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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Bulged discs
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Nathan Richer.
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12/30/2013 at 12:11 pm #70676Roxanne OdaParticipant
I’ve got small bulged discs in l3-l4, l4-l5, l5-s1. Obviously lifting is out for at least 3 months but they PT said I had a rotated pelvis as well. Any bending over kills and can barely squat because I tend to butt wink. Any ideas on what mobility could make these issues somewhat better? What I could do to fix the rotated pelvis? I know posture is a big part and I’m trying to work on it. But any help would be wonderful! PT said I had tight hamstrings but I dunno if that is the only issue.
Thanks Chans
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12/30/2013 at 12:58 pm #73598AnonymousGuest
Episode 128: The Pelvic Fault and Back Pain
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 184: Olympian Disco Pain Ball +Hamstrings
Episode 104: Hammer Your High Hammy
Episode 82: Protect your scrotch or: Medial hamstring fun
Episode 58: Weird Hamstring Problems and Simple Neurodynmaics -
12/30/2013 at 2:58 pm #73600Nathan RicherParticipant
i think that most likely your back issues are causing tight muscles which are going to throw off any kind of positive movement until you relieve them.
kaitlin’s video suggestions are good but I would also work on t-spine, and erectors and QLs. then go down into the glutes as well as hams. reset the pelvis as in episode 128.work on posture and hip hinging properly with braced torso will be key first items to work on. but you’ll have to heal up somewhat before you can really work on these as pain and tightness will likely inhibit progress.i know this is a non-ice community, but i’ve used ice on my back when i have spine problems with good results. the ice seems to lessen inflammation of the discs and reduce the bulging, which then reduces flaring up of muscles due to the discs bulging. now that i’ve said this, i’ll probably get flamed on this forum for sure!
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