Bulging disc - treatment plan HELP!

Hi guys

I got the results of my MRI scan today and they read as follows:

Disc dehydration and moderate loss of disc height at L5/S1 no significant modic changes in end plates. Axial scans through this level demonstrate a mild broad posterior disc bulge but no evidence of root nerve compression.

Conclusion - Degenerative disc disease at L5/S1 but no evidence of root nerve compression.

HAS ANYBODY HAD THE SAME INJURY? If so what treatment did you go through and how is it now?

I'm putting together a core strength programme for myself any suggestions would be good so far is as follows

Warm up - 5-8 mins recumbent bike

Main workout -

MOBILITY
1. Knees up feet on the floor roll legs side to side ---- 1 x 10 reps
2. Knees up to chest feet off floor roll legs side to side ---- 1 x 10 reps
3. Legs extended in the air (so i;m in an L-shape) roll legs side to side ---- 1 x 10 reps

STRENGTH
1. Pelvic tilt -- 2 x 10 reps
2. Pelvic lift -- 2 x 10 reps (this wil start on the floor and graduate to swiss ball)
3. Back extensions -- 1 x 10 reps
4. Back hyperextensions -- 1 x 10 reps
5. Ball tucks using swiss ball -- 1 x 10 reps
6. not sure what you call it but feet on ball, hands on floor and lift your hips up to move the ball towards you and you ewnd up in a V-Shape -- 1 x 10 reps
7. Overhead ball pass (if this is too hard start with lifting ball up with legs) -- 1 x 10 reps

PROGRESSIONS WILL BE - DEADLIFTS, PLANK on ball, BRIDGE on ball and the pelvic exercises on the ball too. Obivously adding more reps and sets to existing routine.

CONSTRUCTIVE ADVICE/COMMENTS WELCOME

STRETCH to finish.

GT 

core strength is good mate also rest, let the back settle down.
i had a prolapsed disc a while back, severe root damage and for a few months i was out of action(struggled to walk). but with core strength exercise and rest iam back. hopefuly with no need for an op which i am suppose to have next year.

feel for you dude not nice at all

can the bulge be fully rectefied ? im not sure if the degenerative bit means its gonna get worse or thats just the terminology they use for a bulging disc ?

anyhoo - i have some 'lectures' on this very subject , at the very least it will give you an idea of how the various muscles work within the core and how the way you exercise effects them - i.e poor form leading to imbalances , posture etc

mabie some good old hanging from a chinup bar to give the back a bit of decompression ?

PM me your addy and ill post you a disc

It's worth finding out about any postural imbalances.

Posterior disc bulge frequently comes about through loss of the 'lordotic' curve of the lower back - sometimes known as 'flat back'.

You posture during all of the exercises mentioned is critical.

A good physio will advice on this.

Disc buldges are very, very common. Most active people, as they get older will have disc buldges and degenrative discs. I would imagine if you MRIed the members of this forum the numbers with disc buldges would be high but the amount with back pain would be lower. A majority of people with DB and DD will not experience any back pain.

Assuming that you have had the MRI because you are in pain, means you are probably not training.

The problem is more than likely muscle imbalance related and causing issues with your hips/lower back. Unfortunatly, its very difficult to know which muscles are causing the problems, and people who understand where to look and begin are not easy to find. Without knowing the problem you could be trying to strengthen an already dysfunctional core which wont help.

I would try and find a good sports physio who knows about muscles imbalances and have them work on an effective rehab programme. 

Sorry guys i should've posted the cause of this.. I used to work on cruise ships, and i never had back pain until i started on them, anyway after 7 months on ship i was doing a class, and i did a burpee and i felt it pop and then i was proper ****ed....

I saw a so called specialist in aruba who said it was a muscle tear, he was adamant that it was, and that resting it would be the way to go.  So 6 months on i've rested up and started training in that time, and all is well, got my deadlift upto 140Kg so i'm thinkin the back is 100%.. time to get back on ships.

