How do you strengthen those fuckers so you prevent getting injuries? Can you even make this structure stronger and more resilient since its avascular? If yes, then how? Someday, you will need to pick up your kid or help your mom in the garden and there is a chance you won't do that with a perfect straight back deadlift technique. Everything goes even the most experimental schizo tier shit.
sleep 8 hours
Yoga and stretching and jefferson curls and suitcase carries and not ego lifting
Hang upside down occasionally.
>>77318200Go to someone who specializes in fascia release. After that start stretching and train on a reverse hyper.
>>77318200you cant strengthen discs but you can strengthen all the tiny muscles that support them (which is a lot of muscles)but you can hit them all with ab work, low back work (back extensions, jefferson curls) side planks, side bends
>>77318200monitoring this threadfucked up my facet joint while overhead pressing
>>77318200Learn how to use your rib cage and the muscles attached to them, they attach to your spine to help support it
>>77318452Glad to hear, made the thread with people with such problems in mind as well. I hope it will attract some doc or physio anons too. Hope you will get better soon enough.
>>77318247>jefferson curlsgod tier
>>77318200Trick is to use them, work them out, regularly, in all axes of motion. But obviously don't start off with heavy deads and shit (also deads are a static or isometric exercise for your spine anyway you want dynamic). Do shit like yoga and pilates, jefferson curls and weighted bends and twists, but very lightly weighted at the beginning and build up.It's the same as cartilage in your joints if you're sedentary and never use it it gets soft and spongy and rots, but if you go 0 to 100 you'll fuck it up too.You have to use it without going overboard.
>>77318516>Never heard of this>Look into it>Immediately adding to routineHow fucking legendary.
>>77318200SS+GOMAD
>>77318200don't do heavy compounds evergo for walks regularly to lubricate discsdon't fall for fits antagonism ever
back extensions are all you need
>>77318200My whole “Lower Day” is structured with my injuries in mind. It’s pretty mininalist though.Bulgarian Split Squat (SSB)>hitting 1 leg at a time gives the same stimilus per leg, but only half the load on the low backBack Extension (SSB)>the only low back exercise I can do to near failure with 0 sciatica flare ups. Back actually feels better afterwards.QL Raise>direct quatratus lumborum work. Very important for low back stability, especially if you have left/right imbalaces like me.Plank>Ab flexion exercises agitate my low back, but this doesn’t. I prefer a “long lever plank” variation to adding weight. Either that or rollouts.Also Jefferson curls instantly flare up my sciatica. I gave them a fair shot, but my symptoms are telling me “no”.
>>77318578start light for high reps and add weight very slowlythey can be amazing for rehab and prevention but if you go too heavy too fast you can easily fuck your shit upalso look into zercher deadlifts, basically zercher jefferson curls, allows you to set the lift up much easier, no need to stand on a box or something, will help your mobility a ton
>>773182001rm squats and deadlifts every other day
>>77318423This guy get it. You can't do anything for the discs, but you can train the core muscles that stabilize the spine. Back extensions, suitcase carry, planks, deadlifts (not ego-lifting ones), landmine twist, woodchoppers... train your core and you won't have issue with slipped or herniated discs. Also stretching and spine decompression like dead hangs or inversion tables/gravity boots.Don't forget that diet also plays a major role: collagen and fatty acids are essential for cartlige/tendons and ligamnets.
Spine physician here.The anons above who briefly mention the true anatomy of the discs themselves are correct: in short, they are indeed heavily consisting of cartilage and water. There is no “strengthening” of discs.The anon who mentioned the lumbar musculature being an imperative component of the spine is also correct. The “core” consists of not only the relatively weak abdominal muscles, but the lumbar spine surrounding muscles, which can be upwards to 3-4 times larger compared to their abdominal counterparts.When I read patients MRIs with horrific disc herniations or other pathology, I often see a loss of musculature in the spine, and typically see corresponding fatty infiltration, meaning that fat has replaced muscle. This can be seen in anybody, not just high BMI patients.My advice is to avoid extreme heavy weights, namely deadlifting (no Jewish tricks here, just saving your back in 20 years), and be mindful with posture, positioning during all other lifts, and maintain a strong core. Ultimately, arthritis and degenerative changes WILL come, but you can do your best to put yourself in a better place at 50 or 60 and keep lifting. (If you decide not to end it all by 30)
>>77318200Slow rep back extensions comfortable rom. Don't go for the deepest rom immediately. Like 4-5 second concentric and eccentric on every rep use a weight you can get 8-10 with you want set times between 30 seconds and minute. This will build both strength and endurance in spinal erectors which are of equal importance for this group. You can do the same thing with abs too and avoid a lot of back pain associated with doing them heavy or biasing the top or bottom more.
