- Has your Dr. done a MRI?
- Have you tried seeing a “good” chiro?
- Do you deload?
Just FYI I have not only the medical back ground but also the same injury to my back. I had three disk herniations in 2001 and received epidural spinal injections. Recently I rounded my back on dead and was unable to load any weight for the past three months. I don’t know how old you are but you have to do the little things, foam roll, warm up, warm up, warm up. You have to have perfect form on every rep. Actually just this week I was able to put 315 on squat and dead for reps. So yes you can but it will take just as much work to heal yourself.
I was deployed from January 2008 to March of 2009. Toward the end of the deployment I started to develop low back pain in the lower left side of my back. Once I redeployed it seem to get worse, with the pain shooting down my left butt cheek and stopping in my upper hamstring. It felt like a tendon or nerve was being tugged on. The pain increased if I was on my feet for long periods of time or if I was running.
In May, right before I was discharged, I had an x-ray and MRI done. I had two bulge disks between my L4 and L5 vertebrae (moderate degenerative disks). Two days ago, I too had an epidural spinal injection.
I’m giving you this background to ask a couple questions.
Although I have been able to maintain some strength in my squat (squatting doesn’t bother my back for some reason), my deadlift is in the toilet and I feel as though I have little, if any, core strength. Do suggest any particular movements or programs that you have done to increase core strength? I have tried to focus on increasing core strength but I’m wondering if I’m just spinning my wheels until the swelling in the disks of my back goes down?
Is it possible to increase core strength with my back in its current state? Or do I need to try to rest it as much as possible and allow the epidural to work? My current workouts are pretty “back safe”, for a lack of a better term.
Honestly this is a big one to do and a very good question. Planks are what I do front and side. I also started the old wheel roll. I just use my CAP dumbell with 25lbs on each side. After I got my shots I was able to get back to working out pretty quick. You only need to wait about a week to be on the safe side for the epidural. If it worked you should have symptom relief pretty quickly.
What type of stance and grip do you use for dead?
How often do you perform planks and wheel roll?
I have a had two light workouts since the shots.
The doctor that gave me the injections said that I should notice a difference within 5 to 7 days.
My dead stance is conventional (feet shoulder width), and my grip is just a touch wider than shoulder width.
I’m doing the 5 3 1 workout with a 4 day split. So on Wed I do my planks, wheel roll and strecthing/foam roll.
I switched to the sumo stance so I could activate more of my ass in doing dead. The conventional stance I would roll my back and muscle things up. I always used straps also, now since doing crocs and sumo do not have to use any more.
I actually played around with sumo deads when I got back from deployment, as it didn’t seem to bother my back as much.
Although I’m more comfortable with conventional, I might switch over to sumos. I think it would make more sense with my back in its current condition.
Thanks for the input.[/quote]
No problem. Glad to help. Sorry for the double post.