Bulging disc

[Shafiqblake]

good evening, so I have a a bulging disc now for a little over 6 months. I have a burning feeling in my lower back that is always worse in the morning. If I were to deadlift or squat about an hour or two after the workout the pain is worse for the rest of the day and for another day or 2 after that. This has really affected my training because i powerlift and was planning to do raw nationals @66kg haven’t reallt been able to train squat or deadlift. The initial pain came when I was squatting 295 for sets of 8 (max was around 435). You guys have said that it’s ok to squat and deadlift with disc injuries but if it’s making it worse what would you guys say the best course of action is or what you would do in my situation? Appreciate any replies.

[Austin Baraki]

How do you know this is from a disc?

[Shafiqblake]

Got an X-ray awhile back and came back clear. I’ve don’t a lot of research on this topic because I’ve wanted to figure out. What the pain is and I feel I’m confident that it is a disc bulge. My insurance wouldn’t cover and mri but I just did a long physical therapy process and in 2 weeks I go back to the orthopedic and hopefully this time they will clear me for an mri. I guess I’ll just ask a hypothetical question. So if a disc bulge is what is causing this what would you guys say the best course of action should be? Thanks.

[Shafiqblake]

Also if I were to go into flexion by touching my toes I will have a dull ache in my lower back area as well

[Austin Baraki]

I don't see any compelling evidence here to suggest that this is caused by a disk bulge, or any reason at all for you to feel "confident that this is a disk bulge".

Additionally, if you do get an MRI, and it does show evidence of a disk bulge (which is probably incidental, and unrelated to your pain), would you go get spine surgery? I presume the answer to this is no ... in which case, why are you pushing to get the MRI?

[Shafiqblake]

If the pain is not from a disc bulge what could be the reason it’s lasted this long? Also if you were in my situation yourself with pain sitting and worse pain after lifting what would you do?

[Austin Baraki]

It could have lasted this long for a number of reasons - your programming may be inappropriate and generates too much fatigue, or it may be related to your persistent fear that you have a disk problem, or lots of other things.

You may benefit from some technique adjustments via a form check, OR you may benefit from temporarily changing the lifts you're doing -- e.g., switching from low bar and conventional to high bar and sumo has been a strategy I've used before to help desensitize people's backs. Wear a belt on everything. Temporarily reduce your training volume and intensity.

Listen to our podcasts on pain and injury, and check these out:

https://www.painscience.com/articles/mind-game-in-lbp.php

https://www.painscience.com/articles/pain-is-weird.php

https://www.painscience.com/articles/structuralism.php

https://www.youtube.com/watch?v=oji2mfcjisk

[Shafiqblake]

Thanks Austin. I have another few questions for you. So I have good sumo leverages and am a very upright sumo deadlifter. I deadlifted light (only up to 5 singles with 205 the other day) and my pain tingling back pain goes away while deadlifting but comes back probably an hour or two after lifting for no reason. I’ve heard you talk about red flags and saw that a tingling feeling was one of them. Should I progress on my sumos if the pain goes away during the workout but comes back after and at what frequency? Also who are some examples of lifters you have helped with disc problems or problems similar?

[Austin Baraki]

I don't consider localized tingling in the low back to be a red flag sign.

I'd keep training. If you're pulling extremely light weights, I'd pull fairly frequently. If the weights are in a more moderate load range, I'd pull 2 x per week.

I've worked with hundreds of people with back / disk issues. We have an article going up soon from one of my lifters who I helped through debilitating chronic back pain. Look out for that.

[Shafiqblake]

I’ll keep you updated. Hopefully it works out fine I don’t know if you know Blaine sumner or layne norton but they took some time off to “desensitize” their backs.

[Austin Baraki]

We "desensitize" things through movement -- not through avoiding movement. If that means you need to temporarily modify the movements you're training, that's fine.

Of course, you are welcome to pursue whatever strategy you'd like.

.

[Shafiqblake]

Little update, I squatted 135 for a 3x5 and deadlifted 225 for a 3x5 yesterday ( both way under 50 percent) back pain actually went away while lifting. But came back at night not any worse though and when I woke up this morning I had the burning tingling in my lower back again? Also was wondering if you are offering any powerlifting coaching at the moment? When I’m healthy I’d love a coach and you seem to know your stuff. I got injured running ph3

[Austin Baraki]

You're probably OK man. Keep going.

And email [email protected] for coaching inquiries.

[Shafiqblake]

Hey im about to go train light squats and dead’s. I forgot to ask if you think there’s a specific rep range I shouldn’t go over with my back injury

[Austin Baraki]

No. There is no magic rep range to use, and there is no range where you are suddenly in "danger" either.