2

votes

Herniated L4/L5 disc - Any specific foods, treatment to help with this?

Answered on September 12, 2014
Created August 18, 2011 at 7:52 AM

I just found out two days ago, via MRI, that I have a bulging/herniated L4/L5 disc. Here's a link to one of the many pictures from the MRI: http://farm7.static.flickr.com/6196/6050044492_e9cece6a76_z.jpg

My back has been a mess for the last few years, but really started getting bad about 5 weeks ago. Along with really bad pain, the bulge is impinging on nerves, causing sciatica. At times, I am completely hobbled, having a tough time walking or standing. The only relief I find is lying on my back with a few pillows under my knees.

I've been 95% paleo for the past 8 months, having lost 45 lbs in the process. I'm a former college athlete and am a very active person. To make this short, I'll just say I'm not completely ignorant when it comes to proper training techniques. Along with losing the weight, I've become a lot stronger, focusing a lot on my core strength, doing yoga and stretching, along with various other activities. The extra weight I had put on since college was mainly due to battling gout attacks in all major joints in my body. I have now conquered gout, and then this happens with my back. It's quite depressing knowing I'm once again hobbled with something quite serious.

I know that eating paleo will keep the inflammation down in my body. My last blood test was taken the other day when I had to go to the ER (yes, it got that bad) for my back. Everything looked perfect, including the inflammation/infection indicators.

I'm just wondering if there is anything else I can do Paleo-wise to help. The beef I eat is grass-fed and I take my Carlsons fish oil every day. I will start PT once the pain subsides. Right now it would be impossible to do any type of PT or stretching because of the pain and numbness. Any help or suggestions would be greatly appreciated! This sucks....

P.S. One thing I'm keenly aware of is that if I did live during the time of Grok, natural selection would have taken me out long ago!

8a525a942a37c3faf3d7ee524e64e57d

(30)

on August 04, 2014
at 09:51 PM

Watch out with abdominals, I had 'bad' discs (not yet fully herniated, just at the 'blister' stage, but which had been causing me sciatica in the right leg since 2003) and I 'accomplished' herniation by doing crunches and sit-ups. I am now reading a book by a French gynaecologist and yoga teacher, Dr de Gasquet 'Abdominaux: arretez le massacre!' and I wish I had listened to my physio! She did say the symptoms would go away eventually, but that I would relapse several times during the rest of my life, as there is no way to heal the discs! Priority now is not to do any more damage!

038a43da2a587f6b4add240100193aef

on January 11, 2014
at 07:22 PM

Hey Paul

How is your back doing now? I am getting a micro discectomy next week. I have an extruded disc at L4/5 displacing a nerve root causing severe sciatica. Same symptoms as you. I cannot walk or stand for more than a couple mins at a time. Been bedridden for 3 1/2 weeks.

What did you end up doing?

Ashley from AZ

C5936fee266dd2953f690f0b9539754f

(10)

on February 04, 2013
at 05:56 AM

Crossing the legs was stretching one side of my abdominal muscles making my hip dip when standing. I think it might have helped some.

C5936fee266dd2953f690f0b9539754f

(10)

on February 04, 2013
at 05:53 AM

Foundation training is all about core. Everything attached to the pelvis. The book is actually called "Redefining your core". In the process of figuring out what helps my back pain. I realized that I sat with my right leg crossed over my left. I also consciously try to stop myself from doing this. It might be worth paying close attention to similar habits that you might have. Thanks Nate. There is hope, you just have to find what works for you.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:39 PM

My best to you and your back. I'm glad that you have found something that works for you.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:38 PM

Thanks, Rafter. One thing I have been able to do is to keep my core strength up. I don't do any weights, but do do yoga and stretch when I can. I also do very slow, deliberate pull ups and pushups, which have really helped keep me strong and stable. The one problem I do have, which isn't really a problem at all, is that people look at me and have a hard time believing the pain I live with. I have to attribute most of this to eating strict Paleo, and this site had a lot to do with that. I really am thankful for this. I don't know where I'd be right now otherwise. Thank you for the reply.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:35 PM

Oh, and a bit of a coincidence - I haven't looked at this post in a long, long time. Then I severely hurt my back again, and your message comes through. Weird.... :)

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:34 PM

It hasn't been easy. Today, I receive my Human Touch Perfect Chair. I tried this thing out for two days, for an hour each time, here in Anchorage, and it was amazing how comfortable it was. It may be my last hope for doing any type of work and being able to help out financially with my family. I'm also getting my MMJ card in two weeks with the blessing of my pain doctor. I can't live on the amount of narcotics they currently have me on forever. I hate them. So, I'm not giving up. I'm fighting this tooth and nail. Again, thank you for your message. I appreciate it. And - Good luck!

