Quote: Originally Posted by
04electricblue 
I was in descent shape prior to herniating my L5-S1 at work. I was down for almost 6 months. I am a laborer by trade so prior to the injury I was pretty active. After the injury I continually experience pain, obviously from the injury and for a while I was afraid to do any rigorous exercise out of fear of re-injuring or making the prior injury worse.
I gained a tone of weight while on comp I was 6'2 190-200 before the injury after, when I returned to full duties I was 220-230. I have a full membership to a gym I do light cardio with stretching of course. But I really want to get myself to the point I was before or even better.
I have a very undisciplined diet, which I know doesn't help. 2 cups of large tea every day at work milk sugar. Lunch I sometimes skip or sometimes I'll have a soup with bread. I mainly eat at night when I get home and I know that is where the problem lies, no activity and plenty of calories.
Has anyone had any experiences with a bad injury and trying to get back into the swing of things (I understand a herniated/prolapsed disc may not be as bad as some of you). I have read some good ideas on here about diet, but what about exercises to begin with just to regain some strength?
i myself have a bad lower back. ive been diagnosed with degenerative disc desies and have a bulged disck in the lower back.
and my knees arent the best either.
shity part im only 28.
you are gonna want to stay away from doing squats or heavy squating movements , as this will compress your spine alot and inflame your back.
instaed of squat i would go to a seat squat press or sled machine(stay light as well).
i would work on trying to get the range of motion down using little to no weights for your back.
rubber bands and using your own body weight is what i would recomend.
as for cardio, i would go to a eliptical machine and or a bike. running on the tredmel can also agitate your back as everytime you come down on your feet it is sending a shock through your body and can inflame the situation.
if you are like me and you get every muscle relaxor and vicodine out ther ,dont use it before a work out as you can huert yourself even more withought knowing it.
diet is key, even more so than excersize, but they go hand and hand.
a diet should not be a diet...meaning it should be more of a life change with eating.
and remember for every 7 lbs of bf lost you will need to put on 1 lb of muscle to keep it off.
hope this helps.
Trying to get back to life..
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