Push/Pull working around disc herniation

[finfrock]

Hey guys, I'd like some advice on my program I'm trying to work on. About a month or so ago, I'm pretty sure I herniated a disc and tried to keep working out in a different fashion. I would still do squats but go really light (which is why i hurt my back). I'm aware that what caused my herniation is most likely the product of butt winking, which I am currently working on fixing through stretching and other methods to remedy this. I want to keep working out but for now, I just can't do squats, leg press, deads, bent over barbell rows, or power cleans. (I was looking to be on starting strength.)

So anyways, I developed this 3x a week push/pull routine, and I was wondering if you guys think this will be effective while also preventing me to worsen the injury and allow for healing to take place.

Push
Bench( no arch) 3x5
Dbell Lunges 3x8
Lying tricep extenension 2x8
little ab work and 2 sets of seated calf raises

Pull
Pull ups 3 sets to failiure (with bodyweight i can get no more than around 8-10
Dumbell row (with arm support to alleviate pressure from back) 3x8
Seated row (with chest support) 2x8
Hypers (no weight) 2x till small fatigue ( will stop if causes further pain)
curls 2x8

Push
Seated shoulder press (bench set to about 70-80 degrees for back support) 3x5
Lunges 3x8
CGBP 2x8
abs/calves


Any advice would be greatly appreciated, will rep for good advice (although I don't have much reps to offer)

Thanks

[benjamin442]

Hey guys, I'd like some advice on my program I'm trying to work on. About a month or so ago, I'm pretty sure I herniated a disc and tried to keep working out in a different fashion. I would still do squats but go really light (which is why i hurt my back). I'm aware that what caused my herniation is most likely the product of butt winking, which I am currently working on fixing through stretching and other methods to remedy this. I want to keep working out but for now, I just can't do squats, leg press, deads, bent over barbell rows, or power cleans. (I was looking to be on starting strength.)

So anyways, I developed this 3x a week push/pull routine, and I was wondering if you guys think this will be effective while also preventing me to worsen the injury and allow for healing to take place.

Push
Bench( no arch) 3x5
Dbell Lunges 3x8
Lying tricep extenension 2x8
little ab work and 2 sets of seated calf raises

Pull
Pull ups 3 sets to failiure (with bodyweight i can get no more than around 8-10
Dumbell row (with arm support to alleviate pressure from back) 3x8
Seated row (with chest support) 2x8
Hypers (no weight) 2x till small fatigue ( will stop if causes further pain)
curls 2x8

Push
Seated shoulder press (bench set to about 70-80 degrees for back support) 3x5
Lunges 3x8
CGBP 2x8
abs/calves


Any advice would be greatly appreciated, will rep for good advice (although I don't have much reps to offer)

Thanks

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i wouldnt do ANY working out till i had surgery(or) rehab for your herniated disk...your never ever going to be 100% until u get that problem fixed..IMO id rather take a few months off rehabbing, so i could eventually go 100%, then avoid rehab and only be able to go 75%(or watever u can go)...herniated disk are no small problem man

[Farley1324]

What makes you so sure it is a herniated disc?

[benjamin442]

What makes you so sure it is a herniated disc?

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agreed..go to the doctor/physical therapist before u do any working out..could be something worse, or something that would only need a couple weeks off..

[chickeneater]

if you read literature by Dr. John E. Sarno M.D. theres no reason to work around a herniated disc. They're not the big deal the medical community that built a billion dollar pain industry around makes them out to be. And you would most likely have a herniation regardless of your weight lifting experience. Most people die never knowing they even had one or two they're whole life when autopsies were compared to medical charts showing zero complaints of back pain.

Read "Healing Back Pain"

[Farley1324]

if you read literature by Dr. John E. Sarno M.D. theres no reason to work around a herniated disc. They're not the big deal the medical community that built a billion dollar pain industry around makes them out to be. And you would most likely have a herniation regardless of your weight lifting experience. Most people die never knowing they even had one or two they're whole life when autopsies were compared to medical charts showing zero complaints of back pain.

Read "Healing Back Pain"

Herniated discs can be rather painful.

[finfrock]

Well I haven't went to a specialist but I went to a GP and he didn't seem to think that it was. But I'm almost positive its a herniation, because after said injury, I took a few weeks off and frequently decompressed my back on the machines that hang you upside down and stretched just like he said and nothing changed. He was telling me that it was muscle related. But i don't believe him because the pain is directly in my spine and a little to the left. I read that when it hurts slightly to one side it is a good indication of herniation.

also, the pain is much more significant when laying down or sitting. When I wake up in the morning I can barely bend over. After getting limber and moving around for a few hours the pain is not as significant and is much more managable.

[benjamin442]

Well I haven't went to a specialist but I went to a GP and he didn't seem to think that it was. But I'm almost positive its a herniation, because after said injury, I took a few weeks off and frequently decompressed my back on the machines that hang you upside down and stretched just like he said and nothing changed. He was telling me that it was muscle related. But i don't believe him because the pain is directly in my spine and a little to the left. I read that when it hurts slightly to one side it is a good indication of herniation.

also, the pain is much more significant when laying down or sitting. When I wake up in the morning I can barely bend over. After getting limber and moving around for a few hours the pain is not as significant and is much more managable.

-----------

u need an MRI either/or an Xray man...no reason not too if the pain hasnt gone away....dont listin to this guy saying its not a big deal..if theres pain thats not going away, its atleast a small deal at minimum..

[finfrock]

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u need an MRI either/or an Xray man...no reason not too if the pain hasnt gone away....dont listin to this guy saying its not a big deal..if theres pain thats not going away, its atleast a small deal at minimum..

I know, but my main source of income is going to be my father and he will stop at nothing to keep me from costing him any money unfortunately, and i can't do anything here at college beceause of no transportation and other factors as well, will have to wait till spring break. But in the meantime how is this program?

[benjamin442]

I know, but my main source of income is going to be my father and he will stop at nothing to keep me from costing him any money unfortunately, and i can't do anything here at college beceause of no transportation and other factors as well, will have to wait till spring break. But in the meantime how is this program?

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the programs fine, but not for sumbody with a hurt back..im not trying to be a dick, but u need to not do anything til u know wats wrong..trust me i pulled my back out playing tennis senior yr of highschool/ and into freshman yr of college..i never got back to the playing level i was at bc i thought it would heal over time, and id be ok..but nope,,,then i finally took a good 3 months off till i was healed up..now im better then i was before the injury..i kno it gets frustrating not working out..but IMO that pain and not being able to go 100% is is worth relaxing for a bit..

[chickeneater]

Herniated discs can be rather painful.

agreed. Been there, done that, got the t-shirt, oh and hidieous scary looking MRI, but it's funny how all the pain went away after reading the book, and observing the way I handle stress.

[awod]

I feel ya OP, Im in same boat. I was initially diagnosed with a lumbar sprain from butt winking atg squat about 2 months ago. I had to change my pull days to chin ups and back machines only. I have an mri scheduled next week and will adjust from there. This was my first week of being grounded from deadz, squats, cleans, bent rows, etc....and it sucks. I am forcing myself to take at least a month off from those in hopes of healing. I can also only do dumbelll lunges for leg work. So for now, I hang with the soccer moms in the back machine corner looking in envy at the guys deadlifting and cleaning. Still might have to do three months off like an earlier poster said if this month doesnt go well. Best of luck man....