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I’m 18. I do find myself skipping leg day more often than usual due to a fear of my herniated discs acting up. Thanks a lot for these work outs :) I feel that I won’t get any sensitive tingles with these.
@@leadinglist1533 hope ur doing well. the more i started to make my core stronger and not do weird flexibility shit, its started to get better. but if i do something like walk for a long time or do anything that puts pressure on spine for too long, il have pain for about a week
Had 2 herrniated discs at 16 and one partial one , stopped moving my body for like 2 years , now im 18 and ive started going to the gym in hopes of making my core stronger and gaining my mobility back and your videos have helped me so so much in doing so safely i just cant express enough gratitude ❤
I'm trying to build my quads and when I started to squat heavier I discovered a bulging disck on L5-S1. The doctors scarried me and knocked my confidence to the ground. I went to a very dark place... Once I started to feel better, research more and understand my body I'm back to training again, had a small progress with my quads, but it's a long journey, I know. I like the lunges a lot, I really feel my quads working, I can't put weights on my back cause I feel they trigger the pain, so no barbell workouts. And I'm doing leg extensions... a good amount of weight, slow tempo... but I don't feel that much... I love the last exercise with the band, I'll add to my routine, can't wait to try. And hopefully one day I'll have nice quads despite my disc... 🙏 I'll be back to let you know if it worked for me. Thanks!
I'm dealing with the same problem. Doctors have recently discovered a bulging disck on L5-S1. I have an appointment with my traumatologist. Hope you're doing great! Have an excellent year.
Had the same issue, were you able to progress well? I was doing heavy leg presses thought they weren't bad, but recently found out they are just as bad. So will do either dumbbell squats or Bulgarian squats as replacement
@@amarnamnai I'm still dealing with the problem... Im stubborn and sometimes when I feel ok I do deadlifts, just to feel pain later. But I'm sticking to lunges mainly and I can feel my quads more than before with lunges (that's my goal). I also noticed how my glutes hurts and I'm suspecting a pyriformis syndrome. Everytime I feel my back I do some foam roller and massage the glutes with a tennis ball and It works wonders to release. Bulgarian lunges are amazing and they don't bother my back 👍
Im so scared to work out again, I used to nearly every day. Even watching this my back feels like it's throbbing just thinking about it. I don't know how to overcome it... :(
I totally know where you are. This is something you have to start working on if you ever want to get back to doing the things you love. I can share with you what my students work through if you want just email me at fitness4backpain@gmail.com
Came across this video randomly but its a big relief to know that someone is making fitness videos Dedicated for people with herniated disc, thanks to RU-vid for suggesting me this awesome video !
I just started doing Nordic curls since I can't do dead lifts. I definitely recommend those for people who don't want to put weight on your spine, like myself.
These exercises are GOLDEN. Good looking out... I herniated my back doing heavy squats and haven't done them since so these definitely have been working.
Thanks for the video. I am a 71 year old powerlifter. I fell very hard on a small patch of ice back in March 2023 after we had an ice storm and felt something pop in my lower back. Went to the gym and did heavy squats no problem but then I was pulling 385 deadlift and got almost to my knees and my back really popped! I dropped the weight right then with a lot of lower back pain. MRI shows L4-L5 bulging discs. I like your reverse lunge and I love doing Bulgarian split squats. The Bulgarian split squat lets me use heavier weights without causing lower back pain. I place my hand on the top of a folding chair back to help keep from hurting my lower back. I don't use the hand to help with the squat just help keep my balance by barely touching the chair. Hopefully my back will get well enough to let me lift at the USAPl Raw Nationals in September in Memphis, TN. If I get to go to Nationals and compete I'll come back and let you know how my back fairs!
@@WhoIsJonHarris I bought two books by Dr Stuart McGill. You can also find him here on youtube, mcgill big 3. Back to doing 8x3 squats, 8x3 bench, and 8x2 deadlift. I only do deadlifts every 2 to 3 weeks. My squats drive my deadlift.
Bro, great video. I used to do really high numbers on both deadlift and squat before I herniated l4-l5 and l5-s1, never had any pain or indication something was wrong. Luckily, it's been quite a while and they've healed quite well, but I'm still a avoiding deadlifts for at least a year more, though I began squatting again. Everything is fine and I naturally dialed the weight way back to where I'm doing 4-5 reps even with my heaviest set, not even looking at 1rep maxes for a while yet. This vid greatly helped me incorporate a 2nd day where I do no squats at all, just safe exercises like this yet I still work my legs very well. You're a lifesaver!
