Strengthening posterior chain with a herniated disc ...

[Auron89]

Long story short I herniated the disc between L4-L5 a couple years back in the gym being an idiot, as a result of that I developed a bit of Anterior pelvic tilt because increasing the curve in my Lower back helped with the pain.

Ive been told By my physio I really need to bring up my posterior chain mainly my glutes/hams, I almost have zero mind/muscle connection with them.

I've worked heaps on hip mobility to be able to squat deep and be able to squat low, it's been going well but I struggle to increase the weight because of my disc issue. My legs can handle it however my back can't ... I recently moved onto lunges, but I'm dying to squat.

Anyone out there manage to squat with a previously herniated disc etc? I need hope man. I can move and manage day to day life fine these days, but I just feel my disc in the gym

[NZninja101]

I'm in a similar boat. The smith machine which I used and had success with for a long time, (due to being able to lean into it and maintain a very upright position whilst hitting fantastic depth), was taken out of my gym and performing squat variations like Safety bar squats I've found still induce a degenerative effect in my back.


I'm going to start performing quite a lot of hyper-extensions. I really really really doubt that that will be an unhealthy option. Leg curls are another very safe option. I don't bother with glute bridges but that doesn't mean you shouldn't.

[magician27]

well im not sure if i have some herniation too but i had lower back injury , i literally felt something slipping but havent seen doc. pain was gone after a month. that kinda taught me importance of core strength and stability. you really should pay attention to your posture and focus on your core tightness. if something is causing pain dont do it , and build yourself up very slowly and cautiously even if that means starting from zero.. functioning properly is more important than having big muscles

[SXElifter]

This is something that has always had me sort of boggled - a (posterior) herniated disc and anterior pelvic tilt.

[Iceman1800]

http://forum.bodybuilding.com/showth...hp?t=168697403

[Auron89]

This is something that has always had me sort of boggled - a (posterior) herniated disc and anterior pelvic tilt.

Why? With A posterior herniation it feels good to arch your back because it's forcing the disc back forward and when it's down in the lower back your going into a anterior pelvic tilt to increase that arch.