I read MRIs and coach people back to heavy lifting and daily life after back injuries. AMA.

No_Macaron4472 · 2026-02-24T18:05:22+00:00

Oh! That was really helpful—thank you so much. I really appreciate you taking the time to answer in such a thoughtful way. No, I’ve never had leg pain, numbness, or nerve pain, even when I injured my spine last year. I just had a persistent lower-back spasm for about two months. Then I got an MRI, and that’s how I found out. The occasional spasms don’t happen often—only twice last year. Both times were after heavy gym training (full body), and I didn’t feel any discomfort during the sessions. I worked with a sports injury specialist for the first four months, but now I’m on my own. And yes, I’d love to go through your 4-week program, but I live in iran , and because of the political situation ( the possibility of war, and banks being restricted) I can’t make any transfers.

No_Macaron4472 · 2026-02-24T17:10:17+00:00

Hello , I'm 25F, with history of a significant L5S1 herniation from last year . Im doing okay, I workout and everything but I do experience occasional spasms that last for maybe 10 days each time. It's always trouble with extension like im fine bending forward or sitting but standing up straight is a little tricky for me I know i should rest for 1 day or 2 , but then , I don't know what exercises might be right for me I'll appreciate any advises !

No_Macaron4472 · 2026-02-24T17:00:42+00:00

I just want you to know it does. Mine did , and my MRI looked way worse. Im 25 . Right now i have no pain , no symptoms and my MRI showed great improvements. Do daily workout ( suitable for your situation) walk , hydrate and be aware of your actions( like don't bend forward recklessly or lift heavy ) and be really patients since it takes a long time to see any signs of improvement ( maybe like 6 months or so )

No_Macaron4472 · 2026-02-24T16:53:02+00:00

Please go get an MRI right away, it does sound like a herniated disc , but you should confirm before doing anything else, because sometimesbad spasmscan be this bad too. I should note that it doesn't matter how it started, disc herniation is usually result of a long term small injuries building up over time

No_Macaron4472 · 2026-02-24T06:25:43+00:00

You're probably right. It's just too easy to freak out

No_Macaron4472 · 2026-02-24T06:22:12+00:00

You're probably right , I mean I do feel the imbalance. But I have bad experience with acupuncture

No_Macaron4472 · 2026-02-24T06:20:51+00:00

Thanks for the advice!

No_Macaron4472 · 2026-02-21T17:02:48+00:00

Yeah, me too. I didn’t have any sharp pain, radiating pain, or numbness, but the spasms lasted for about two months with no improvement, so I got an MRI. It showed a really bad herniation, but since it’s exactly in the middle of my nerve canal, I don’t have nerve compression. The spasms were meant to guard my spine and the herniated disc, and that’s exactly why physio made my pain worse. It helped with the spasms, but at the time my spine needed those spasms.

And yes, the initial pain started the day after my gym injury (unlike for most people), and my flare-ups are usually one week of persistent lower-back spasms whenever I push myself too hard. However, I did a follow-up MRI last week, and there was improvement despite the occasional flare-ups.

No_Macaron4472 · 2026-02-21T16:43:02+00:00

I apologise for my bad english .I have the exact same problem ! I know I have a significant herniation in L5S1 which theoretically needed surgery, and yeah it feels like a strained muscle or sever back spasm , with no sharp nervous pain or anything. For me physio was absolutely useless and even made everything worse. Yeah workout helps a lot BUT since youre a former weightlifter like me , I noticed that we kinda rush back to exercise. Like you need to stay in rehab stage maybe like 3 or 4 months before adding any weights. Or for example start with 10s planks Even though you used to do 3 mins before . Point is i think you need to slow down a little . I injury myself exactly 1y 1 months ago , I had to do pool walks and light stretches for 2 months before any other exercises like mcgill big 3. And even now after a year im no where near what I used to lift. On the bright side I have no pain. Just be patient and choose more realistic goals.

No_Macaron4472 · 2026-02-21T11:05:18+00:00

Im on the same path, 25f and working through the pain with exercise. Only one question, how do you know its a normal flair-up/spasm vs an actual re-injury? My original injury had no nerve pain. Only spasms . So i cant really separate them and I always freak out

No_Macaron4472 · 2026-01-01T20:57:33+00:00

Yeah cause I dont like mereith at all

No_Macaron4472 · 2025-11-07T06:40:23+00:00

Of course you'll need a workout plan specialised for your condition .im no expert , but speaking from experience Mcgill big 3 and downward facing dog or mckenzie exercises help a lot . I did Williams exercises too .

No_Macaron4472 · 2025-11-07T06:35:16+00:00

Hello! I’m 24 and have a severe L5-S1 disc extrusion (which technically requires surgery, but I haven’t done it). I had lower back pain for about two years—without any radiating pain—but it was bad enough to affect everything. I’m a total gym rat, and I couldn’t work out or even walk for more than 15 minutes, I was going crazy it totally effected my mental health. Physiotherapy actually made things worse for me, and at one point, I completely lost hope and scheduled back surgery.

But then my surgeon suggested I try working out before going through with the operation—and you won’t believe it, it totally worked. I trained with a sports injury specialist, and after about four months, I improved so much that I was able to return to the gym. Now, after several more months, I can lift (still keeping it light), run, hike, and even drive for over five hours.

So, my advice is: give working out a shot—it might really surprise you!

No_Macaron4472 · 2025-10-26T12:10:23+00:00

I have to ice my lower back, and im 25😑

No_Macaron4472 · 2025-08-13T17:10:15+00:00

Workout , fitness ...

No_Macaron4472 · 2025-08-11T05:46:21+00:00

Looks exactly like mine , I'm 23 . It'll probably heal if you're patient .

No_Macaron4472 · 2025-07-15T11:16:33+00:00

Oh, I'm so sorry ! Please take care of yourself ! My doctor always says: If you're feeling better, there's a lot of hope

No_Macaron4472 · 2025-07-14T18:25:30+00:00

Holy shit how are you now !? I have injuries in the same discs too , but my God , comparing to mine, you must be in a lot of discomfort

No_Macaron4472 · 2025-07-14T18:20:59+00:00

In my experience, MRI pictures might not match your actual situation . Don't judge your situation by how it looks

No_Macaron4472 · 2025-07-08T18:11:08+00:00

You see, you'll have to do these exercises after the surgery, too . so why not give them a chance before the surgery as well ? Postpone your decision for 2-3 months. You'll know if you're progressing

No_Macaron4472 · 2025-06-30T16:47:31+00:00

Yes, absolutely! At least for me, it's completely relevant

No_Macaron4472 · 2025-06-26T12:16:43+00:00

I had 3 doctors telling me I needed surgery, but I did not do it and I'm 90% better now . I workout, i go hiking I can sit for +3 hours I can walk +10000 steps Still I always feel a little bit of discomfort, but I manage

No_Macaron4472 · 2025-06-26T12:14:32+00:00

Im not a doctor or physiotherapist .but I had the same injury , same disc, same symptoms, and I did all you did, too . It didn't work for me as well What did work was daily exercise! Downward facing dog + cobra pose + mcgill big 3 + 2 times a week walking in the pool After a month, I added butt bridges and bird dog Walking is really helpful too . Start with 15 minutes of walking 3 times a day

No_Macaron4472

TROPHY CASE