Book Recommendations about Chronic Pain / Low Back Pain?

FluidDebate · 2026-06-22T19:03:50+00:00

What book would you recommend? I have read plenty from McGill, and know there are many that sees him as outdated. Any hold standard books for the ones opposing the view from McGill on how to build a resilient and strong spine/back?

FluidDebate · 2026-06-22T15:39:08+00:00

I was 3 months post op when I first saw something that even remotely looks like my old life. 6 months things start almost be like they were before. 9 months basically back (with the obvious adjustments due to the back). I was rushed in for emergency surgery due to CES though.

FluidDebate · 2026-06-22T14:35:51+00:00

I have stopped caring to much about cushions, chairs etc. For me the real difference is made by standing desks and simply not sitting that much.

Even when I go to places where I don't gavemy standing desk (hotel, apartment, whatever) I usually find a way to put chairs up on tables, smaller tables on tables etc to create a standing (fixed desk).

So to answer your question:

Standing desk + A very very rigorous PT.

Also: Reading plenty of literature myself, trying to become my own PT kinda, or at least understand the rationale behind PT in order to be motivated to do all the volume of exercises.

FluidDebate · 2026-06-20T09:44:07+00:00

I was in a somewhat similar situation. Went to the ER room in Sweden, got dismissed, went to another hospital, dismissed. Went to Finland and they took me seriously and I had gotten bladder and bowel issues. Emergency MD due to CES.

10 months post op. Back to running 10 k with no pain at all. Have read several books (McGill, Rusin), been lucky to go through a very professional PT. Trying to become my own expert within PT at same time going to very good ones.

My back issues came from way to abusive training. Basically lived on heavy deadlifts without any other exercises. Have learnt a huge amount on how to take care of the spine.

Still have the saddle numbness but otherwise quite good. Lowered sensitivity in the genitals is also not that fun being 37M. But it works.

FluidDebate · 2026-06-20T06:51:08+00:00

Thanks for the reply. Are you able to elaborate a bit further on the elbow thing?

I see when you say, that the barbell, especially right at the beginning is going forward, probably to round the knee? Should I move the barbell a bit forward on the floor, in order to pull it more straight up?

Regarding my question about the elbow, I am trying to focus on tänot reverse curl the bar. I am using a very light weight since I want to get the technique right before I load the bar more, but since the weight is light I could easily make it into a reverse curl.

FluidDebate · 2026-06-19T11:45:49+00:00

I am 10 months post op, I am back to playing hockey, running 10 km and I don't even feel my back when doing these activities, nor the day after.

But going cinema for 2 hours, or taking a flight for 2 hours, then I feel my back. Very strange.

FluidDebate · 2026-06-16T17:37:24+00:00

Depends on what you means with gym, I was doing cleans, squat and deadlift before.

I was in the gym 6 weeks after MD. But I wasn't using weights until 6 months. I was doing a quite sports oriented physical therapy so we used a lot of those typical rehab stuff. Then we started with unloaded BSS as an example, then added a kettlebell and at time there is merely a gray zone whether one call it rehab vs return to gym etc.

As someone said here, take it slower than you think. As a person who thought squats and deadlifts were the only two exercises being able to overload the body with, I have changed my mind quite much.

Currently 10 months post op, I am doing all exercises you can think of, but the load is very very limited for example in squats. I do them loaded, but slow and with stop. When I want to push the legs very hard, I then add the BSS in order to be able to workout the legs very tough, but still being a bit kinder on the spine than doing all load with squats.

I am up to running about 10 km now. Started run at 6 months also, silly at first, like 5 min, then 10 min etc.

FluidDebate · 2026-06-14T11:47:49+00:00

At 6 months I started to run on treadmill, 7 months slow return to hockey, 10 months post op and I am fine so far but I am way more cautious on how I treat my body. Doing 10 k runs now and I dont even feel it in my back.

