I'm frustrated to see the amount of Body Builders with Herniated and Bulging Discs here.
In the past Month I've gone from Healing, to worse than I was when I got the injury, to Healing again slowly.
I figured I'd make this post so that we can share the bits of advice we have learned.
I've learned a few things from
as well as various Physios, Doctors, Rhematologists (sp?), Chiropractors ect.
In a Nut shell I'm going to post ( for free ) What I've learned from these books and how to heal this bastard, at least to the best of its ability.
1) STOP LIFTING, Stop doing anything, You need to rest for a few days first. This Step is usless without Step 2 So if you plan on resting and dont follow step 2 your not going anywhere fast.
2) McKenzie Stretch, Every 2 hours do the Mckenzie stretch
This is a vital part of your healing, Every 2 hours do 10 of those, What it does is gently pushes the Disc Gel back in where it's supposed to be, If you dont do this you wont heal, period.
It's why so many people have this injury for ages and ages and never heal.
After doing it for 2 days I had the Sciatica from my L5S1 Pain go from my big toe to my thigh, in 2 days time it might be in my buttock or lower back. You want it to stay in your lower back, not anywhere else, that means its healing, its in place and its where the injury is.
3) Bounce a Therapy ball GENTLY, 5 mins in the morning, 5 mins in the evening.
What this does is pumps the discs of your spine GENTLY , giving it the oxygen it needs to heal and pumping out all bad toxins. You should only do this gently, if it hurts stop.
The muscles around the disc injury should feel a bit of pain, maybe 10% , this means the toxins are being pumped out and into nearby things ( muscles can get rid of them 100 times easier than discs can )
4) March on a Mini trampolene for 5 mins every morning AFTER Therapy Ball.
This makes the muscles around your core work and remember how they should be, Your entire muscle balance will change if you get a Disc injury, you will walk different, lean different and in general put stresses on other parts of your body.
MARCH, As in Walk, dont jump.
5) Matress , My Biggest mistake.
I was almost healed, I went to a soft matress, and within 2 weeks I was in agony and had a fresh L4/L5 Disc injury.
Firm Matress, Pillow inbetween knees when sleeping on site, or a pillow or two under your knees when your back. Your body only heals when you sleep, you want it to heal all bloody night and for this to happen the disc HAS to stay in place with a proper sleeping posture.
6) Glucosamine, Chrondroitine Sulfate (sp?) , MSM.
( 800 Mg or the usual adult does , HAS to have all 3 of those ingredients , Dont take if allergic to shellfish )
You need these 3 vitamins in a daily vitamin, this will restore the disc tissue faster, since taking them my healing has sped up 50% at least.
7) Walking Not Running - Your discs need to gently heal, jogging, lifting is a big nono. For Me even walking hurts so It's difficult for me, but the majority of people walk just fine.
8) Dont Belive everything you read on the internet.
The whole ' rest for 2-3 days and resume normal activities ' is total bull****.
IMO the disc takes at least 2-3 Days of Mckenzie stretches just to get it to slip back in, then it takes 4-6 weeks for the disc to heal enough to return to NORMAL actitivies.
If you keep following what I've written within 2-5 years the disc should be fully healed according to new research.
9) Muscle Imbalances, Chriopractors, Lasers ect - Im not convinced any of these work, All the muscle imbalance workouts Ive done have hurt me and left me in agony for days.
Let Me explain a very important fact, At the moment my Right hip is twisted and leaning out, THIS ISNT A MUSCLE IMBALANCE.
It is my body's way of trying to take stress off the injury, Clearly if I body built right now I'd be in ALOT of trouble, You might only have minor changes in your body, mine is fairly noticable.
10) Stretch Stretch Stretch, Hamstrings, Quads, Daily, follow some from your local Physio or PM me for a list of the ones I did.
11) Strengthen the hell out of your core, Only to be done after 2 weeks of doing mckenzie stretches and relaxing, Everytime you do a sit up, lean over , or twist the disc gets injured and pops out, meaning you have to do more mckenzie stretches to fix it.
12) Good Days and Bad Days - Your going to have days where you think you are fully healed, dont be decieved. The Pain will subside alot quicker than the disc will heal.
I made the mistake of thinking I was healing as I was pain free on the second week.
I played a rather heavy game of tennis with my friends and boy did I regret it.
Let your body heal, Im no doctor but I wouldnt lift at ALL for at least 6 - 12 months, if not 2 years to be safe.
If you lift too soon your disc will have a weakness and that means next time you dead lift... POP.
13) Yoga - Do some, trust me, Only 2 weeks after you've sustained the injury though, no sooner.
14) Dont sit for more than 30 mins ( L4/L5, L5/S1 ) Disc bulges/herniations mainly.
Get up and stretch every 30 mins, I havnt sat in a chair for nearly 4 weeks, everytime I do I get a sore big toe, achey legs and general sciatica, this means the nerves in my back are being pressed by a squished disc.
* I also think Hydrotherapy is awesome if you can do some
* Stretch frequently, anything that can de-compress your spine, you want as much room as you can in there to get the disc in.
* Dont panic if you dont heal in 2 weeks like the internet says, I certainly didn't and I'm a 22 year old Healthy Male who's spent 2 weeks relaxing on a beach lying down.
Anyways that's what I've learned from spending $1000's on Physios, Books that claim to heal bulging discs and yeah.