4chan archive /fit/ (index)
2013-07-01 08:55 21005343 Anonymous (IMAG0183-1.jpg 770x974 78kB)
Anyone on here with prolapsed/herniated discs? Been having trouble with mine for over a year. Anyone have any tips in terms of healing and getting back to squatting and deadlifting? Pic is me a couple of weeks ago.

4 min later 21005418 Anonymous
laying spine twists, slowly ease into the full motion. should never be painful but a pressure relieving type of feeling

23 min later 21005651 Anonymous
Find a good chiro/pt. get a tennis ball and roll on your glutes an hips (side and front) every day and try to make it as painful as possible to work our "knots" In your muscles. Also 3+ times a week do 1 leg glute bridges and static holds of regular glute bridges with your shoulders elevated (2-3 5 minute holds) OR reverse hypers to parallel (even holding a bit of weight) and static holds at the top of the rep. Also do as much walking as u can an do the "cross crawl" exercise. Have good posture avoid any spinal flexion. This worked for my herniated disk in lower back, it might not for yours

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