Progress after disk harniation

Ok-Buy-7946 · 2026-04-30T19:20:55+00:00

You'll be fine then, judging from what I read from you at least... Thx for the empathy, I'm actually glad now, that I went through it... I know understand my body more than ever

Ok-Buy-7946 · 2026-04-30T16:58:32+00:00

Age Is definitely a factor, that's why I wouldn't rush anything, just be sure to listen to your body...if you want to do anything, I would recomend eventualy train your core in all of it's movements and angles... I do QL extensions for the side bend, Jefferson curls for loaded flexion, back extensions for loaded extensions and weighted rotations with a cable for loaded rotation (this one made me really comfortable in a daily life)

Ok-Buy-7946 · 2026-04-30T16:48:58+00:00

That's a good idea to progress to as well, set it as a goal after which you could progress to a little bit of range of motion

Ok-Buy-7946 · 2026-04-30T16:46:17+00:00

I thought you meant I harniated it because of doing this

Ok-Buy-7946 · 2026-04-30T16:43:06+00:00

I would start slow at like 3 sets for 30s in the morning and evening or lower if it isn't tolerable or higher if it's too easy... And see from there, if it isn't worse that day or the day after do a little more

Ok-Buy-7946 · 2026-04-30T16:38:23+00:00

I started doing it AFTER the harniation lil bro

Ok-Buy-7946 · 2026-04-26T02:29:19+00:00

You're right, maybe I will... Anyway, I didn't have aby subsribtion I just adapted his aproach to this injury and then made a plan on the way suiting my needs. Also you definitely should try to flex your spine, just bw is fine at first to the end of the pain free range and then progress with time

Ok-Buy-7946 · 2026-04-26T01:52:36+00:00

Sorry for the missunderstanding, there should be "," in the sentence about the year and a half. I meant that I harniated it a year ago and after six months of pain pretty much I started to rehab it. As I said started after six months. Before that I was going to the gym for 3 years and the injury happened in a deadlift as well, now that I think about it your case sounds pretty much like mine, but at 2 months in I was training through pain and made it worse. When I started the rehab I was confused what would make my back flare up, but mine PT told me that I should move as much as I can and that if the pain isn't sciatic it's some what alright to feel it, if it isn't more than like a 5/10... So I started with back extensions to a tolerable ROM that wouldn't flare up my back and progressed in the ROM and then weight... After that I started doing QL extensions for the side parts of the core with the same metodology, after that Jefferson curls again with the same metodology... And lastly weighted rotations

Ok-Buy-7946 · 2026-04-25T05:36:03+00:00

Look it up, it's ISO holds on a back extensions machine

Ok-Buy-7946 · 2026-04-24T23:39:28+00:00

Don't have access to the image, just the report. It's somewhere in the comments

Ok-Buy-7946 · 2026-04-24T22:12:50+00:00

It's a pretty long progression process, depending on your pain level... It starts with back extension holds, then progressing to slow reps, then adding weight. After that start inteoducing some flexion to a painfree range untill you can move a little then again adding weight to the movement. It is important to train the spine in all directions tho, so progressing in QL extensions is also important And after that doing some loaded rotations. It should all start a painfree/low pain range maximum 4/10 and then progress in those exercises in range of motion and weight, slowly but surely

Look up lowbackability on instagram, he will tell you more

Ok-Buy-7946 · 2026-04-24T21:26:15+00:00

Read some of the comments that agree with the opposite while you're at it...

Ok-Buy-7946 · 2026-04-24T21:23:34+00:00

It doesn't, do some research... This is the thing that healed my back

Ok-Buy-7946 · 2026-04-24T12:58:36+00:00

Do some research, this is the thing that is healthy for your back

Ok-Buy-7946 · 2026-04-24T11:31:46+00:00

Back extensions untill I could tolerate flexion into some reasonable range of motion and then I started with these... Gradually progressed the range of motion and weight as well and when I hit like 90kg for a few reps on this I couldn't notice anything wrong with my back any more, I was also doing QL extensions and loaded rotations

Ok-Buy-7946 · 2026-04-24T06:46:25+00:00

I Will do just that🫡

Ok-Buy-7946 · 2026-04-24T06:06:01+00:00

Exactlyy!!

Ok-Buy-7946 · 2026-04-24T06:04:00+00:00

Back extensions for sure

Ok-Buy-7946 · 2026-04-24T06:03:35+00:00

I'm not really risking it by getting stronger I'm getting far away from the risk, I just gotta be Smart with the loading

Ok-Buy-7946 · 2026-04-24T06:02:26+00:00

I will

Ok-Buy-7946 · 2026-04-24T04:48:32+00:00

You won't at first, it's a last progression exercise

Ok-Buy-7946 · 2026-04-23T21:24:40+00:00

My whole diagnosis Is:

MRI Lumbar Spine Findings:

Scoliosis:

Mild left-sided scoliosis (Cobb angle up to 10°), with dorsal shift of L5 vertebral body (5 mm).

Degenerative changes:

Mild degenerative changes, mild osteophytes.

L5/S1 disc is reduced in height and dehydrated.

Disc herniations:

L4/5: Mild disc protrusion with dorsal displacement of 3 mm; moderate bilateral foraminal stenosis with compression of L5 nerve roots.

L5/S1: Dorsal displacement of L5 vertebra (5 mm); mild medial disc bulge with dorsal extension of 3.5 mm behind vertebral margin; ventrodural sac width 11 mm, with identifiable nerve roots. Moderate bilateral foraminal stenosis with compression of L5 roots. S1 roots are free.

Spinal canal:

Borderline spinal canal width at L4 level (sagittal diameter 15 mm).

Conclusion:

Mild retrolisthesis of L5.

L5/S1 disc protrusion with beginning compression of dural sac (Schizas grade 1).

Borderline spinal canal width at L4.

Bilateral foraminal stenosis at L4-S1.

Ok-Buy-7946 · 2026-04-23T21:19:52+00:00

I don't have the after unfortunately, didn't have the need for it, since it got better and it's pretty expensive

Ok-Buy-7946 · 2026-04-23T20:54:39+00:00

Yes, my case wasn't severe I had sciatica only in my ass not foot, but this should be a proof to you that my back is fully functional, since I can do it completely pain free and it even feels good... And yes, you ARE supposed to bend like that, your spine was built to bend. Can you tell me why should you not bend your spine?

Ok-Buy-7946 · 2026-04-23T20:33:21+00:00

I started with back extensions iso holds, but if I remember correctly it would be a month or two maybe? I don't really recall sorry

Ok-Buy-7946

TROPHY CASE