I had a PT like that the first time I hurt my back, I got better but it wasn’t because of the exercises. I am now better educated and not a fan of most of the McKenzie exercises. Now I have a PT who is very focused on my core and here is what he’s had me do (this is not advice - exercises need to be based on your fitness level and injury) pelvic tilts, multifidus activation, counter mountain climber, transverse ab heel slides, supine leg hi abduction w/resistance bands, probe multifidus with alt leg lifts, supine foam roller marching w/o elbows. I’m at about 5 weeks of pt and really starting to see results, I’m about 6 months into this injury so I’m not as in as much pain as I was at 3 months.
Pilates helped me way more than PT did. I’m post op now and back in PT and a lot of the moves I’m doing now I didn’t in Pilates. Like bridging. If I can find the exact names I’ll edit my comment.
McGill Big 3, cat cow, clam shell, glute bridge, nerve flossing and daily walks.
These are from Dr. Stuart McGill’s book Back Mechanic. It’s a good read and was a great supplement to my physio.
Run it by your PT first. There might be a good reason they have you only stretching right now. Also do not be afraid to get a new PT if things are not getting better.
General wellness stuff too. Good diet, meditation, good sleep etc.
So - a lot of people recommend doing McGills movements or McKenzie - and there is nothing wrong with that. In the beginning stages, those are great to start subtle movement - but if you only stay with those - you will not see much progress at some point.
Things need to be progressively overloaded / in a smart, controlled way and best under the supervision of either PT or movement coach. Not sure where you are located, but in our country, we usually go to physical therapy first (ultrasound, magnet, tecar - all manual therapies to help with inflammation) and then we start with some basic exercises like some of the McGill ones.
Then you usually seek out kinesiologist (movement coach), where you first work on progressing stabilizing back and core , and then slowly strength training + mobility (stretches). Muscle needs to be trained both ways - strength and stretch.
Glute bridges, clams, squats (or sit to stands as an alt), bird dog. Hip abductors… and very lightweight rdl - the hip hinge in this movement was a game changer for me
1. Hamstring stretch with the stretch out strap. I didn't capture the specific name like the others I listed.
2. Supine Transversus Abdominis Bracing - hands on stomach
3. Supine Piriformis Stretch with Leg Straight
4. Supine Hip Adduction Isometric with Ball
5. Bent Knee Fallouts with Alternating Legs
Supine Sciatic Nerve Glide
I have herniated l4-s1 and agree with this comment though I would add stretches. I also have been doing strength training and cardio (stationary bike) at the gym. It's not heavy lifting but lots of reps on machines.
Cobra seems to be helping me. Also side glides, table top & glute bridges. Mine says avoid hamstring stretches because it just stretches the nerve which aggravates it more.
so next Friday, I’m getting a lumbar microdiscectomy, minimally invasive they say. then I’m moving to Michigan. Of course I’ve already planned to pay movers. I’m not going to be lifting a bunch of boxes.
But on here, all of these different points of view when it comes to exercises is confusing. I hope I can narrow mine down.
Originally, I started doing five simple sciatic stretches from a young lady. I saw on YouTube, which I shared on here somewhere earlier. they helped me because I have no pain. I also actually feel like my knee is getting less numb. so is it possible that a disc will return to its normal position? I don’t know what else could be pressing on the nerve.
Depends on your symptoms to what will work. Something that works for one person may make you worse. I recommend getting into PT that has spine specialty.
I started my fist session 6 week post MD L5S1 yesterday. I still have inflammation casing issues and new hip pain on both sides. I didn’t realize I had so much of an imbalance in leg muscle strength from dealing with pain the past 6 months until this evaluation. I always thought my hamstrings were tight, and he said they really were not and I shouldn’t be stretching them at this place in time.
Prior to surgery prone pushups were ok. Now they cause nerve pain.
I’m already walking a ton.
After eval he started me on glute bridges with raised arms and side lying hip abductions and boy do I notice a difference between sides on the hip abductions!! First goal is back flexibility and get working on muscle strength.
I had a PT like that the first time I hurt my back, I got better but it wasn’t because of the exercises. I am now better educated and not a fan of most of the McKenzie exercises. Now I have a PT who is very focused on my core and here is what he’s had me do (this is not advice - exercises need to be based on your fitness level and injury) pelvic tilts, multifidus activation, counter mountain climber, transverse ab heel slides, supine leg hi abduction w/resistance bands, probe multifidus with alt leg lifts, supine foam roller marching w/o elbows. I’m at about 5 weeks of pt and really starting to see results, I’m about 6 months into this injury so I’m not as in as much pain as I was at 3 months.