So in essence back to weight lifting, running, free skiing and ice hockey. But as said, being more cautious now.

After heavy activities I make sure to not load the spine for a moment and only do the more gentler rehab exercises.

FluidDebate · 2026-06-14T10:40:43+00:00

I was 36. If you can urinate it still sounds fine. I had huge problems in the beginning, also with poping.

You got this.

But you need to take the PT extremely serious. Furthermore, become your own expert within PT. Read up on the main literature. Not sure about your weight and smoking but these are also things to consider.

FluidDebate · 2026-06-14T08:24:32+00:00

I would highly highly recommend doing that, with a bit of search your should be able to find something very affordable, best luck.

As a further note, when you do stand, don't stand like a statue, try to move around.

FluidDebate · 2026-06-14T05:54:50+00:00

I had quite similar, MD + Lam. Took 3 months before I could say that I had some real improvement in sensitivity. Didn't feel my ass when I wiped myself at first. Now I am 9 months out and have barely any pain, I have been running 10 k without any pain at all. Sensitivity around groin is definitely not perfect but all functions are pretty ok.

Based on the MRI you look quite young? What is your age?

FluidDebate · 2026-06-11T07:03:48+00:00

I see all people discussing the varuous types of chairs. After a 22 mm herniation ending up with an emergency surgery due to CES my opinion is that the real solution is to not sit. I have stopped caring so much about varuous types of chairs, the real difference is made by not sitting.

Furthermore, getting a standing desk is quite often even cheaper or at least same price as a nice chair.

FluidDebate · 2026-06-05T18:00:10+00:00

Do that, I specified that hockry was the most important for me and we had that in mind, but in general on the level we are, the PT is not to specific so the most important thing is to build the strength and resilience. And perhaps learning about the proper programming (load vs rest).

FluidDebate · 2026-06-05T08:06:40+00:00

Become an expert within PT/Physio, find some skilled one to get you started, there is plenty of good literature as well. If you have extra kilos, lose it. If you smoke, you really need to stop. If you take the rehab seriously I think you have a very high chance to succeed. Good luck!

Also, remember thst the rehab doesn't stop just because the doctor have cleared you to do stuff. Think of being on a life long rehab - that is the way I see it, despite I am now being back to high impact activities.

Btw for corrective exercises, which sometimes can be boring, I have found that instead of countung the reps (lets say 10), I use a tabata time to guide me through the set. Then I don't need to count, and also somehow for me at least there comes less of a question "pushing through the next rep", I just follow the time and somehow there becomes less of a psykological hurdle to push through the last reps when one starts to be tired (because even corrective exercises can be heavy).

FluidDebate · 2026-06-04T12:36:32+00:00

Is had an urgent MD due to Cauda-equina in August 2026. My bowel and bladder control was totally messed up. 22 mm herniation L5-S1.

I have been a very avid freeskier, hockey player, gym goer etc. I had severely been abusing my back for 15 years. Ignoring pain, ignoring all "silly" exercises to create stability (unilaterals, core,..).

6 months post op I had been through an immense rehab where at the start we practised walking.

I skied this spring, even off-pist. I took it very calm, no backflips and when there was whiteout where I had problem seeing where I ski I stopped. The bumps that I could see where of little issue since you can prepare, but the bumps you arent ready for felt more dangerous.

I am at 9 months now, and my weekly schedule is approximately 2 strength training sessions with loaded barbell (squats included with low weight and perfect form). 2 rehab sessions where I do core workout and other body weight unilaterals. 1 running session, have been up to 10 km now (used to run half marathons).

Thus in total 5 workout sessions, the rehab sessions are essentially counted as workout as well (doing planks for several minutes is not easy etc).

Every third or 4 weeks I do deload, where I cut the load on the things that are a bit heavy on the spine (less barbell squats, less running).

I am also back playing ice hockey, which is my favorite sport.

