I have L4/L5 disc herniations. They were a real bitch at first…totally ruined my progress in the gym. My Dr. told me to stop working out…especially exercises that compress the spine ie: squats, deadlifts, military presses, etc…my physical therapist was a joke…did nothing for me. My cousin is a chiropractor so he adjusted me a couple of times a week but I was still in a lot of pain…
Anyway, I was a mess for about 6 months where I was in so much pain I couldn’t do anything…so I just did machines and bootleg workouts. I ended up gaining about 30 pounds of fat and lost considerable muscle. At this point in time I was on suicide watch since I looked like shit and was still in pain.
On New Years of 2004, 6 months after I was diagnosed with the herniations, I decided to screw the Dr’s advice and get back to my normal workouts. I started really light doing reverse hypers, hyper extensions, some stablization work on a swissball (i think they are called see-saws or planks…can’t remember), deadlifts. I tried squatting but that hurt way too much so I don’t squat anymore…
Anyway after about 1 month of doing my normal workouts…starting real light and slowly adding weight each workout, I started feeling better. My back felt great! I had my bad days where I was in some pain so I took a couple of days off til I felt better or I avoided exercises that aggrevated my back. But within 2 months I was back up to my normal deadlifting weight, My back felt great and I lost all my fat and gained all my muscle back.
So my advice to you is when the overall pain fades where you can function, get back into the gym and start working out again. Concentrate on reverse hypers, hyperextensions, swiss ball work, abs, wood choppers, deadlifts, overhead squats (for some reason I can’t do regular squats anymore but overhead sqats feel fine). Start light and keep increasing the weight. If you have a bad day where you are in pain…back off a couple of days til you feel better and then get back right on the horse again. After a while, you will feel much better than you would ever imagine and you will be stronger to boot.
Once you strengthen the muscles around the discs, it keeps them more protected and you will have less pain. You will have your bad days here and there…I still have them, but all-in-all I am much better off now then I was sitting on my ass letting my body deteriorate!
Hope this helps…