Yeah a tough injury to get past is an understatement! A disc herniation is possibly the most challenging thing I’ve had to deal with, I also live alone so some days it’s a challenge just to cook myself meals and keep myself in a positive frame of mind
My disc bulge was diagnosed in February 2024. It took me a month to get my mobility back. I started with 10k steps of brisk walking after two months of the injury. And continued it. Now I brisk walk for about 10 kilometers every day. I have covered 610 kilometers in 190 hours. Some times the left side of my spine starts to pain, but that's not very hard. Now I can do jogging for about 5 minutes and fast running for about 1 minute. In the 4th month of the injury, I started dumbell workouts (with 4kg each dumbell) for chest and arms. The shoulder and back exercises are not seeming good, especially in which forward lean is necessary. Instead of that, I do simple bridges, cobra positions and some other spine stretches. I think I am healed much, and soon I will be more fine. I am getting married in November this year.
Just re-herniated my disc and I’ve been watching a lot of videos and this had some great tips I haven’t seen elsewhere. The sleep thing especially-I also only get 30 mins or so of deep sleep and I will def start there. Thank you!
You clearly described my symptoms! The pain on my leg, feels like never ending cramps. But it does decrease whenever I walk. Will do these things on your list. Really hoping I could get back to working out again. Many thanks!
I hope it helps 🙏🏻 I’d also add some dark and shoulder work after the cardio. Something about getting a massive arm pump really helps you not go insane 😂
I did the same i switched to cardio and did arms and after that mobility training and stability fir abs and lower back after that one month later i starded with push ups dips and pull ups chin ups i switched to a carnivore diet with honey abd fruits and after two month i could again everything but i felt in love with bodyweight and i just train like that anymore because i got shredded and i juat love it.I had three hneriater discs by the way
Great video. Awesome graphics, great storytelling, lol at the lack of affiliate link (C'mon Aura Ring). Love the Huberman Labs reference. Just started having some radicular symptoms myself over the past few months following an exercise-related injury and increased sitting. Focusing on sleep and zone 2-3 cardio has been a game-changer for me as well. Great recommendations!
Going on 8 months with this injury. Accident caused by sloppy deadlift. I was angry cause my ex had broken up with me, decided to lift a weight I has no business lifting. Now I have this curse as a reminder of her. Sigh. Can’t lift heavy now. Can only do light weights. Sleep is tough but at least I can go to bed without sleep aids. First few months were a nightmare. I do my stretches religiously. Most mornings I wake up with a lower back that feels like a tight knotted velcro. Decompression relieves the strain but that’s only temporary. Once in a while I get a sharp pain when bending over. This worries me. Been scouring the net for solutions. Not many success stories out there. Right now this feels like a losing battle.
@@peacenation9338 it can get better. The sharp pains usually are from your body guarding vs. you actually causing tissue damage. Think, you had to deadlift a lot to make this injury happen lol so just bending over probably won’t hurt you worse imo. At least you can lift something! I was able to bulk from 178lbs to 225lbs with a disc herniation. You can still do a lot. Just have to maintain a good attitude and keep moving forward. I’m deadlifting 500lbs and hitting an RDL of 430lbs. I’m living proof it can get better.
@@waughfit Haven’t touched the deadlift bar since the accident. Once bitten, twice shy I guess. Never thought I’de see the day I celebrate an ultra light weight squat without pain or discomfort …. but here we are. If I bench/shoulder press heavy, no sleep for me that night :) Loss of strength has also been tough to handle. Strange enough, for the most part, I think I’ve been super positive. It’s only recently I came to the realisation, I’ve been at this for 8 months without significant progress & my mind kinda caved. But I take serious heed to your success story. Especially because you’re active in the gym. Not much info out there about how to navigate this while trying to maintain some muscle mass. Your channel is a light at the end of a dark tunnel. Thanks man.
@@peacenation9338 I had to push more volume vs hitting heavier weights in the gym. I think the caloric surplus also helped with healing. Keep at it! It’ll get better. Unfortunately just takes awhile. It’s a really tough injury but you’re doing all the right things. So many people stop lifting or being active and that’s when this type of injury becomes chronic and spirals out if control.