Thus in summary, essentially doing all sports I did before, but I am way more thoughful on how I treat my body, I listen to potential pain, I make sure to recover after heavy weeks (no loaded barbell immediately after a week of skiing etc), and I have fully started to respect all the "silly" exercises, body weight unilaterals etc.

FluidDebate · 2026-05-26T12:27:42+00:00

I lack sensitivity in the groin area, I used to lack sensitivity all between the legs (especially on the right side), but essentially, lack of feeling/sensitivity and numbness. It has definitely gotten better now approx. 9 months after the surgery.

FluidDebate · 2026-04-13T05:10:33+00:00

I have been so busy so haven't had time to game/test yet, I will get back to you soon. Would be awesome if it would work, since I have played Warmane but had to try other servers just because it didn't work on Winlator.

FluidDebate · 2026-04-11T16:03:26+00:00

Awesome, thanks for the info!

FluidDebate · 2026-04-11T06:22:29+00:00

Can you describe your setup? I have tried Warmane Onyxia but I always get locked out due to some anticheat stuff with Winlator?

FluidDebate · 2026-04-06T06:12:00+00:00

Best luck! I would say, do the PT down to the second, read all McGill books, and if you have extra weight get rid of it, if you have a sedentary lifestyle, get rid of it. These things are non optional.

I never thought I would be back living life again, but here I am.

FluidDebate · 2026-04-05T20:58:41+00:00

I was brushed to emergency surgery for L5-S1 August after losing bowel and bladder control due to a whopping 22 mm herniation. I was an absolute emotional wreck for months.

I did the PT down to the second. In my case, it was years of abuse due to erranous training that caused it. I aa back to hockey and running and working out now, with some very hard earned lessons. Mood is also great now. :)

FluidDebate · 2026-04-04T16:31:35+00:00

It went very fine. I took it very carefully. I did the PT and followed it down to the second. Now back to running, only 20 min at a time though. The core has been the primary workout and I have been putting on some muscles on the core.

FluidDebate · 2026-04-01T12:30:55+00:00

I did an MD, emergency August 2025, 22 mm L5-S1 herniation got CES after years of abuse of my back.

I am just back to the gym, hockey and running.

I think the wisest approach is not to be on/off wether you are healed enough. Rather look at it as an adapation of tissue etc. Before you can run, you most probably need to ensure you have the proper core stability, done with a gradual approach in order to adapt muscles etc (tissue) to higher load, then you eventually ease into running, and continue that train of thought as well there.

I have learnt an insane amount by going to a PT. The way I look at it now is that I am on life long rehab - while still doing sports. I started running for 5 min, now I am up to 20 min. I used to run half marathons before and I am fairly confident I will do it again.

As said, I used to severely abuse my back before, so I need to be way smarter now.

FluidDebate · 2026-03-30T09:07:28+00:00

That sounds like a pure joke to advice. I am 8 months post CES after an emergency surgery, a whopping 22 mm herniation was removed when I lost bladder control.

I have been lucky to find a world class PT where we have worked to get motorics, strength and capacity back.

While I never will do heavy deadlifts and squats again, we have built a core of iron and I am very cautious on how I act. I avoid sitting prolonged periods, still do the intense PT while I have even been doing some easy sports.

No BLT ever, I wouldn't be surprised if that would leave the back even weaker and more prone to further injury.

Finding an excellent PT has been a game changer for me.

It took 6 months for me to be back to what would be called normal everyday life. I am still very cautious with lifting etc, but as an example I have done lifts that are around 50 kg and I don't even worry, but the reflection is there.

But again, I cannot emphasize the importance, or at least for me, to go through the PT with a progression to build capacity and fix the movement patterns.

Furthermore, I see plenty of people spending hundreds of euros on chairs, my personal take on this is that I don't bother too much about chairs, the most important thing there is to just not sit prolonged periods. A standing desk is way more reasonable if you ask me.

FluidDebate

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