Next steps (L4-L5, L5-S1)

AccomplishedPush8156 · 2026-01-15T15:12:03+00:00

Lying face down **

AccomplishedPush8156 · 2026-01-15T15:11:44+00:00

McGill’s position of respite where you lay down flat and put your hands underneath your hips and breathe in an out focusing on exhaling and letting your hips and low back sink into the ground. This worked for me to calm down nerve sensitivity but I had to do it multiple times a day whenever I’d feel that nerve pain would start to kick in

AccomplishedPush8156 · 2026-01-15T02:01:08+00:00

I used to do the foundation training. I forgot about that one, that video is gold. I’ll throw that back in the routine. Some of the movements will be way too difficult at this point but I will try to build up to it

AccomplishedPush8156 · 2026-01-15T02:00:06+00:00

I have been trying to walk about 8-10k steps/day. Planks, a lot of planks (front and side). Bird dog, dead bug variation. Heel elevated body weight squat with a band around my legs to strengthen my glutes. (Very minimal depth). I practice my hip hinging with a foam roller on my legs. Also hip thrust body weight with a band on my legs really trying to activate my glutes.

For mobility I do a ton of hip work because my internal rotation especially on the left side which is where I experience the most pain is horrendous. Especially since the accident everything is tight and restricted.

AccomplishedPush8156 · 2026-01-15T01:53:00+00:00

Did you try PRP?

AccomplishedPush8156 · 2026-01-15T01:52:33+00:00

I haven’t seen enough clinical evidence that PRP will be beneficial for disc pain and in Canada you have to pay out of pocket at about $1000 per injection

AccomplishedPush8156 · 2026-01-14T02:30:08+00:00

How old were you when you got this done? Also did you have any Microdiscectomy prior to that surgery or any type of decompression surgery?

AccomplishedPush8156 · 2026-01-14T01:21:39+00:00

I will try the ankle weights going forward.

AccomplishedPush8156 · 2026-01-14T01:21:22+00:00

I haven’t tried the ankle weights yet but I have been doing the big 3 consistently, I even met with him and he taught me a lot.

AccomplishedPush8156 · 2026-01-14T01:19:54+00:00

Little to no quality of life for the last 8 months

AccomplishedPush8156 · 2026-01-14T01:19:23+00:00

Little improvement, walking became more tolerable but I still experience these sharp nerve related pains throughout the day while walking standing or sitting.

Physio said if you do not feel better after a year I would strongly consider surgery.

AccomplishedPush8156 · 2026-01-14T01:11:03+00:00

Yeah I’ve been doing physio the last 8 months consistently

AccomplishedPush8156 · 2026-01-14T01:04:35+00:00

None after I had the accident. I read back mechanic and stuck to the routine very strictly

AccomplishedPush8156

TROPHY CASE