I herniated my disc about a year ago. Now, the pain is about 70%-80% gone but I am not still not being able to recover 100%. I sometimes feel tingling on my back and some lower back pain. What can I do for that?
@@chandanshrestha6289 you just gotta keep at it. Maybe helpful to get an MRI to see if there is still any herniation present. If there’s not, then that would be a confirmation that you’re not making things worse and that your symptoms are probably more muscle tension and guarding.
You only talked about early propulsion for disc herniation but dont we have to get back to middle propulsion to further protect the disc from yielding?
A quadruped position is middle propulsion. Lower body reaching is late and early propulsion depending on the side you’re looking at. Also it depends on the person and their needs.
@@waughfit I have a flexed lumbar spine with disc issues so mainly focusing on early propulsion for distributed yielding and doing heels elevated squat for that and for middle propulsion I don't really know the activities to do for protecting the lumbar discs from the focal yielding or delay
@@viksir6526 the only protection is to have other areas of the body move well. Other than that, normal healing and tissue tolerance need to occur via regular movement.
@@mathewfoley1531 if you’ve had recent imaging of the area and now active bulging then I would focus my efforts on mobility and strength training. It’ll probably suck in the short term but gaining that ability back restores confidence in the body and can help reduce predictive guarding pain
I hope this helps those trying to heal their disc herniation without surgery. What injuries should I cover next?
Groin strain, hip impingements
Exercises for Cervical disc herniation
Yeah a tough injury to get past is an understatement!
A disc herniation is possibly the most challenging thing I’ve had to deal with, I also live alone so some days it’s a challenge just to cook myself meals and keep myself in a positive frame of mind
Worst injury I’ve ever had. Really tested my mental strength. The cycling part at the gym helped immensely with staying positive
My disc bulge was diagnosed in February 2024. It took me a month to get my mobility back.
I started with 10k steps of brisk walking after two months of the injury. And continued it. Now I brisk walk for about 10 kilometers every day. I have covered 610 kilometers in 190 hours.
Some times the left side of my spine starts to pain, but that's not very hard.
Now I can do jogging for about 5 minutes and fast running for about 1 minute.
In the 4th month of the injury, I started dumbell workouts (with 4kg each dumbell) for chest and arms. The shoulder and back exercises are not seeming good, especially in which forward lean is necessary. Instead of that, I do simple bridges, cobra positions and some other spine stretches.
I think I am healed much, and soon I will be more fine.
I am getting married in November this year.
Just re-herniated my disc and I’ve been watching a lot of videos and this had some great tips I haven’t seen elsewhere. The sleep thing especially-I also only get 30 mins or so of deep sleep and I will def start there. Thank you!
You clearly described my symptoms! The pain on my leg, feels like never ending cramps. But it does decrease whenever I walk. Will do these things on your list. Really hoping I could get back to working out again. Many thanks!
I hope it helps 🙏🏻 I’d also add some dark and shoulder work after the cardio. Something about getting a massive arm pump really helps you not go insane 😂
I did the same i switched to cardio and did arms and after that mobility training and stability fir abs and lower back after that one month later i starded with push ups dips and pull ups chin ups i switched to a carnivore diet with honey abd fruits and after two month i could again everything but i felt in love with bodyweight and i just train like that anymore because i got shredded and i juat love it.I had three hneriater discs by the way
Great video. Awesome graphics, great storytelling, lol at the lack of affiliate link (C'mon Aura Ring). Love the Huberman Labs reference.
Just started having some radicular symptoms myself over the past few months following an exercise-related injury and increased sitting.
Focusing on sleep and zone 2-3 cardio has been a game-changer for me as well. Great recommendations!
Setting up our environment to heal and be successful is 50% of rehab imo. Gotta get that blood flow and sleep lol. Hope your symptoms go away soon.
@@waughfit For the most part gone... turns out that it doesn't love barbell squats right now though lol. Totally agree with you.
8 years in to my herniated discs 💪 no progress. And yes I’ve done it all.
Schedule a free assessment with me. Happy to see if I can help ya.
Tons of gems in here
Thanks Phil!!
