Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Bulging Disc were to start??

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    • 07/10/2015 at 1:07 pm #71404
      AvatarKyle Hackman
      Participant

      Hi,

      I have a L4/L5 Bulging disc that gives me loads of Sciatica in both legs and limits me doing most things when it flares up. My physio says that I have really tight hamstrings and this will be contributing to the problem, he has given me loads of exercises to do and also has started me on a foam roller. I would like to know if anybody else has this issue and what they did to alleviate the problem for good and also were to start with mobility/wod.
      Thanks in advance
    • 07/13/2015 at 11:09 am #76079
      AvatarAnonymous
      Guest

      Episode 118: SI Area Pain, The Basics
      Episode 215: Neurodynamics Part 2; The Leg Part 1
      Episode 215: Neurodynamics Part 2; The Leg Part 2

      Hamstrings
      Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
      High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
      Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
      Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
      Episode 272: TJ Murphy Edition and Hamstring Stiffness

      Are you seeing improvements with the exercises he gave you?

    • 07/14/2015 at 1:59 pm #76090
      AvatarKyle Hackman
      Participant

      Thanks for that Kaitlin much appreciated I am new to all this so needed pointed in the right direction, I will have a watch of these tonight. The exercises that my physio has given me have started to work but my long term goal is preventing this issue from happening again.

    • 07/15/2015 at 2:55 am #76097
      AvatarMatt Courtney
      Participant

      I also had a herniated disc at L4/L5, and nerve pain down one leg.  I eventually got better by getting to the root of the problem.  I sat all the time and my hips were really tight.  I also biked a lot.  I had anterior pelvic tilt because of my tight hip flexors.  My hamstrings were also tight because they were trying to keep my pelvis from tilting too far forwards.  Since my hips couldn’t move properly, my back had to compensate, i.e. if I had to pick up something from the floor, I had to round my back since I couldn’t squat down with my spine neutral. 

      Try and figure out the root of your problem.  A good physical therapist is probably necessary.  From what I’ve read, it seems that discs herniate because of repeated lumbar flexion.  Try and eliminate that where you can.  Use a lumbar support in your car, and try not to sit a lot.  Work on your squat so you can keep your spine neutral when picking something up off the floor.  And what is causing your hamstrings to be tight?  Mine were caused by my hip flexors being tight, which pulled my pelvis forwards, and so my hamstrings were constantly under tension.  I’ve worked a lot on opening up the front of my hips by mobilizing (couch stretch) and not sitting as much, and I always try to make sure I have my pelvis in a neutral position when standing by using my glutes and abs.  Just going after the hamstrings would not have worked in my case.

      If you’re up for some technical reading, I learned a lot from Low Back Disorders by Stuart McGill.

    • 07/15/2015 at 12:47 pm #76098
      AvatarKyle Hackman
      Participant

      Cheers Eric that is some food for thought, I will mention to my Physio when I see him next week to see what he says about my hip flexors and get him to check out if I have a pelvic tilt. I am determined to get to the root of the problem to try and prevent it from happening. Thanks for the advice and book recommendation that you mentioned I will try and source a copy.

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