Weight training with herniated disk L5/S1

[Dsullyv]

So I blew out L5-S1 almost a year ago and have been doing physical therapy, pilates etc.. and I noticed significant improvement. However since I stopped going to PT and started lifting heavy again, my sciatica has gotten bad again. So I'm going back to PT (I dont want to have surgery at this point) and I need to modify my workout routine. I'm a hard gainer and trying to bulk up, but I think I need to give up squats and deads and any other compressing exercises. My question is what do I replace them with? I'm 27 yrs old, 5'8 160 lbs and in good shape.
What exercises should I avoid and which should I do? I know all core work and flexibliity training is good, but this question is specific to weight lifting. I was doing 4 lifting days, I will list out my current routine and maybe you guys could help me modify it. Also should I be taking anything (supplement wise) to help?

Day 1. Chest and Back: all push ups and pullups, for the push ups, I vary grip position and use a 35lb weighted backpack, for pull-ups also varied hand positions with a 10-15lbs backpack.

Day 2: Leg conditioning: I had been doing the following routine all bodyweight exercises
20 squats, 20 lunges per leg, 20 jump squats, 20 jump lunges, 10 burpees. repeated for 3 sets

Day 3: Shoulders and Arms: Various grips of bicep curls, mostly standing up, some seated. Tricep extensions, both on the floor and standing. Laying down tricep rises (bodyweight) for the shoulders, swimmers press, shoulder flies (seated and standing) Shrug/press combos, and pike press with my legs elevated on a chair

Day 4: Legs and Back (heavy day)
Weighted squats, deads, lunges, and calf raises.
for the Back, lawnmowers, heavy pants, pull ups, locomotive, back flies (seated)

Any input would be appreciated, sorry for the long post

 

[timtim]

you seem to be pretty capable of most exercises. i would avoid anything where you are in a seated position and twisting.

 

[rahl]

I had 2 bulging discs 2 years ago. I've been working back into it ever since. I've avoided squats and deads since. I'm just now starting to work them back in and at light weight. This WILL take time. For back work on rows where you're supported. i.e. t-bars, dumbbell rows,machine rows. If the heavy bicep training bothers you try some seated variations with dumbbells, preachers. Again your back is supported that way. Generally just anything that keeps that pressure off of your spine will help.
I would add your normal PT exercises into your normal routine or every night before bed or something. The key to PT is that you're strengthening your back. That's why it feels better and why it works. I still do some variation of those exercises every week.

Good luck!

 

[Dsullyv]

Thanks for the input guys. It sucks because I know I need squats and deads to grow, and I have been doing them pretty heavy, but my sciatica has been flaring up also. I suppose I could lighten the weight, but thats not gunna help me grow....

I'm gunna start going back to PT this week and keep doing my strecthes and strengthing regualry. I do core work 2-3 times per week usually.
I will try the seated bicep curls. I think the big compressors are the squats deads, and shoulder presses though. Any variations on these that I could do?

 

[rugger75]

Thanks for the input guys. It sucks because I know I need squats and deads to grow, and I have been doing them pretty heavy, but my sciatica has been flaring up also. I suppose I could lighten the weight, but thats not gunna help me grow....

I'm gunna start going back to PT this week and keep doing my strecthes and strengthing regualry. I do core work 2-3 times per week usually.
I will try the seated bicep curls. I think the big compressors are the squats deads, and shoulder presses though. Any variations on these that I could do?

Instead of going to PT, since I'm sure you can do the PT stuff on your own in the gym, you should go to a Chiropractor in addition to everything you mentioned : reducing weight, and as TimTim said to limit seated exercises and any twisting.

 

[timtim]

Thanks for the input guys. It sucks because I know I need squats and deads to grow, and I have been doing them pretty heavy, but my sciatica has been flaring up also. I suppose I could lighten the weight, but thats not gunna help me grow....

I'm gunna start going back to PT this week and keep doing my strecthes and strengthing regualry. I do core work 2-3 times per week usually.
I will try the seated bicep curls. I think the big compressors are the squats deads, and shoulder presses though. Any variations on these that I could do?

for shoulders, front raises/lat raises/rear delt work could be better than a pressing movement. any overhead pressing you will feel compression.

squats you do do single leg db squats. as for deads, maybe use rack deads to shorten the movement alittle but i will tell you, when i do these and go heavy, over 550, i feel my back compress alot. you may have to limit what you do for deads and figure you can still train hard but avoid exercises that could be problematic.

 

[2DIEZEL]

I have a fracture in my lower vertabre and a blowen out L5 S1 too. Leg presses to replace squats, and hyper extentions to replace deads.

 

[future]

For just liability purposes talk to you doctor. Obviously you need to get back to what made you feel better.

 

[musclemom]

With spinal problems you really, really need to follow the "if it hurts, stop doing it" rule. I have numerous congenital spinal problems and the one way I've never hurt myself is lifting weights. HOWEVER, I accept that I cannot do certain exercises, and there are other lifts (deadlifts) I'm limited on how far I can go not by strength but what my back/hip will tolerate.

You still get muscle and CNS activation even using lower weights with compound movements.

 

[Melaina]

I have 2 slipped, 2 herniated and a hole in another disk (that's apparently sideways??). I was in physical therapy for a few months and it was probably the worst 6 months of my life. I felt like my body was a loose cannon.... one thing would get better and something else would go... neck, arm.... and the nerves running through both my arms and legs, losing feeling in my shoulder. I quit cold turkey... anyways you have options for your sciatic nerve. Chiropractic services, massage therapy and acupuncture are all good alternatives. Seems like people who are in PT are ALWAYS stuck in PT... and the thing is.... 70% of people have slipped or herniated disks and they never know about them because they're in a place that's not causing problems... or they're not pinching a nerve. If every person out there had an MRI done, they'd be shocked at the condition of their backs. It never goes away... you just gotta get that nerve outta there!! Anyways... options.

 

[Dsullyv]

I have a fracture in my lower vertabre and a blowen out L5 S1 too. Leg presses to replace squats, and hyper extentions to replace deads.

that helps, thanks

 

[Dsullyv]

on a related note, I'm coming to the end of my current workout plan this week and after a recovery week I will be starting a new program, still aimed at bulking.
I think I'm going to try the 3x5 or 5x5 becuase of the simplicity, that is very attractive to me.

Question is what exercises should I use for this program being that I will be working out at home with only a pull up bar, weighted back pack, push up bars, chair, dumbbells, and resistance bands? Also should I do 3x5 or 5x5? Thanks I appreciate all the responses

 

[rahl]

x2 on that massage suggestion. I get one a month and it really helps keep things under control!

 

[2DIEZEL]

that helps, thanks

Obviously theres nothing really to replace deads but the hyper extentions will work that lower back very well and tighten up around the back core area and strenghten your back.