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:31 PM

Ike, thank you for sharing your experience. I wish I could say that things have gotten better for me, but they haven't. My emergency back surgery on year ago was a complete failure. Two days ago, I blew my L5/S1 while bending over to perform the heimlich on my one year old daughter. In that situation, you just don't think. I had my MRI yesterday and will get the results next week. At least paleo and the little bit of exercise I can do has kept me strong and somewhat in shape, but the pain I live with now is nearly unbearable. Neuropathy, chronic pain syndrome, Firbro, the failed surgery

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 20, 2011
at 02:14 PM

I don't agree with several point made in here. Blood levels in vertebral bodies vary widely in many nutients and this has been shown in hundreds of spine studies on medic changes

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 19, 2011
at 07:08 PM

You're welcome. It has made me think more about my diet and what I can do to further reduce inflammation in my body. I'm still trying to get my latest blood results from the hospital. They told me everything was fine, but I know they weren't looking at things from a Paleo perspective. Look up some paleo banana bread recipes using coconut flour. You can tweak them for your tastes and preferences and they are all really good!

F074daf8ee19a4c101c533b7fdab708a

(284)

on August 18, 2011
at 09:34 PM

Thank you so much for asking this. I ended up with a microdiscectomy 3 months post-partum after enduring multiple ER trips and having to stop nursing my son, so that I could take serious drugs for pain management. I am now starting to have symptoms again (almost 3 yrs later) and never even thought that I could positively affect this particular problem with diet and natural supplements! Chiro did help me out a ton and kept most of the pain away while I was preg with my 2nd. Before going paleo I baked him a huge tray of cookies.... might have to find some new recipies for him!

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:18 PM

Cory: I would need more info on specific movements that hurt. Do you have pain while your sitting? Or only while trying to stand? I would suggest trying to stretch your hip flexors, and quads. Try not to arch your back while your doing those stretches.

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:16 PM

Another thing you can try is some neural glides. While your laying on your back, prop one leg up against the wall. Keep your other knee flexed. Make sure that the leg which is on the wall is straight, and try pumping your ankle forward and back like pressing on a gas pedal. Concentrate on while your pulling your foot towards, pull it just to the point where you feel a light stretch then relax. Only do this maybe 10-20 reps. Stop if you feel any pain, discomfort, numbness or tingling. When you see the physio tommorow, he'll be able to do a full assessment, and give you more to do.

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:09 PM

Nate: For starters, while you are lying on your back, try pulling one knee to your chest and hold it there for about 10 sec, then let it slowly down. Repeat with the other knee, then do the same thing with both legs. Lift the legs up slowly, and let them back down slowly. If you have a long towel or rope that you can use to pull your leg towards you use that. This is so the exercise can remain passive, and keep your hip flexors from doing any work. You can cycle through those are many times as you want. Though stop if you feel discomfort. TBC...

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 09:04 PM

I think it's in blog comments.....if I find it I will tell you where to look.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:23 PM

Thanks, Stu. My back hurts the worst when I'm standing in one place or just limping around for more than a minute or two. I am able to flex forward and touch my toes without too much of a problem, but coming back up is very hard and very painful. The only position that is truly comfortable is while I'm lying on my back with pillows under my knees and calves. Just sitting here typing this is very painful and I find myself shifting around every minute or two. Tomorrow I'm' going to visit a Physio just to get a dialogue started and see where that takes me.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:17 PM

Thank you for sharing those links, Cory. When I was in the ER the other night, the doctor specifically mentioned that an infection could possible be causing my problems. She was concerned because the muscles all up and down through my back were knotted up. However, the blood test came back saying there was no indication of infection. I will look into these links you've provided further. So, even with everything you've tried to do to fix your back, it's still bothering you pretty badly? That doesn't seem too reassuring! Best of luck to you.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:14 PM

Thanks, KeriLyn. I was working on strengthening my abs, and they are probably as strong now as they've ever been. I was doing a lot of core exercises, and putting those in to practice in the real world all of the time - skiing, kayaking, climbing, my biking, etc. I've got a feeling that I have simply abused my body for far too long!