>>77318247>not ego liftingHarder than it sounds. Ego lifting is so seductive.
>>77320111anon so it seems from your post you suggest staying relatively lean and not overemphasizing heavy compound lifts, deadlifts and squat. do you think hill sprints and isolation lifts would optimally align with your post?
>>77320080Don't do deadlifts.
>>77320111any hip hinge exercises to replace diddlys with that won't fuck my back up?
>>77320667BACK EXTENSIONSKETTLEBELL SWINGSJEFFERSON CURLS
>>77320588It's gets easier as you age. But just remind yourself everytime you see someone deadlift. >Rip discs
>>77320667BACK SWINGSKETTLEBELL THROWSJEFFERSON STARSHIPS
>>77318200hydration with minerals (magnesium, copper, zinc, boron...)jefferson curls
>>77318200
>>77318200Start by carefully tapping each one with a rubber mallet, twice a week before sleep.
I developed symptoms of spinal stenosis at the age of 22, and was psychically unable to run for the entire time that I was 24. Constant pain, all day, every day. Extremely limited range of movement, I was physically helpless. When I finally slayed the dragon of the insurance system and got to physical therapy, I was able to run again after two months of semi-weekly sessions They gave me stuff to do at home, several different exercises and stretches. Some were useless and I quit doing them, but some were absolutely necessary, and I'd hurt more if I didn't do them twice a day. The ones that actually worked for me: extending legs at the knees while on my back, and stretching the piriformis by laying on my back, crossing one leg behind the others, and pulling back to stretch the glute area. Those two I had to do every day, morning and night. 30 sec x 3 times on each side was enough to see consistent progressThe most important one was having my legs pulled by the therapist twice a week. They would wrap straps around my ankles and pull, while I was laying down with my legs elevated by a towel. They did that for about 45 sec x 5 times. I had roommates do it to me after my therapy expired, and they said it took a lot of effort. I was able to do it at home by strapping exercise bands to my ankles and crawling backwards from my bed. Once I was able to exercise properly again, I did so, and have been symptom free for about a year now. I haven't had my leg pulled in 9 months, and apart from occasionally twinges of tightness, I'm doing fine. Your discs cannot heal, they have no capability to do so. You need to strengthen the surrounding muscles, loosen surrounding things by stretching, and possibly separate any stenosis by getting pulled. I will sound egotistic for this, but 90% of what you read online about disc health is nonsense. Even doctors can be idiots, the first one who looked at my x ray thought I was just having muscle spasms. I can confirm that this worked for me
>>77318731Weak faggot
Back extensions and suitcase carries, kettlebell marches, planks etc are now your objects of worships.Basically strengthen the spinal muscles and then strengthen all the stabilizersBesides back extensions when done right absolutely smokes powershittlies for actually building your posterior chain. I've done RDLs for 220 kg / 485 lbs and they were stimulus mogged by just 3x20 bodyweight back extensions with slow reps and pause on top.
>>77321188And no the machine does not count, it has to be the roman chair.
Advice for fucked up discs in neck? Currently 2 weeks into PT and haven’t found any exercises that feel like they do anything.
>>77321188i like back extensions too but your BE to RDL comparison doesn't seem rightI just built up to doing 25 reps of back extensions while hugging a 50lb plate, but i don't think i could RDL/SLDL anything close to 485lbsthey're both good exercises but i think back extensions are better for the low back directly and probably safer than RDL/SLDL for those already concerned about their back
>>77321144idk anon sounds like you're pulling my leg
>>77321963form can make a huge differenceI can bang out 20+ reps with a 70lb kettlebell and it's not bad or I can do 10 reps slow and controlled with full relax at bottom and peak contraction with hold at top and be more burned out
>>77321919I saw some study that shows we will soon have some injections that will fix fucked up neck discs, however I think every exercise that works your upper back/traps and neck (being careful here) will help protect your spinal discs to some extent. Some physios prescribed neck extension with towel. Also PT won't fix anything just like that, give it time.