I get back on ship and within 2 wks i can feel it going again, so had to leave, and now we get to this point.  I;ve been seeing a chiro/sports injury specialist and shes worked wonders in just 3 sessions, taking my scan results to her on monday so we'll see what she comes up with.

Just to note, when i lift i always use strict form, no obvious muscle imbalances as symmetry is pretty good.  My proprioception was way off when i did a simple standing leg test and she put it down to working on ships, which makes sense..

chiroprator for sure

boar


can the bulge be fully rectefied ? im not sure if the degenerative bit means its gonna get worse or thats just the terminology they use for a bulging disc ?

anyhoo - i have some 'lectures' on this very subject , at the very least it will give you an idea of how the various muscles work within the core and how the way you exercise effects them - i.e poor form leading to imbalances , posture etc

mabie some good old hanging from a chinup bar to give the back a bit of decompression ?

PM me your addy and ill post you a disc

No offence but i'm a bit wary of giving my addres out, i'm a PT i know about muscle imbalance, and core stability, which muscles are used etc but thanks for the offer.  I have plenty of books to reference and obviously the net too.  This post was more to gauge treatment plans that guys have used for lower back like myself, not so much anatomy.

LOL, fairynuff , best of luck

it was more of a lecture of the back muscles than the 'anatomy' in a general sense:

Understanding the functional anatomy of the torso and extremities as they relate to improved spinal health

Learn proper exercise technique, exercise selection, order of application and exercise modifications for orthopedic concerns.

Learn useful assessment techniques for effective program developement.

Learn how to perform a range of motion assessment on the lower extremities and how joint restriction effects squat technique.

Become familiar with the defining characteristics of motor learning and how they affect exercise effectiveness.

Review and analyze the biomechanical intricacies of trunk stabilization and the importance of strong back stabilization.

its ok mate he already knows that :)
sounds a damn good cd tho

Brucieflea


its ok mate he already knows that :)
sounds a damn good cd tho

Thanks for your input, was totally invaluable..... next time you feel like posting some sarcasm, go cut your fingers off...

boar


LOL, fairynuff , best of luck

it was more of a lecture of the back muscles than the 'anatomy' in a general sense:

Understanding the functional anatomy of the torso and extremities as they relate to improved spinal health

Learn proper exercise technique, exercise selection, order of application and exercise modifications for orthopedic concerns.

Learn useful assessment techniques for effective program developement.

Learn how to perform a range of motion assessment on the lower extremities and how joint restriction effects squat technique.

Become familiar with the defining characteristics of motor learning and how they affect exercise effectiveness.

Review and analyze the biomechanical intricacies of trunk stabilization and the importance of strong back stabilization.

I knew this would be the reaction, i'm not pretending to know it all, but from what i do know, and the people i have around me i believe i can get an effective rehab prog together.. If the lectures are in PDF format could you attach them to an e-mail and send that way.  The detail of the lectures would be really good to read about?

I didnt actually type that with my fingers but hey,look no offence intended but when someone's being so kind,it did read as a brush off,which is a bit rude.thats all

Id suggest :
1)on the floor on all fours(knee's and palms of the hand)
as breathe in suck the stomach to the spine and tilt the pelvis (tucking your arse in)
Breathe out and relax,but dont let the stomach hang.bugle out still at this point,keep it flat and inline upon exhalation

2) roll ups,no not that kind,stand upright feet together bring your hands up to your ears,elbows tucked into your ribs,keeping your lower half dead still,roll your torso up so in the end position ,your head is near your knee's ,you have to do this slowish and imagine each vertabrae stacking over the other and really try to feel the msucle realease

the legs to the side while on your back is excellent,i had a neck /back injury my self and found those really helped me out,i hope they do you.

the lectures are dvd's - i think its 7 hours long or thereabouts - the final 2 'discs' are the rehab exercises