Just tried this workout, a little worried about my spine curve, the lean forward tip in fact helped. Found the last one a little hard given my tight hips. Practice will make perfect. I’m the guy mentioned that stopped working out legs 😂
@@tradenewscentre5010 Deadlifting. My femurs are disproportionately long, so sumo was never an option for me. I believe always having to DL conventional stressed the shit out of my lumbar despite being as strict with form as possible. Watching old 1RM videos, the barbell was rotating at the bottom clockwise and my disc is herniated to the left. I also think the belt gave me a false sense of security.
Welp mine in lumbar 4&5 so it's also two but mine happened in 2019. But then again after seeing those 3 exercises I pretty much agree with you that the third one is very safe, bc the center of gravity is in our front legs and the back won't do any work.
3 herniated discs here, even mildly intense cardio is enough to get me out for 2 weeks (including stationary bike), and being overweight doesn't help at all. Recently I started getting back on track all by myself, doctors kept telling me to just go swim but there is absolutely nowhere where I live where I can go swim (at least not without getting ripped off, or without having to deal with general public), so all I've done so far is just upper body (not so intense, but enough to get that muscle memory kick in) that doesn't involve having my spine move around. Of course I've been skipping leg day, so finding this video is truly a godsent for me.
Wall squats are all i can manage now. After being a competitive body builder its tough not doing what i used to do. I kept pushing thru the pain till it was unbearable.
Been through that many times. Top tips. Take bulk magnesium. Best supps ever for cramps/pains. Give deadlifts a miss for a bit. Add high rep squats with low weight. Get ya blood pumping. Spin bike for 5 mins. Add hot magnesium baths. All these have got me to 80-90%. Finally back at gym. Adding tb500 next week to hopefully fix it all up. Hopefully.
I respect your no-surgery perseverance but sometimes it is necessary to address more serious problems like stenosis and spondylolisthesis. Without imaging to diagnose the problem, people usually aren’t even aware their back pain is more than just a herniation.
I’ve gone from squatting 600+ to not being able to do a bodyweight squat without aggravating my sciatica/sacrum/herniated disc or whatever the hell else is causing my pain lol. It’s quite annoying. I’ll have to try these out, thanks!
Yeah probably need to dial it all back to desensitize your pain system then slowly add back weight as long as your body responds well to it. It takes patience and consistency for sure .
Me too brother. My pr was 405 at 200 lbs.. after herniated disk about 2 years ago I'm back up to only 325 for 1-2 reps. My advice is to give up heavy squatting man. Start branching off to resistance.
I've been lifting for 10 years now and now that I'm 40 it seems my back is dying to put me out of commission.....I can workout all week long but the minute I hit legs my back puts me out for atleast 4 or 5 days....I hate this crap..I wish we didn't have back issues.
@@Fitness4BackPain because it happened while i did it, ofcourse it was a culmination of things but it was that specific exercise that triggered the actual slip
4 года назад
I liked the leg press exercise, but not sure about the inward shoulder rotation white squating.
Dude what you are saying is helpful but keep in mind that they are people like me who have squatted 180+ kilos. Those exercises barely activate our muscles and there is no way that I can achieve hypertrophy after 13 years of heavy lifts with that. Since I herniated the disc l5-s1 there seems to be no alternative and my body just shrinks and shrinks . Thanks for your time ,and please update something that may help all of us who lifted heavy .
Yes if you take it easy and work up to a more intense workout with it. You have to try it on a low scale before really pushing it to the limit with your body.
Fitness 4 Back Pain thanks very much for your reply. I tweeked my back again a few weeks ago. It seems like it happens once a year. For the time being I'm doing some light yoga, dog walks and swimming once a week. Thanks again
Would wearing a belt be good? No matter what I do, anytime I build muscle on my legs, my back goes out and i stretch so much. I have 1 herniated disc and 2 bulging. I'm healing right not, but will try these once i feel better.
Make sure you warm you’re body up before stretching go on a kick jog or do an bike machine for 10-15 min then once you’re body is warmed up then stretch out
Bro please share your journey i am woried it's been 2 months i still have a light pain in my right lover back if i bend i am feeling it will never go of please share your feedback currently are you ok now.
@@usamaali009 I’ll share what worked for me. Stretching, using a roller on my thighs & glutes, doing abs before I do a workout (I have a herniated disk, 2 bulging & sciatica). So far I haven’t had back pain in over 6 months. The abs at first was recommend my online trainer/coach. It worked!!
