Recovering from herniated disc any advise

[feurion]

Recovering from the injury. the doc gave me two choices bed rest or surgery i opted 4 bed rest obvs coz i dont wanna have surgery.i m 28 now so ill let it heal naturally .
@lovbyts i juz saw your album man u rock seriously i mean it u r in a good shape after a condition like this i wud love to learn from u abt the exercises to follow for my development. u r an inspiration .i have planed a solid month of bed rest . juz having regular food nt haing any junk food juz natural stuff i m taking glut-amine for faster recovery but not hurrying anything . can feel myself recovering as the pain the legs has gone down significantly.
Tan q fr helping me out really appreciated.

[MuscleScience]

Recovering from the injury. the doc gave me two choices bed rest or surgery i opted 4 bed rest obvs coz i dont wanna have surgery.i m 28 now so ill let it heal naturally .
@lovbyts i juz saw your album man u rock seriously i mean it u r in a good shape after a condition like this i wud love to learn from u abt the exercises to follow for my development. u r an inspiration .i have planed a solid month of bed rest . juz having regular food nt haing any junk food juz natural stuff i m taking glut-amine for faster recovery but not hurrying anything . can feel myself recovering as the pain the legs has gone down significantly.
Tan q fr helping me out really appreciated.

Good choice on not having surgery, which has very poor outcomes. Bed rest is probably about the worst thing you can do. Disc have no blood supply of their own. The only way that waste is removed and nutrients are restored is via the mechanical pumping action of movement of the spine. Walking is the best exercise for any disc injury. The reason is that, he repetetive nature of walking causes a compressive action on the disc. Much like how a sponge works by squeezing and then letting expand. Secondly, the body will want to wall off the disc with bone. You do not want this to happend because this causes a restriction in motion down the road and results in a condition called Osteo Arthritis. Lovebyts is right about the core exercise, those need to be performed. Just make sure to do exercise that do not put execessive strain to the low back. No leg lifts, no full situps, no situp machines. Do balance ball crunches or floor crunches with knees bent to keep the low back strain to a minimum. Also be very careful when lifting things around the house at work. Make sure to never ever bend at the waist with the knees locked and rotate to pick something up. Bend at the knees and use the legs to lift. I cant tell you how many disc injuries I have seen from someone picking up something as light as a small child improperly.

Good Luck.

[feurion]

Good choice on not having surgery, which has very poor outcomes. Bed rest is probably about the worst thing you can do. Disc have no blood supply of their own. The only way that waste is removed and nutrients are restored is via the mechanical pumping action of movement of the spine. Walking is the best exercise for any disc injury. The reason is that, he repetetive nature of walking causes a compressive action on the disc. Much like how a sponge works by squeezing and then letting expand. Secondly, the body will want to wall off the disc with bone. You do not want this to happend because this causes a restriction in motion down the road and results in a condition called Osteo Arthritis. Lovebyts is right about the core exercise, those need to be performed. Just make sure to do exercise that do not put execessive strain to the low back. No leg lifts, no full situps, no situp machines. Do balance ball crunches or floor crunches with knees bent to keep the low back strain to a minimum. Also be very careful when lifting things around the house at work. Make sure to never ever bend at the waist with the knees locked and rotate to pick something up. Bend at the knees and use the legs to lift. I cant tell you how many disc injuries I have seen from someone picking up something as light as a small child improperly.

Good Luck.

tan q fr te advice ,i have started walking now n the treadmill but doing core exercise is a issue as u have suggested i dont bend down with my knees locked .
second of all i am planing to start core exercise end of this month til dat time i think i will stick to walking. tan q once again fr the advice

[lovbyts]

Thanks, I just wish I had found the motivations years ago. I was 26 when I first injured my back. I though it would heal natural also. L3 N L4 herniated. It got progressively worse until I was 43 and had not choice but to have surgery. L5 blew out at 45 and I had to do it again. That was the motivation I needed. Either be fat, lazy, out of shape in pain or get in shape and try to minimize the pain. I would rather be in shape and have pain than fat, out of shape and in worse pain. I have no doubt it would be worse.

Getting to where I am now is easy. KISS Keep it simple stupid. lol Dont try to do/learn anything fancy. Stick with core/basic exercises but concentrate on Form. Dont worry about heavy. Dont worry about maxing out except for your failure reps but it's not a MAX, you still need to force 4-6 reps with good form.

1 muscle groups a day has benefited me the most the last few years but you still need to change it up every few months to shock your muscles. I dont change it up enough yet but working on it. Changing it up means switch from straight bars to dumbbells ro machines. Mix it up, don t get stuck doing the exact same exercise for months.