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 05:21 PM

I found the Preg. and DHEA in regards to leptin resitance but any not on lumbar in any way. Could you post a link, its definately relavent to the discussion at hand.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 04:48 PM

Mine kills just sitting, usually takes me some time to straighten up when getting out of a car or sitting in a chair.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 04:24 PM

I use resveratrol for those who can afford it.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 04:22 PM

For minor to moderate DDD I use yoga and Russian dead lifts with low weights

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 03:59 PM

You can read about it on my site. It's called pregnenolone steal syndrome. I don't want to clutter up pale hacks up with this stuff.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 03:04 PM

Could you please expand on what effects DHEA and Pregnenolone have on lumbar disc condition? Im very intterested in this too.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 01:40 PM

TQ, Just got to look through your blog, kudos for a very detailed approach. I believe I was right behind you at the panel discussion at AHS, but didn't get to make your acquaintance. I will look you up next year.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 01:06 PM

Thank you for taking the time to reply. This is the most thorough explanation I have received yet. The German doctors I see simply tell you what to do, but don't give much explanation and don't look favorably on questions from patients. I do also have an American GP I see, but this is out of his league. I'm going to call the hospital and see if I can't get a copy of my labs from Tuesday. They told me everything looked good, but who knows what they were looking at. Thanks again for the thorough explanation.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 11:59 AM

Thanks for looking for me. I'll start checking around myself. Nice site and nice blog. I'm going to read through that a lot more. Here's one more view of my back - http://farm7.static.flickr.com/6205/6055889814_84195f109a_b.jpg I had x-rays taken a few weeks ago and the doc said I had some slight Scoliosis. This picture is from the MRI taken this last Tuesday. Thanks again.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 11:24 AM

Nate, that looks out there. Here is where I get most of my out of town referrals: gonstead.com. There are a couple of docs there that can likely help quite a bit but they are several hours away. Check this post of a similar case from our blog. http://www.fransonchiropractic.com/blog/2011/04/14/disc-herniation-and-sciatica-success-with-chiropractic-care/

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 10:52 AM

Sorry for the typos. I can't type on my phone.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 10:31 AM

Thank you for the reply, Jesse. I'm and American living in Germany near the town of Amberg in Bavaria. I'm a photographer/artist and spend a lot of time at the computer. When I'm not on the computer, I'm usually schlepping around a lot of camera gear and doing a lot of hiking/walking/skiing. My first thought was that the bulge didn't look all that bad either, but it is causing quite a bit of pain and hindering my mobility. I'm pretty familiar with pain, having lived for 15 years with horrendous gout attacks and other maladies. Although not as bad as gout, this pain is right up there.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 10:00 AM

The disc bulge is not that bad on that particular view. The rest of the discs are well maintained as well. You appear to have a transitional segment at your 5th lumbar, which is not necessarily a problem but I find a higher proportion of issued in peole that have them.

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13 Answers

2
Ffbae451fdea9352a40cf7176c2c29f5

(143)

on August 20, 2011
at 02:05 PM

Nate, This type of presentation typically starts as a sacroiliac joint problem. When the bottom disc in the spine (for you the fourth lumbar disc) is worn while the others are not, it indicates poor sacroiliac joint alignment. This results in torque when you walk or run.

This is how the one disc goes bad while the others around it are actually in very good condition. Any blood level values, or foods for that matter, would have affected all of them equally. Your MRI shows a very specific pattern of breakdown.

This problem is old, several years at least. Over time the bottom movable disc wears out. Again, I would echo the quilt, all the MRIs coming in have similar patterns of disc wear. 4th and/or 5th lumbar disc problems, then the older ones get worse from there.

