Hey guys and gals,
I’m currently in the recovery process from a herniated disc at L5 (the lowest disc, I believe). I’m curious if you guys think I should be attempting deadlifts once I fully recovery.
My doc thinks I shouldn’t, and I kind of agree with him, however I don’t want to gain an improper balance and I definitely don’t want to have a weak posterior chain. To those of you who have had herniated discs, do you guys still deadlift? If so how did you work back into it?
The doc said that once I recover I also shouldn’t be doing cleans and jerks or anything of that nature, so I assume that includes snatches.
Unless I hear some otherwise encouraging and promising words from some other people who have recovered from a similar injury, it sounds like once I recover I should stick to back extensions, reverse hypers, glute-ham raises, and glute ham raises on the floor.
Any advice is appreciated (also please state your background in terms of back injuries and how long you took time off doing deadlifts/etc. before attempting them again).
Thanks a lot guys.
You might want to lay off anything that loads the spine for a while, at least until you feel YOU are ready. I had an L4/L5 herniation in 2004, had surgery in April '04 (regret that but can’t take it back now), and have recovered well enough to be stronger, faster, able to still play football, etc etc. I know that age plays a factor in how well you can recover from such an injury, thankfully I was 18 and have recovered for the most part very well.
I can deadlift just fine, squat just fine, clean/jerk, etc etc. You just have to pay more attention to your body and listen to the little signals so you can call it off before you really hurt yourself. Just work back gradually. I honestly think that taking the passive approach (NOT deadlifting or any other related lift) will be leaving you hung out to dry. They should help strengthen your back as long as you aren’t rounding the back.
One I would stay away from is SLDL-- If you are going to, use the RDL version with a flat black to avoid a rounded back. Good luck to you, let me know if you need any tips.