4 ms·

I hear you. Blew a disk in high school. Set me back decades. A few years ago I got serous on stretching videos, finally found the ones that “fix” it. Doctor

I hear you. Blew a disk in high school. Set me back decades. A few years ago I got serous on stretching videos, finally found the ones that “fix” it. Doctors and chiropractors were helpful, but it never lasted

bonecrusher2102 6y ago
Would you mind sharing the videos?
- deleted 6y ago
  [deleted]
- treeman79 6y ago
  https://youtu.be/ntUXh7qiyr0 https://youtu.be/ntUXh7qiyr0 And https://youtu.be/PJJO9PmXm90 https://youtu.be/PJJO9PmXm90 These are the two stretches that help me the most. Highly recommend going through bob and Brad, and Dr Jo on YouTube. I try stuff all the time and have regained much of my mobility.
  - irrational 6y ago
    Thank you for sharing these.
- kossae 6y ago
  Not sure about the original poster specifically, but when I had a herniated disk the two movements that helped the most (and I still perform along with others to this day) were: - Prone Press Up (https://www.youtube.com/watch?v=Sws_GwrlYO0 https://www.youtube.com/watch?v=Sws_GwrlYO0): Relieves tension in lower back, pressing discs back towards their natural position. - Banded Hamstring Stretches (https://www.youtube.com/watch?v=msxQR56U7sI https://www.youtube.com/watch?v=msxQR56U7sI): You can use a belt for this if you don't have the bands, but properly and consistently stretching my hamstrings was the biggest thing I did to relieve (and 'cure') my back pain after the herniation.
- unvs 6y ago
  This one has been wonderful for me: https://www.youtube.com/watch?v=4BOTvaRaDjI https://www.youtube.com/watch?v=4BOTvaRaDjI He runs through them pretty fast, but someone in the comments recommended playing it at 0.75x speed and that works great.
- stronglikedan 6y ago
  I used this to get rid of my back pain from sitting all day. Now I prevent it altogether, by getting up once per hour, and walking around for five minutes, so I haven't had to do these stretches in a while. https://www.youtube.com/watch?v=XNN3K2qj-L0 https://www.youtube.com/watch?v=XNN3K2qj-L0
trts 6y ago
any series you like or do you just mean ones specific to your purpose?
christian008 6y ago
I find that well-executed strength training (i.e. with proper form) eliminates all kinds of back-related issues for me. This talk has been really eye opening for me: https://www.youtube.com/watch?v=l9poXGU11ms https://www.youtube.com/watch?v=l9poXGU11ms
- ubercore 6y ago
  +1 on this, for me deadlifting has single-handedly fixed my back. I tried PT for it, with mixed results, but once I started lifting it completely went away. YMMV, but it's worth considering for sure.
  - abeppu 6y ago
    I'm clearly doing something wrong, but lifting has driven every time I've injured my back in the past 5 years. I've had trainers coach me on form, and _most_ of the time I'm fine. But if I have bad form p% of the time (e.g. 0.5-3%), and working out becomes a ~daily thing, then I have a handful of opportunities per year to injure myself.
    - saiya-jin 6y ago
      You kind of provide recipe how to avoid it yourself. One suggestion that might or might not be relevant - don't do weightlifting at your proper max, and don't push your limits that way. Its a way to grow fast but also sure way to injury. There is no way to be at your limit and keep the proper perfect form, every time. You can always add more repetitions to workout. For me weightlifting is about staying in shape for things like mountain adventures, feeling great, looking good. But Arnold-look is a silly goal for long term wellness, and so are the methods to get there. Once I stopped pushing the numbers and focused on more repetitions, I never had any injury. That's worth much more than some momentary number of kilos/pounds you did today - nobody will care about that tomorrow, but injuries remain, sometimes forever.
    - ropable 6y ago
      YMMV, but I found the following articles quite useful to 1) help self-manage symptoms brought on during strength training, and 2) to stop obsessing about my using "bad" form during training: https://www.barbellmedicine.com/blog/pain-in-training-what-do/ https://www.barbellmedicine.com/blog/pain-in-training-what-d... https://www.barbellmedicine.com/blog/movement-variability-should-we-eliminate-it-or-embrace-it/ https://www.barbellmedicine.com/blog/movement-variability-sh...
therealdrag0 6y ago
My anecdote: I tweaked my back 3 times in 18 months (like bedridden/WFH/swearing like a sailor for a week). Then I started going to a 1hour yoga class 1-2 times a week, and it's now been another 18 months without any issues. (Since covid I've been using DownDog app and doing 10-15 min sessions)

bonecrusher2102 6y ago

Would you mind sharing the videos?

