Training With Discal Hernia

[Martin de Jesus Ponce Robaldino]

Well, my situation here maybe might be similar to someone's here, and maybe not.

3 years ago, i began having troubles with my lower back, after some studies, the physio made a diagnostic:

2 discal hernias in l3-l4 and l4-l5, and the core of both discs were dehydrated.

i was shocked!

then, i received the reccomendations of the doc: not to run , jump, lift heavy objects, and other things...

i was very depressed....

in the end of the 2010, i began working out in something like calisthenics, ands gained a lot of strength, then i discovered Gymnasticbodies, and began reading a lot, and a lot.

With the help of lots of stretching, mobility and heavy workout, now i'm able to do lots of things that i'm not suppossed to be able to do, like bridges, handstands, and many other things.

But i have always felt some sort of weakness in my lower back, wich limits me a little in my training, and it has been difficult to me in some stuff....

i want to ask if someone here has the same problem, or know someone that has the same problem?

also i'd like to hear some reccomendations for my situation, for strengthening more my lower back....

Thanks in advice!!

[Cole Dano]

If it makes you feel any better herniated disks are more common than most people realize, and they don't necessarily mean you will have back pain. Of course to to what you are trying to do you need to intelligently build up a good foundation of both movement, strength and flexibility. The FSP - prereq's are really important, and as they get stronger and you feel safe with them the dynamic rocking variations.

Personally i like Todd Hargrove's Better Core Movement program as a good self maintenance tool in addition to the pre-req's

http://www.bettermovement.org/products/

[Martin de Jesus Ponce Robaldino]

If it makes you feel any better herniated disks are more common than most people realize, and they don't necessarily mean you will have back pain. Of course to to what you are trying to do you need to intelligently build up a good foundation of both movement, strength and flexibility. The FSP - prereq's are really important, and as they get stronger and you feel safe with them the dynamic rocking variations.

Personally i like Todd Hargrove's Better Core Movement program as a good self maintenance tool in addition to the pre-req's

http://www.bettermovement.org/products/

thanks Cole!

i have a quick question, which can be a good and simple excersice for testing core (abdominal and blower back) basic strength??? i ask it because i really don't know if my core is strong or weak....

Greetings !

[Cole Dano]

Your videos indicate that you aren't weak. Of course we can always use more strength.

There are a lot of good core and back exercises in the book.

You want to develop endurance, strength and most importantly to getting it to feel right movement quality and awareness.

I think the main thing is you just keep up with what you are doing, make sure you work the FSP pre requisites to build the endurance strength and add FBEs from the book to work pure strength. In order to make your movement quality a priority, ramp up the loading starting with easy variations, doing them slowly just to feel how the back moves and explore.

This is really important for getting the part of the brain responsible for your lower back to trust it again.

[ALEJANDRO VELEZ ESTRADA]

Hi, I have had a diagnosed L5 S1 hernia since 2001. I am 36 years old and have always been active, however, my hernia has become a limitation for certain types of excercises I enjoyed. I stopped running and started doing HIT training, but I had to stop doing this after having to spend a week immobile due to a strong episode of lower back pain after one training session. In looking for a long term, lasting solution I came across GB in the summer 2016. After attending some classes at GB affiliate in the UK and following on with the excercises I purchased the fundamentals and foundation one series in January 2017. I have been training since, feeling great until this morning, when I felt my back snapping while doing the middle split stretches from the sample video. As usual, it was unexpected, excruciating pain. More than the pain, I feel greatly frustrated, as I thought I was progressing according to plan and I was feeling really well.

I am just wondering whether it is advisable for me to continue with the GB program. While the training is tailored to a degree, it is hard sometimes to tell whether a mobility excercise can be harmful for my condition, even if I can perform it well. I am a big fan of the program, and love the results so far. My reason for choosing it in the first place was so that I can be able to regain and retain my strenght and mobility until the day I die. Can it be accomplished?

thank you

[Alessandro Mainente]

HI Alejandro, i'm sorry to hear about your condition bust it is practically impossible to give a reasonable opinion from behind a monitor especially because I do not have the isntruments and the competency to give the correct answer. My best and sincere suggestion it is to begin with foundations 1 and show the exercise you want to do to a physio so that he can evaluate if you are prepared for that.