For all the disc injury brothers and sisters out there:
Don’t believe doctors when they tell you
1. You can’t fix it
2. It’s forever
3. Surgery is the only way
4. It’s just in your head
5. Here, take these pain killers and try to wait it out
#motivation #nostrich #grownostr #plebs #discinjury #herniated #plebchain #sports #physicaltherapy #kneesovertoes #kneesovertoesguy #health #healthstr #healthy #training #physicaltraining #sportstr
Amen!
Yeah, besides the point that you can mitigate a lot of pain by strengthening your involved muscles a lot of injurys like disc buldges or even some prolapses go into spontaneous remission (after years).
That’s what saved my life. Just working a little bit on balance and strength every day. I know it’s gonna get worse as I grow older but I’ll do my best to stay fit and prevent it.
You got a disc bulge? How long since it happened? Sounds like you are doing better or even fine again :)
Yup, multiple. Always had back pain though and not a single doctor helped me fix it. It’s actually ridiculous how bad they are at their job. Had to find out what works myself. Now I’m basically pain free though.
I have found that a massive amount of my backpain is due to anterior pelvic tilt, caused by my abdominal muscles shortening from being sat down at a desk too much (my entire working life) I go to the gym and keep active, but I have to make sure i stretch properly otherwise I just dont heal.
Big part of it for sure. Strengthening is equally important to stretching. Best is if you can get strong at the full range of motion.
What kind of exercises do you suggest? Always down for getting stronger.
I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started.
I suggest applying the following principles to build your routine:
1. Become strong at every part of your range of motion.
2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it.
(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.
3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction.
Using these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort.
If you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can.
What’s your injury like?
I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started.
I suggest applying the following principles to build your routine:
1. Become strong at every part of your range of motion.
2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it.
(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.
3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction.
Using these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort.
If you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can.
What’s your injury like?
I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started.
I suggest applying the following principles to build your routine:
1. Become strong at every part of your range of motion.
2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it.
(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.
3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction.
Using these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort.
If you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can.
What’s your injury like?
I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started.
I suggest applying the following principles to build your routine:
1. Become strong at every part of your range of motion.
2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it.
(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.
3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction.
Using these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort.
If you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can.
What’s your injury like?
On point three you are talking about concentric vs eccentric parts of the lift?
I havnt got a proper medical diagnosis for my injury, but I did something years ago and it just gets easier and easier to put out again. The pain is very much in the centre of my lumbar.
I saw an osteopath and they were the one who told me my pelvis is tilted and abdominals shortened, despite being in good physical condition otherwise (3 x 1.5hr of resistance training a week)
I really want some exercises that will strengthen both posterior and anterior chains and hopefully be protective to my lower spine.
The main time my back hurts in the gym is when doing free weight exercises like shoulder flys, as I need to bend slightly, which is where the pain comes. I can bear plenty of weight, it's just bending over and back up again that gets me!
That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle.
As for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks.
On your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.
That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle.
As for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks.
On your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.
That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle.
As for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks.
On your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.
That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle.
As for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks.
On your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.
No idea why this quadruple posted…
My problem is only concentrating on the strong but and not the mobility bit!