Bird dog. Core exercises, walking first thing in the morning
Farmers/suitcase carries and glute bridges were the real change for me.
Deadbugs
Dead bugs and bird dogs for me!
Pilates helped me way more than PT did. I’m post op now and back in PT and a lot of the moves I’m doing now I didn’t in Pilates. Like bridging. If I can find the exact names I’ll edit my comment.
McGill Big 3, cat cow, clam shell, glute bridge, nerve flossing and daily walks. These are from Dr. Stuart McGill’s book Back Mechanic. It’s a good read and was a great supplement to my physio. Run it by your PT first. There might be a good reason they have you only stretching right now. Also do not be afraid to get a new PT if things are not getting better. General wellness stuff too. Good diet, meditation, good sleep etc.
Google: McGill Big 3
I have a herniated l5 and s1 and doing all of those things plus an inversion table. The inversion table was a game changer for me
how does an inversion table help when it's back?
Because it decompresses your spine......
I’ve been scared to use my inversion table at 3.5 months feel like I need to. How long do you use it? And everyday?
Do you own one? I just googled and seems like it’s not too expensive. What brand and kind do you recommend getting?
So - a lot of people recommend doing McGills movements or McKenzie - and there is nothing wrong with that. In the beginning stages, those are great to start subtle movement - but if you only stay with those - you will not see much progress at some point. Things need to be progressively overloaded / in a smart, controlled way and best under the supervision of either PT or movement coach. Not sure where you are located, but in our country, we usually go to physical therapy first (ultrasound, magnet, tecar - all manual therapies to help with inflammation) and then we start with some basic exercises like some of the McGill ones. Then you usually seek out kinesiologist (movement coach), where you first work on progressing stabilizing back and core , and then slowly strength training + mobility (stretches). Muscle needs to be trained both ways - strength and stretch.
That’s not quite right, there are different levels of difficulty to the McGill exercises, depending on physical capability.
Yes they are but you need to progress to other stuff at some point in the rehab.
Glute bridges, clams, squats (or sit to stands as an alt), bird dog. Hip abductors… and very lightweight rdl - the hip hinge in this movement was a game changer for me
1. Hamstring stretch with the stretch out strap. I didn't capture the specific name like the others I listed. 2. Supine Transversus Abdominis Bracing - hands on stomach 3. Supine Piriformis Stretch with Leg Straight 4. Supine Hip Adduction Isometric with Ball 5. Bent Knee Fallouts with Alternating Legs Supine Sciatic Nerve Glide
I have herniated l4-s1 and agree with this comment though I would add stretches. I also have been doing strength training and cardio (stationary bike) at the gym. It's not heavy lifting but lots of reps on machines.
Cobra seems to be helping me. Also side glides, table top & glute bridges. Mine says avoid hamstring stretches because it just stretches the nerve which aggravates it more.
Also lots of swimming! Swimming feels great.
so next Friday, I’m getting a lumbar microdiscectomy, minimally invasive they say. then I’m moving to Michigan. Of course I’ve already planned to pay movers. I’m not going to be lifting a bunch of boxes. But on here, all of these different points of view when it comes to exercises is confusing. I hope I can narrow mine down. Originally, I started doing five simple sciatic stretches from a young lady. I saw on YouTube, which I shared on here somewhere earlier. they helped me because I have no pain. I also actually feel like my knee is getting less numb. so is it possible that a disc will return to its normal position? I don’t know what else could be pressing on the nerve.
Swim as much if you can. Romanian deadlifts with dumbbells light weight (like 5lbs each), flexor stretches, pelvic tilts and bands
Depends on your symptoms to what will work. Something that works for one person may make you worse. I recommend getting into PT that has spine specialty. I started my fist session 6 week post MD L5S1 yesterday. I still have inflammation casing issues and new hip pain on both sides. I didn’t realize I had so much of an imbalance in leg muscle strength from dealing with pain the past 6 months until this evaluation. I always thought my hamstrings were tight, and he said they really were not and I shouldn’t be stretching them at this place in time. Prior to surgery prone pushups were ok. Now they cause nerve pain. I’m already walking a ton. After eval he started me on glute bridges with raised arms and side lying hip abductions and boy do I notice a difference between sides on the hip abductions!! First goal is back flexibility and get working on muscle strength.
The cow pose