Going on 8 months with this injury. Accident caused by sloppy deadlift. I was angry cause my ex had broken up with me, decided to lift a weight I has no business lifting. Now I have this curse as a reminder of her. Sigh. Can’t lift heavy now. Can only do light weights. Sleep is tough but at least I can go to bed without sleep aids. First few months were a nightmare. I do my stretches religiously. Most mornings I wake up with a lower back that feels like a tight knotted velcro. Decompression relieves the strain but that’s only temporary. Once in a while I get a sharp pain when bending over. This worries me. Been scouring the net for solutions. Not many success stories out there. Right now this feels like a losing battle.
@@peacenation9338 it can get better. The sharp pains usually are from your body guarding vs. you actually causing tissue damage. Think, you had to deadlift a lot to make this injury happen lol so just bending over probably won’t hurt you worse imo.
At least you can lift something! I was able to bulk from 178lbs to 225lbs with a disc herniation. You can still do a lot. Just have to maintain a good attitude and keep moving forward.
I’m deadlifting 500lbs and hitting an RDL of 430lbs. I’m living proof it can get better.
@@waughfit Haven’t touched the deadlift bar since the accident. Once bitten, twice shy I guess. Never thought I’de see the day I celebrate an ultra light weight squat without pain or discomfort …. but here we are. If I bench/shoulder press heavy, no sleep for me that night :) Loss of strength has also been tough to handle.
Strange enough, for the most part, I think I’ve been super positive. It’s only recently I came to the realisation, I’ve been at this for 8 months without significant progress & my mind kinda caved.
But I take serious heed to your success story. Especially because you’re active in the gym. Not much info out there about how to navigate this while trying to maintain some muscle mass. Your channel is a light at the end of a dark tunnel. Thanks man.
@@peacenation9338 I had to push more volume vs hitting heavier weights in the gym. I think the caloric surplus also helped with healing. Keep at it! It’ll get better. Unfortunately just takes awhile. It’s a really tough injury but you’re doing all the right things. So many people stop lifting or being active and that’s when this type of injury becomes chronic and spirals out if control.
@@waughfit Your words are so encouraging. Truly appreciate it. Many thanks.
Loved the video, really appreciate you 🙌
I appreciate you! Thanks for the support
Great info, sir
Thank you for the vid
I herniated my disc about a year ago. Now, the pain is about 70%-80% gone but I am not still not being able to recover 100%. I sometimes feel tingling on my back and some lower back pain. What can I do for that?
I do weight training 6 days a week but no deadlift and squats.
@@chandanshrestha6289 you just gotta keep at it. Maybe helpful to get an MRI to see if there is still any herniation present. If there’s not, then that would be a confirmation that you’re not making things worse and that your symptoms are probably more muscle tension and guarding.
@@waughfit Ok thanks man! Appreciate it.
You only talked about early propulsion for disc herniation but dont we have to get back to middle propulsion to further protect the disc from yielding?
A quadruped position is middle propulsion. Lower body reaching is late and early propulsion depending on the side you’re looking at. Also it depends on the person and their needs.
@@waughfit I have a flexed lumbar spine with disc issues so mainly focusing on early propulsion for distributed yielding and doing heels elevated squat for that and for middle propulsion I don't really know the activities to do for protecting the lumbar discs from the focal yielding or delay
@@viksir6526 the only protection is to have other areas of the body move well. Other than that, normal healing and tissue tolerance need to occur via regular movement.
@@waughfit so basically distributed yield is the goal here?
@@viksir6526 overall, yes. For this video, more talking about lifestyle and showing other exercises besides the big 3 that can help.
What if you had the pain for 20 years but it doesnt go down your leg
@@mathewfoley1531 if you’ve had recent imaging of the area and now active bulging then I would focus my efforts on mobility and strength training. It’ll probably suck in the short term but gaining that ability back restores confidence in the body and can help reduce predictive guarding pain
Disc bulge sucks
Yeah they do. Worst injury I’ve had.
That never can be heal
Tell that to my 410lbs RDL I hit last week
What makes you say that ? Personal experiences our I'm 16 years old and struggling with sciatica so hearing this scares me
@@lorenzovandervelden9472 im 24 i have 3 years with multiple disc injury and nobody in the world not help me
@@lorenzovandervelden9472 you can heal. Live the healthiest lifestyle you possibly can. Never smoke anything.