SL5x5 and a slipped disc

FatMoojor

I would like some advice from people who have either had issues with a slipped disc themselves or if there are any trainers here who have worked with people after they have slipped a disc.

At the start of last week I slipped a disc while squatting. I have had a couple of weeks rest and the pain has mostly gone away.

I am looking at the following as a basic plan for returning to lifting and general exercise.

http://www.builtlean.com/2016/04/25/herniated-disc-weight-lifting/

Has anyone got any experience on returning to lifting and running after a slipped disc? Would love more input on what I can do to reduce the chance of this happening again and getting as strong as possible to reduce down the chance of it happening again.

Lastly, after the above, is the standard SL5x5 still an okay program and how far do people think I should deload when re-starting?

Thanks in advance.

StealthHealth

I've suffered lower back problems twice (herniated L4-L5 disc if I remember correctly, I'd have to check my records to be sure) and took two different approaches each time.

• First time I laid off all exercise for a few months and then came back to lifting over a period of months.
• Second time, I took a 1 week break and then returned to the gym but I dropped any spine compression moves. So I stopped deadlifting, squating, overhead presses. All leg work was done in machines (press, curl, extension). Shoulder work was seated. I even did my bicep curls seated. After a month I brought those big moves back into my work outs.

The second time, the injury was probably much, much less severe but I feel that the continued exercise helped with my recovery.

The general thinking on back health is that perfect form ensures that you will not get injured. I generally agree with this but will add that an individual's history and bio-mechanics may mean that perfect form is either difficult or such a long way off as to be unrealistic. At this point that person may decide that the work required to get a move to perfect (or acceptable) is too much in relation to the benefit from doing that exercise. I mention this because you may need to think about this and whether 5x5 SL is an appropriate regime for you.

I'm not at that point but I'm aware of some people (on here and at the gym I go to) who are but I do have to do a *kitten* load of mobility work before squats (to free up my ankles and shoulders). Deadlifts are less of a mechanical problem for me but I do have a tendency to lift too heavy and continually strive for DL PBs... I guess I still have some growing up to do in that respect.

Note: I'm not a trainer but an enthusiastic trainee.

FatMoojor

Cheers Stealth.

I know that laying off of exercise for any real length of time isn't an option. I don't think my mental health or my marriage would fair well if I don't get to the gym or out running. I get very grumpy when I can't exercise.

I just got back from the gym session and trying to hip hinge in the above article I found that am rounding my back a lot more than I ever thought I was. Was really hard for me to keep the dowel against my tailbone.

StealthHealth

Something that I found is that the impact of running is very painful on my lower back when in recovery. As with any exercise pain = problem = stop it. Remember this, especially when running.

Ws2016

First be sure you know what your injury is. Have you had an MRI that shows vertebrae compression? If not, get one. I've had back surgery.

Most back pain is from simple strains on ligaments and muscles in that lower region. In these cases and even when there is disc compression, deep stretching exercises will do wonders for you. A well executed lifting program - gradual and using a belt - will strengthen your back provided your form is good. If you are rounding your back, you'll risk injury. The 5,3,1 program is a nice gradual program without a lot of ego involved.

FatMoojor

Ws2016 - I didn't have an MRI, doc went on symptoms and a physical check, with the proviso that if there wasn't any improvement in 7 days she would book me in for MRI/X-Ray. Pain killers and anti-inflammatory drugs worked okay and after 3 days pain was reduced and after 5 I stopped taking pain killers. But will very much be keeping an eye on this over the next few weeks and any flair ups and I'm straight back to the docs.

Up until last Monday I had always thought my form was good. I have the trainers in the gym spot me on form every 10kg or so increase in weight and apart from minor changes they say my form is good.

I'm not sure if I'm mentally rounding my shoulders to try to "protect" my back. Going to continue to work on the core body weight stuff and keep on doing the hip hinge until I am happy with it before I start lifting again.

Have bought myself a copy of 5/3/1 to have a look at, nothing like reading about stuff you can't do while injured to keep you focused!