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  1. #1
    Registered User kag2020's Avatar
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    Please Help- All Pro Routine - 4 Herniated Disc - Need advice

    So I've been meal planning and working the AllPro routine for about 14 weeks now with great results for a beginner. Sunday night (My heavy night, 11 reps) I was working my way through the routine and got to the Stiff Legged Dead lifts. After my 1st set of 11 I started the 2nd set and on rep 7 I really hurt my back. I had to be carried out of the gym and taken to the ER. I have 4 buldging disc, and was unable to walk for about 2 days. Today I'm still in pain but am able to walk around today.

    I'm really discouraged with the injury as I know I wont be able to work out this week. Actually, I don't know how long I should wait before returning to the gym. Any ideas? Also, I'm sure it was improper form or something of that nature because the Stiff Legged deadlifts has felt like a bad idea since day 1. Is there another workout I can do that will substitute this workout that will not involve so much stress on my spine? Also, What about squats? I really was making solid gains on my squats and I really don't want to give those up.

    Has anyone experienced this? Will everything go back to normal and I can get back in the gym soon? I was really catching a second wind of motivation as I was starting to see actual results and now I'm stuck. Please, any reasonable advice is appreciated.

    Thank you.
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  2. #2
    Registered User dazitmayn's Avatar
    Join Date: Sep 2019
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    dazitmayn is offline
    did you actually get an MRI that showed you have 4 bulging discs?

    in my case I have 2 discs that would show up as herniated but it causes me zero pain whatsoever. pain can be a complicated thing and difficult to manage, I've been there. However, you should do your best not to overreact to it as it just feeds into a negative feedback loop that can keep you pain. Also try your best to keep active and keep yourself moving. If you can muster up the energy, go to the gym and do some light workouts that don't aggravate your back or cause it pain.

    Ultimately, this is probably something you should talk to a doctor or a specialist at about, but going to the gym, just overall moving around, doing movements with weights and range of motion that don't hurt is probably your best bet.

    if you were on all pros i'm assuming you were doing squats on top of deadlifts. But squats will also involve your lower back to a degree and also introduce forces on your lumbar spine. However once you're better you can do regular conventional deadlifts, sumo deadlifts, block pulls as options.

    If you don't want to do deadlifts at all I would simply replace it with back extensions and something like leg curls or GHR (more ideal). You still want a strong posterior chain as well as a strong lower back to prevent lower back injuries.

    this is an excellent resource for understanding pain and how to manage it

    https://www.barbellmedicine.com/blog...ining-what-do/
    https://www.barbellmedicine.com/blog/backpain/
    Last edited by dazitmayn; 12-11-2019 at 08:22 AM.
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