I have seen many people crawl or be carried into our office two weeks after their trip to the ER. Disc problems and all they can still get great results if they work at it. You have got a lot of good structure to work with, even if it doesn't feel like it. Quilt's right, though, these get worse over time if unaddressed. Even when some of the symptoms reside with the acute inflammation, the mechanics will not get better on their own.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 20, 2011
at 02:14 PM

I don't agree with several point made in here. Blood levels in vertebral bodies vary widely in many nutients and this has been shown in hundreds of spine studies on medic changes

2
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 12:38 PM

You have DDD and 60% disc height collapse and without seeing the remaining cuts the ligament may or may not be torn. It does not appear to be a frank herniation. I see no protruding disc into the canal or the cal sac.....but it is only one cut of the MRI. That all being said.....I bet your hs crp is up vit d is down with DHEA and pregnenolone down and bet your HDL is lower than you think. You need to go the conservative route gets labs done and proceed with caution. Zero problems with you doing chiro care but if you get no relief in three four months then you will need to consider posterior ligament taxis and increasing your foramina height.....but you need full conservative treatment first. I doubt your gut is as good as you think with a disc like that.

I am a spine surgeon who sees this fifteen times a day. Don't blow it off......but your loss of height tells me this has been going on 7~10 years

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 05:21 PM

I found the Preg. and DHEA in regards to leptin resitance but any not on lumbar in any way. Could you post a link, its definately relavent to the discussion at hand.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 03:59 PM

You can read about it on my site. It's called pregnenolone steal syndrome. I don't want to clutter up pale hacks up with this stuff.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 04:22 PM

For minor to moderate DDD I use yoga and Russian dead lifts with low weights

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 01:06 PM

Thank you for taking the time to reply. This is the most thorough explanation I have received yet. The German doctors I see simply tell you what to do, but don't give much explanation and don't look favorably on questions from patients. I do also have an American GP I see, but this is out of his league. I'm going to call the hospital and see if I can't get a copy of my labs from Tuesday. They told me everything looked good, but who knows what they were looking at. Thanks again for the thorough explanation.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 01:40 PM

TQ, Just got to look through your blog, kudos for a very detailed approach. I believe I was right behind you at the panel discussion at AHS, but didn't get to make your acquaintance. I will look you up next year.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 03:04 PM

Could you please expand on what effects DHEA and Pregnenolone have on lumbar disc condition? Im very intterested in this too.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 09:04 PM

I think it's in blog comments.....if I find it I will tell you where to look.

2
Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 09:54 AM

I'm a chiropractor that specializes in disc cases. Send me your town and I will try to find referral for you.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 10:00 AM

The disc bulge is not that bad on that particular view. The rest of the discs are well maintained as well. You appear to have a transitional segment at your 5th lumbar, which is not necessarily a problem but I find a higher proportion of issued in peole that have them.

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 11:24 AM

Nate, that looks out there. Here is where I get most of my out of town referrals: gonstead.com. There are a couple of docs there that can likely help quite a bit but they are several hours away. Check this post of a similar case from our blog. http://www.fransonchiropractic.com/blog/2011/04/14/disc-herniation-and-sciatica-success-with-chiropractic-care/

Ea0154532caf2b4f600f8d30d74b0d3a

(112)

on August 18, 2011
at 10:52 AM

Sorry for the typos. I can't type on my phone.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 10:31 AM

Thank you for the reply, Jesse. I'm and American living in Germany near the town of Amberg in Bavaria. I'm a photographer/artist and spend a lot of time at the computer. When I'm not on the computer, I'm usually schlepping around a lot of camera gear and doing a lot of hiking/walking/skiing. My first thought was that the bulge didn't look all that bad either, but it is causing quite a bit of pain and hindering my mobility. I'm pretty familiar with pain, having lived for 15 years with horrendous gout attacks and other maladies. Although not as bad as gout, this pain is right up there.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 11:59 AM

Thanks for looking for me. I'll start checking around myself. Nice site and nice blog. I'm going to read through that a lot more. Here's one more view of my back - http://farm7.static.flickr.com/6205/6055889814_84195f109a_b.jpg I had x-rays taken a few weeks ago and the doc said I had some slight Scoliosis. This picture is from the MRI taken this last Tuesday. Thanks again.

1
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 03:30 PM

Ive been through all this same stuff you are talking about Ive even had an operation (microdiscectomy) as well as Calcium, K2, Human Growth Hormone (10months straight), 9 hours a stretching a week with one of the best trainers in professional sports, and maintaining 25 Hydroxy vitamin D levels just above 50 and adapting a Paleo diet (which caused a loss of 34 lbs in 3 months) have done little or nothing to improve disc issues.

I dont buy the whole weak abdominal muscles theory either as I am able to do more abdominal excersices, as well as holding various plank positions for much longer than anybody I know.

