowing for good? Is there instead a time scale and gradual reintroduction to the rowing machine I could look forward to, or should I find the rowing machine in my basement a new home?
When I used to lift weights we were always told to squat until your But dropped ( pelvis rolls ) . Same with leg press . It’s no wonder my back is such a mess now . 🤦♂️