deleted 6y ago
[deleted]
treeman79 6y ago
https://youtu.be/ntUXh7qiyr0 https://youtu.be/ntUXh7qiyr0 And https://youtu.be/PJJO9PmXm90 https://youtu.be/PJJO9PmXm90 These are the two stretches that help me the most. Highly recommend going through bob and Brad, and Dr Jo on YouTube. I try stuff all the time and have regained much of my mobility.
- irrational 6y ago
  Thank you for sharing these.
kossae 6y ago
Not sure about the original poster specifically, but when I had a herniated disk the two movements that helped the most (and I still perform along with others to this day) were: - Prone Press Up (https://www.youtube.com/watch?v=Sws_GwrlYO0 https://www.youtube.com/watch?v=Sws_GwrlYO0): Relieves tension in lower back, pressing discs back towards their natural position. - Banded Hamstring Stretches (https://www.youtube.com/watch?v=msxQR56U7sI https://www.youtube.com/watch?v=msxQR56U7sI): You can use a belt for this if you don't have the bands, but properly and consistently stretching my hamstrings was the biggest thing I did to relieve (and 'cure') my back pain after the herniation.
unvs 6y ago
This one has been wonderful for me: https://www.youtube.com/watch?v=4BOTvaRaDjI https://www.youtube.com/watch?v=4BOTvaRaDjI He runs through them pretty fast, but someone in the comments recommended playing it at 0.75x speed and that works great.
stronglikedan 6y ago
I used this to get rid of my back pain from sitting all day. Now I prevent it altogether, by getting up once per hour, and walking around for five minutes, so I haven't had to do these stretches in a while. https://www.youtube.com/watch?v=XNN3K2qj-L0 https://www.youtube.com/watch?v=XNN3K2qj-L0

trts 6y ago

any series you like or do you just mean ones specific to your purpose?

christian008 6y ago

I find that well-executed strength training (i.e. with proper form) eliminates all kinds of back-related issues for me. This talk has been really eye opening for me: https://www.youtube.com/watch?v=l9poXGU11ms https://www.youtube.com/watch?v=l9poXGU11ms

ubercore 6y ago
+1 on this, for me deadlifting has single-handedly fixed my back. I tried PT for it, with mixed results, but once I started lifting it completely went away. YMMV, but it's worth considering for sure.
- abeppu 6y ago
  I'm clearly doing something wrong, but lifting has driven every time I've injured my back in the past 5 years. I've had trainers coach me on form, and _most_ of the time I'm fine. But if I have bad form p% of the time (e.g. 0.5-3%), and working out becomes a ~daily thing, then I have a handful of opportunities per year to injure myself.
  - saiya-jin 6y ago
    You kind of provide recipe how to avoid it yourself. One suggestion that might or might not be relevant - don't do weightlifting at your proper max, and don't push your limits that way. Its a way to grow fast but also sure way to injury. There is no way to be at your limit and keep the proper perfect form, every time. You can always add more repetitions to workout. For me weightlifting is about staying in shape for things like mountain adventures, feeling great, looking good. But Arnold-look is a silly goal for long term wellness, and so are the methods to get there. Once I stopped pushing the numbers and focused on more repetitions, I never had any injury. That's worth much more than some momentary number of kilos/pounds you did today - nobody will care about that tomorrow, but injuries remain, sometimes forever.
  - ropable 6y ago
    YMMV, but I found the following articles quite useful to 1) help self-manage symptoms brought on during strength training, and 2) to stop obsessing about my using "bad" form during training: https://www.barbellmedicine.com/blog/pain-in-training-what-do/ https://www.barbellmedicine.com/blog/pain-in-training-what-d... https://www.barbellmedicine.com/blog/movement-variability-should-we-eliminate-it-or-embrace-it/ https://www.barbellmedicine.com/blog/movement-variability-sh...

therealdrag0 6y ago

My anecdote: I tweaked my back 3 times in 18 months (like bedridden/WFH/swearing like a sailor for a week). Then I started going to a 1hour yoga class 1-2 times a week, and it's now been another 18 months without any issues. (Since covid I've been using DownDog app and doing 10-15 min sessions)