Here are some studies Ive found in my research:

This one discusses Thunder God Vine:

http://www.ncbi.nlm.nih.gov/pubmed/21789526

This one discusses antibiotics, which is an angle i would have never though of:

http://www.ncbi.nlm.nih.gov/pubmed/18718972

Here is one using Resveratrol:

http://www.ncbi.nlm.nih.gov/pubmed/19011540

Anybody with anything to add please do.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 18, 2011
at 04:24 PM

I use resveratrol for those who can afford it.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:17 PM

Thank you for sharing those links, Cory. When I was in the ER the other night, the doctor specifically mentioned that an infection could possible be causing my problems. She was concerned because the muscles all up and down through my back were knotted up. However, the blood test came back saying there was no indication of infection. I will look into these links you've provided further. So, even with everything you've tried to do to fix your back, it's still bothering you pretty badly? That doesn't seem too reassuring! Best of luck to you.

8a525a942a37c3faf3d7ee524e64e57d

(30)

on August 04, 2014
at 09:51 PM

Watch out with abdominals, I had 'bad' discs (not yet fully herniated, just at the 'blister' stage, but which had been causing me sciatica in the right leg since 2003) and I 'accomplished' herniation by doing crunches and sit-ups. I am now reading a book by a French gynaecologist and yoga teacher, Dr de Gasquet 'Abdominaux: arretez le massacre!' and I wish I had listened to my physio! She did say the symptoms would go away eventually, but that I would relapse several times during the rest of my life, as there is no way to heal the discs! Priority now is not to do any more damage!

1
41e79168f1df5d656b6c4f3fef8c9b46

(630)

on August 18, 2011
at 12:42 PM

Please make sure you strengthen your Transverse abs (TA). most people have weak TA and glut medius. Therefore the brunt of the weight is beared on the lumbar spine (as it should) though with incorrect form. Pelvic tilts in the supine position helps and "flattening" your back to ther ground. Bracing your self as if someone "punched you in the gut" is what contracting your TA feels like.

Good luck!

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:14 PM

Thanks, KeriLyn. I was working on strengthening my abs, and they are probably as strong now as they've ever been. I was doing a lot of core exercises, and putting those in to practice in the real world all of the time - skiing, kayaking, climbing, my biking, etc. I've got a feeling that I have simply abused my body for far too long!

0
3491e51730101b18724dc57c86601173

(8395)

on August 05, 2014
at 10:14 PM

Food isn't going to cure it, of course, but it CAN help reduce pain and inflammation. You want to be well hydrated, ingest foods that are anti-inflammatory, and give your collagen and bones good support. Here's what I'm trying to get my husband (herniated cervical disks) to do:

1. Stay well-hydrated and maintain a good electrolyte balance by using salt and eating potassium rich fruits and veggies.

2. Bone broth, bone broth, bone broth! Plus, add plain gelatin or collagen to whatever foods and beverages you can.

3. Avoid inflammatory oils, experiment with nightshades to see if eliminating them helps your pain levels at all. And of course, particularly avoid gluten cheats.

4. Keep your blood glucose levels in check.. That means limiting sweets, high glycemic fruits, and starches.

5. Feed up on anti-oxidants--primarily colorful fruits and veggies.

0
9b59cfba3287eba99bdd2eda9e7b1953

on February 24, 2014
at 08:29 AM

@Nate 6 I am having back problems and have decided (after knowing about Paleo for a couple of years) to adopt it, hoping that I can repair my body. I alredy do a lot of walking so my core muscles at the front are fine. I am investigating the vitamins and minerals (and the foods which contain them) which promote muscle strength and bone density. Protein is obviously one, especially cold water fish and foods containing high quantities of Omega 3. I have got as far as looking specifically for foods which contain silicon, boron, magnesium and calcium, but have a lot more work to do to put together a 'bad back diet'. If anybody has any more ideas put them here.

0
C5936fee266dd2953f690f0b9539754f

on January 30, 2013
at 10:16 PM

I had low back pain problems this summer and went to a Chiro. I was diagnose with l5-s1 herniated disk. I was told to do cat/cow exercises to strengthen my tranverse abdominals and side planks to strengthen my quadratus lumborum. They also taught me an exercise they called "Foundation" I did these exercises for a few weeks and was feeling great. I was curious about this exercise and started googling which brought me to Foundation Training. Too much sitting had made my glutes and hamstrings become pretty much dormant adding to my posture problems. I spent the last year trying to strengthen them but just hurt myself more doing deadlifts and squats wrong. I have been doing these exercises for 3 months and feel muscles in my legs working I never felt before. There are some videos on the website. The Founder is the exercise my Chiro gave me. Give it a try and see how it feels for you.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:39 PM

My best to you and your back. I'm glad that you have found something that works for you.

