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Medical and Physical Therapy questions A place to talk about current and or past injuries and possibly how to deal with those injuries. Any advice should not be considered as medical advice, but rather from one person to another as you might ask a friend.




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  #1  
Old 11-15-2021, 08:15 PM
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Bulging disc

Any advice on helping a bulging disc on side of my lower back.. I can deal with the pain just is affecting my nerve down my leg.. I stretch after every workout. Open to Any advice? Just wanting to do all I can for it
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Old 11-15-2021, 09:46 PM
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Hey Bro, if it's affecting then nerve that can eventually lead to temporary or permanent damage over time. If you have any loss of motion or feeling, I would definitely go to a specialist, not just any specialist but a sports medicine orthopedic doctor. They set higher standards for rehabilitation and don't always rush to surgical options.

I was lucky and found a very highly rated specialist who performed surgery and unlike a lot of folks, my surgery turned out awesome. Prior to seeing him I had a case of "dropfoot" which is where you can no longer raise your foot at the ankle. He told me I was lucky to have got it looked at it early enough because there was a 50/50 chance of it being permanent had I not gotten surgery. Anyway, it's different for everyone but I would say your best bet is finding the best orthopedic doc you can find.

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Old 11-15-2021, 09:50 PM
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One other thing that is crucial is strengthening your stomach muscles. They provide 50% of the support for your back and help stabilize it. Most people focus on only the back but you have to work the opposing muscles too. Most people are stronger with the back muscles but the stomach muscles are underperformed.
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Old 11-15-2021, 10:03 PM
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Originally Posted by Pen Sillman View Post
One other thing that is crucial is strengthening your stomach muscles. They provide 50% of the support for your back and help stabilize it. Most people focus on only the back but you have to work the opposing muscles too. Most people are stronger with the back muscles but the stomach muscles are underperformed.
Def something I have not focused on once. I actually canít remember doing a abdominal workout so maybe now is the time. Iíve always been happy with how my abs look, and thought my other lifts work my abs enough, but gonna add it starting tom
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Old 11-15-2021, 10:41 PM
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L3-S1 degeneration here. I went to various rehabilitation and all were bull shit made it worse or stayed the same. I did yoga for 8 months with a bunch of weirdos but it worked. Now I don't squat over 225 lbs and do a lot of ancillary work to strengthen the supporting structure without straining the spine under load: hypers, weighted hip thrusts, lots of stretching, inversion table. Main leg work now is weighted hip thrusts and high rep squats. Leg curls and on and off extensions because they aggravate my knee.
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Old 11-16-2021, 02:17 AM
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OK, so this isn't scientific info, this is 40 plus years of weight lifting experience talking.

Almost every muscle group has an opposing muscle group. Think push-pull. Sit up, lay down.
Bi's/Tri's. Quads/Hams. Chest, /Upper Back. Stomach/Lower back. Front delts/Rear and side delts.

I learned this about myself after getting multiple shoulder injuries. Almost all of them via either bench press or military press or squats. . And also with a back injury. Wanna improve your back injury? Work your stomach above all.

Think about bench press for a minute. You load up the bar, lay on your back, lift off 300 to 400 pounds and there you sit for a minute. Where is the stress of that 300 to 400 hundred pounds going? It's pushing straight down on your rear (anterior) shoulder cuff muscles. And what happens if those anterior muscles aren't strong enough? Your shoulder socket gives way and you overstretche either or all of the front/side/or rear rotator cuff muscles. So now you've got a shoulder injury and are out for weeks. Think about it, when most guys work out their shoulders, the TOTALLY ignore and neglect the anterior shoulder/rotator cuff muscles. A shoulder injury just waiting to happen.

The stomach muscles are at LEAST 50% important for keeping the back stabilized. If you are standing in an upright position, both the back and stomach muscles are balancing out to keep you upright. Think of it, how many times in a day do you lean back to pick something up? Hardly ever! Most of the time you are bending over to pick up. Your back muscles get totally overworked every day while your stomach muscles get next to zero attention. Focus on the stomach muscles when you work out. If you love squatting, make sure you overfocus on your stomach and focus on your overneglected Hamstrings.

Balance in all things. I learned and applied this decades ago and have been mostly injury free ever since. If you injure a muscle group, don't ignore it the rest of your life. Find a way to work it out without re-injuring it. I'm 62 and outside of a knee injury and an injured back at age 25, still able to move pretty damn good. Outta shape right now but ready to come back!

Don't neglect those opposing muscle goups. Everyone loves chest and squats. It's a natural tendency to go light on back and hams. Take control of your body. Give tit for tat. Old advice from an old guy... Lol.

Pen
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Old 11-16-2021, 06:29 AM
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I have already had 2 verts fused in lower back. (Back in 92') Caused a host of other probs above that and even worse pain down the road. I have actually made the bulging disks above that better with the PT given to me by the doc and sticking with it. I spend 15 minutes every morning doing my routine. You have to do it every day, and keep doing it for it to help. Most folk do it for 3-4 weeks and say "That did nothing for me" they did not give it enough time and put in the work.



My back is 85-90% better and I am no longer a candidate for surgery as it has gotten so much better. The diff is you said it is on the side of your back which I have no experience with.

So for me to due the PT I had to get a series of injections in the spine area. Took away enough pain to do the work. I also do 100-450 pieces of ab/core work almost every day. (Part of PT)

I wish you well brother. PT takes a long time to help but may prevent surgery and helped me so much I cannot put it in words. One must commit to it. Pain will be there for the first 4-6 months but in that time I noticed i was walking better, able to do things that would kill me before. At a year I felt like a new man.
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Old 11-16-2021, 07:25 AM
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Originally Posted by Pen Sillman View Post
One other thing that is crucial is strengthening your stomach muscles. They provide 50% of the support for your back and help stabilize it. Most people focus on only the back but you have to work the opposing muscles too. Most people are stronger with the back muscles but the stomach muscles are underperformed.
This.

Also, get an inversion table and use the traction machine at physical therapy.
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Old 11-16-2021, 01:05 PM
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Couldn’t ask for better responses. Really appreciate it!
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Old 11-16-2021, 01:36 PM
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After years of messing up my discs and finally having to get 3 sets of injections, I can only reiterate what the others have already stated with sound advice.
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