Doc told me no deadlifts, what is the difference in muscular work between that hang squat and a deadlift? They seem so similar in their motions and activated muscle groups
Deadlifts are for hamstrings, squats are for quads. For hamstring body weight workouts, try to do good mornings (easy), single leg dead lifts (medium), and nordic curls (hard)
I habe 2 lower back buldging disk. I just bought a rhino belt squat. What do u think about doing lundges, belt squats, front squats onnthis machine?? Iam 51 year old male pretty fit. Have not done jujitsu inn3 weeks cause my back is been hurting:(
Keep in mind, the Five stars are based on my needs for this item ru-vid.comUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
I'm 25 with a herniated disk with sciatica. I'm in extreme depression I can't even do my cleaning jobs no more and I wana get back to being fit and having my muscle back. I wana know what workouts are safe and went cause me to have a flare up
Thanks for the video! I herniated my lower back disc last week, and my chiro told me to cease leg training all together for the time being. He didn't give me a timeline of how long to stop leg training for. Would it be safe to do these exercises right away, or should I wait for like 2 weeks?
Hey man, great videos! I really needed some inspiration for my training after my injury, and this was great! I got a mild discus hernia, so I don’t really feel any loss in strength but I still can’t do traditional squats and the like. The sumo deadlift you show with 2 dumbbells, could one do a traditional sumo deadlift with a bar and not risk their back?
Herniated L3-L4, L4-L5, and L5-S1 about 4 years ago and I am looking for an exercise program I can stick to for weight loss and to put on some muscle. I just aggravated my injuries about 3 days ago and my back was in severe back spasms for about 24 hours including an ER visit since I was unable to sit, stand, or walk and was at a 10/10 in pain for about 12 hours during any spasm. What can I even do to exercise and lose weight? I have read that squats are out of the question as are crunches, situps, and more.
Walking, upper body resistance training and watching your intake. I recently started working with a nutrition coach and the end of week 1 with my new coach I seriously aggravated my L5-S1 herniated disc. Had to take days off from the gym altogether and even days off of work. I’ve been strict to my diet and still managed to lose 2lbs last week without the training. Losing weight is entirely dependent upon maintaining a caloric deficit, not doing barbell squats or an hour of cardio a day
Bro please share your journey i am woried it's been 2 months i still have a light pain in my right lover back if i bend i am feeling it will never go of please share your feedback currently are you ok now.
Bro please share your journey i am woried it's been 2 months i still have a light pain in my right lover back if i bend i am feeling it will never go of please share your feedback currently are you ok now.
I have a disc bulge in my L5-S1, I don’t get pain in my legs or sciatic nerve. My pain is ONLY in my lower back like right above the sacrum. Any tips on recovering faster bro?
Then be happy I herniated my l5-s1 it’s not worth it. Just let your body heal and do physical therapy before you work out again even if it means cold turkey the workouts.
L4 & L5-S1 here. Exact symptoms as you. I’ve found the only thing that’ll help is physio, Pilates (ridiculously good for core strength) and then very slowly adding some weights in. I started with 3-7lbs weights focusing only on my torso to increase core strength. The stronger my core is - the less painful my back is. Hope this helps!
@@jefflasalle8955 hey how is ur disc now. Can you workout or lift weights? I found out i had l5-s1 disc prolapse, sciatica on my left leg 3months ago and im too afraid to lift weights or workout like i used to.
squats. weight in front of body. not good for back. lunges.. . Bulgarians. dumbells. neutral grips. best. 45 degree. 1 leg leg press. leg curls. unilaterally
You lost me at no pain, clearly what follows is useless. The pain is life ending stuff. Unendurable without amytr preg celocox and more. No fear involved just raw pain. I suggest everyone goes thru it. Quite humbling.
I highly doubt the guy ever had any disc problems at all. Any doctor will tell you not to carry weights anymore as that will provoke your discs. Yet the first exercise is to pick up 60 pounds of weight and let your lower back compress. Ridiculous!
Don’t rush. Don’t rush. Don’t rush. I had l4 l5 herniated disc bulging in 2015. Took me year or so to get better but it would have been faster he I not rushed back to squatting. Do a lot of stretches. Learn body mechanism. Don’t rush to be back into the gym to lift heavy. I would use resistance bands for now and focus on therapy to get back stronger. Remember do not rush to get back into the gym. Listen to your body
Explanation is important but when it consumes about 80 percent of the video then it's just a chore. Please consider shortening your videos with fewer explanations and more workouts.
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loading up any ruptured disc with weights then doing squats is a recipe for disaster. Weight compresses the disc so adding more weight just compresses it more down through your shoulders into every disc all the way down through each disc in your back. The lower the disc the more weight it has to bare. Calisthenics exercises the best techniques, not the garbage in this video.