C5936fee266dd2953f690f0b9539754f

(10)

on February 04, 2013
at 05:53 AM

Foundation training is all about core. Everything attached to the pelvis. The book is actually called "Redefining your core". In the process of figuring out what helps my back pain. I realized that I sat with my right leg crossed over my left. I also consciously try to stop myself from doing this. It might be worth paying close attention to similar habits that you might have. Thanks Nate. There is hope, you just have to find what works for you.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:38 PM

Thanks, Rafter. One thing I have been able to do is to keep my core strength up. I don't do any weights, but do do yoga and stretch when I can. I also do very slow, deliberate pull ups and pushups, which have really helped keep me strong and stable. The one problem I do have, which isn't really a problem at all, is that people look at me and have a hard time believing the pain I live with. I have to attribute most of this to eating strict Paleo, and this site had a lot to do with that. I really am thankful for this. I don't know where I'd be right now otherwise. Thank you for the reply.

C5936fee266dd2953f690f0b9539754f

(10)

on February 04, 2013
at 05:56 AM

Crossing the legs was stretching one side of my abdominal muscles making my hip dip when standing. I think it might have helped some.

0
C7c9246278ee8dfaf3aed0fec6da8229

on January 30, 2013
at 07:54 PM

Got here via web search on my condition, read the posts and thought I'd share what has worked for me.

My diagnosis is:

~ L4-5: Concentric Disc bulging with a moderate sized superimposed left paracentral disc protrusion.

~ L5-S1: The L5 vertebra is transitional, showing a transverse process on the left and partial sacralization on the right.

I've tried traditional physiotherapy, chiropractics, acupuncture, yoga\stretching and various Mackenzie method stretches. They all helped to varying degrees. But, the one thing that made a world of difference for me was aqua therapy and swimming. A woman whose Son plays on my kid's hockey team is a physiotherapist from Italy. She does most of her work in a pool. I did six 1 hour sessions with her and the nerve pain that had been running down my leg for 3 months completely subsided in under 3 weeks. Now, I swim lengths 3 or 4 evenings per week for 30 minutes and then stretch and do the exercises she showed me in the shallow pool. I finish by putting one floatie noodle under my neck and one under my knees and then just float for 5 to 10 minutes, completely relaxing the back. So, if there is someone in your area who offers aqua therapy, I would give it a shot. Worked really well for me.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:35 PM

Oh, and a bit of a coincidence - I haven't looked at this post in a long, long time. Then I severely hurt my back again, and your message comes through. Weird.... :)

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:31 PM

Ike, thank you for sharing your experience. I wish I could say that things have gotten better for me, but they haven't. My emergency back surgery on year ago was a complete failure. Two days ago, I blew my L5/S1 while bending over to perform the heimlich on my one year old daughter. In that situation, you just don't think. I had my MRI yesterday and will get the results next week. At least paleo and the little bit of exercise I can do has kept me strong and somewhat in shape, but the pain I live with now is nearly unbearable. Neuropathy, chronic pain syndrome, Firbro, the failed surgery

Bdede2dbc411f2533a7e6f13674ade51

(804)

on February 02, 2013
at 02:34 PM

It hasn't been easy. Today, I receive my Human Touch Perfect Chair. I tried this thing out for two days, for an hour each time, here in Anchorage, and it was amazing how comfortable it was. It may be my last hope for doing any type of work and being able to help out financially with my family. I'm also getting my MMJ card in two weeks with the blessing of my pain doctor. I can't live on the amount of narcotics they currently have me on forever. I hate them. So, I'm not giving up. I'm fighting this tooth and nail. Again, thank you for your message. I appreciate it. And - Good luck!

0
522327810bb5d422055bd480cb487e7d

on August 20, 2012
at 11:02 PM

Here I am with a L5/S1 disc herniation and major S1 nerve root impingement and it's hard for me to swallow how I lost my mobility in a matter of days. For those of you who've had the Microdiscectomy are any of you happy with that surgery's results?