If you try to over think things, make them to confusing or do to much you will get frustrated and quit. When you feel you need to do more add another muscle group. Do a Push/pull or Push/push but remember to change it up. Listen to your body and if it hurts stop. Learn the difference between normal muscle pain and stressing the injury. Dont be afraid to do VERY light exercises like squats with the bar only or very light weight. Always warm up and stretch but I have found the over stretching unless you do it ALL the time you can really stress your back/injury also so keep it regular. I dont do it enough but reading post like this remind me more.

Good luck and keep us posted.

Recovering from the injury. the doc gave me two choices bed rest or surgery i opted 4 bed rest obvs coz i dont wanna have surgery.i m 28 now so ill let it heal naturally .
@lovbyts i juz saw your album man u rock seriously i mean it u r in a good shape after a condition like this i wud love to learn from u abt the exercises to follow for my development. u r an inspiration .i have planed a solid month of bed rest . juz having regular food nt haing any junk food juz natural stuff i m taking glut-amine for faster recovery but not hurrying anything . can feel myself recovering as the pain the legs has gone down significantly.
Tan q fr helping me out really appreciated.

Craiglist. It's amazing what you can find there that is new or like new. Some guy spent $$$ on a mattress his wife just HAD to have but now she doesn't want it a couple months later? His loose your gain. I recently bought a $600 mattress the was like new due to full waterproof/dust proof cover and it was only about 1 year old. $75. I also sold my much older at one time $600 mattress for $50. Both are 18" double pillow top but this one is more firm and I could definitely tell it supports better.

these matteres r freaking expensive

[feurion]

Thanks, I just wish I had found the motivations years ago. I was 26 when I first injured my back. I though it would heal natural also. L3 N L4 herniated. It got progressively worse until I was 43 and had not choice but to have surgery. L5 blew out at 45 and I had to do it again. That was the motivation I needed. Either be fat, lazy, out of shape in pain or get in shape and try to minimize the pain. I would rather be in shape and have pain than fat, out of shape and in worse pain. I have no doubt it would be worse.

Getting to where I am now is easy. KISS Keep it simple stupid. lol Dont try to do/learn anything fancy. Stick with core/basic exercises but concentrate on Form. Dont worry about heavy. Dont worry about maxing out except for your failure reps but it's not a MAX, you still need to force 4-6 reps with good form.

1 muscle groups a day has benefited me the most the last few years but you still need to change it up every few months to shock your muscles. I dont change it up enough yet but working on it. Changing it up means switch from straight bars to dumbbells ro machines. Mix it up, don t get stuck doing the exact same exercise for months.

If you try to over think things, make them to confusing or do to much you will get frustrated and quit. When you feel you need to do more add another muscle group. Do a Push/pull or Push/push but remember to change it up. Listen to your body and if it hurts stop. Learn the difference between normal muscle pain and stressing the injury. Dont be afraid to do VERY light exercises like squats with the bar only or very light weight. Always warm up and stretch but I have found the over stretching unless you do it ALL the time you can really stress your back/injury also so keep it regular. I dont do it enough but reading post like this remind me more.

Good luck and keep us posted.



Craiglist. It's amazing what you can find there that is new or like new. Some guy spent $$$ on a mattress his wife just HAD to have but now she doesn't want it a couple months later? His loose your gain. I recently bought a $600 mattress the was like new due to full waterproof/dust proof cover and it was only about 1 year old. $75. I also sold my much older at one time $600 mattress for $50. Both are 18" double pillow top but this one is more firm and I could definitely tell it supports better.

tanx for the advice today i visited a acupuncturist . He suggest to get treated for 20 days each month 4 4 month n rest for the remaining days. My sis in law practices acupuncture i m pretty sure it will make a difference . i have not started exercising yet juz walking yet
thanks for the help

[feurion]

Its been 4 months n i think my herniated disc has shown amazing healing improvement. i can bend down to tie my shoe lace i can bend down ,but there is a bit of pain when i bend down not that kind which is sharp but a slight one . i still do wear a belt to support my back i can drive properly ,run properly n do light exercises....
Now its time to move forward i am gonna start gong to the gym n do some light weights. don't wanna stress myself . its been a really out of shape 4 months i have to say 4 months of bed rest has really mad me frustrated n out of shape seriously but if it helps the healing process den y not .......i am looking at the long run n no short term gains .......so i am sure i m gonna heal much more faster now ........thank you all of u for the support ........let the building begin ( but slowly )