0
F524eaa9d58e5cd2d2368ff7bfffda9c

(480)

on April 20, 2012
at 11:34 PM

While you wait for chiro or PT, you may want to read up on the subject. Read anything by "Stuart McGill" or "Craig Liebenson" - leaders in the field of back care/injuries.

0
0b843166fd87ea2c24f1edc7ce4d8428

on April 20, 2012
at 08:26 PM

Nate, Sorry to hear you having this trouble with your spine. I have the same problem at L4/5 and a slight bulge at L5/S1. I have had 2 microdisectomys at the L4/5 level and am still having the sciatica pain and low back pain. I have tried everything from chiro to decompression therapy to PT to injections with no real lasting relief. I'm kinda over going to people that charge me a ton of money for not helping my situation. I recently went to a different neurosurgeon and looked at my MRI with him, clearly showing the continued re-herniation after the 2nd surgery. He said "it looks good" and is not convinced that is the source of my pain MRI Image . I'm a 28 year old and in pretty good shape I'm kinda over going to people that charge me a ton of money for not helping my situation. I am in the same boat as you Nate, I am looking for some relief. I wonder why that surgeons don't reinforce the disc to promote strength while healing after a surgery. A dissolving suture would work. Good luck. I think I will try the Resveratrol.

038a43da2a587f6b4add240100193aef

on January 11, 2014
at 07:22 PM

Hey Paul

How is your back doing now? I am getting a micro discectomy next week. I have an extruded disc at L4/5 displacing a nerve root causing severe sciatica. Same symptoms as you. I cannot walk or stand for more than a couple mins at a time. Been bedridden for 3 1/2 weeks.

What did you end up doing?

Ashley from AZ

0
B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 04:23 PM

Specifically what motions/activities cause the majority of your pain? Does it hurt more to flex forward, extend etc? Do youIf you can tell me that there are some pretty simple exercises that you can perform that can help with pain relief. These are more light stretches/mobility exercises rather than strengthening.

I am a certified athletic trainer, and work with a lot of athletes and sports injuries. If you find a good PT or physio as it would be in Germany. They should keep in mind your pain level and treat you accordingly. But if you are in too much pain to even do simple stretches. I would start by doing some hot and cold treatments if you have the capability. Examples could be ice pack, heat pack. If you don't have those, try taking a hot bath etc. That will help with some basic pain relief and help relax some of the muscles, and may allow you to do some light exercises.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 18, 2011
at 04:48 PM

Mine kills just sitting, usually takes me some time to straighten up when getting out of a car or sitting in a chair.

Bdede2dbc411f2533a7e6f13674ade51

(804)

on August 18, 2011
at 06:23 PM

Thanks, Stu. My back hurts the worst when I'm standing in one place or just limping around for more than a minute or two. I am able to flex forward and touch my toes without too much of a problem, but coming back up is very hard and very painful. The only position that is truly comfortable is while I'm lying on my back with pillows under my knees and calves. Just sitting here typing this is very painful and I find myself shifting around every minute or two. Tomorrow I'm' going to visit a Physio just to get a dialogue started and see where that takes me.

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:16 PM

Another thing you can try is some neural glides. While your laying on your back, prop one leg up against the wall. Keep your other knee flexed. Make sure that the leg which is on the wall is straight, and try pumping your ankle forward and back like pressing on a gas pedal. Concentrate on while your pulling your foot towards, pull it just to the point where you feel a light stretch then relax. Only do this maybe 10-20 reps. Stop if you feel any pain, discomfort, numbness or tingling. When you see the physio tommorow, he'll be able to do a full assessment, and give you more to do.

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:18 PM

Cory: I would need more info on specific movements that hurt. Do you have pain while your sitting? Or only while trying to stand? I would suggest trying to stretch your hip flexors, and quads. Try not to arch your back while your doing those stretches.

B883e32a79f743ff8fee345567393074

(132)

on August 18, 2011
at 09:09 PM

Nate: For starters, while you are lying on your back, try pulling one knee to your chest and hold it there for about 10 sec, then let it slowly down. Repeat with the other knee, then do the same thing with both legs. Lift the legs up slowly, and let them back down slowly. If you have a long towel or rope that you can use to pull your leg towards you use that. This is so the exercise can remain passive, and keep your hip flexors from doing any work. You can cycle through those are many times as you want. Though stop if you feel discomfort. TBC...

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