It's been 2 years now since I experienced the pain of a slip disc between the L5-S1. I remember feeling some tightness in my lower back, glutes for a few weeks before it actually happened. Back then I had know idea that was already a sign, and probably I shouldn't have gone for a run with that. I still remember going down fast on that hill, that Sunday morning. I felt so good, I didn't even felt like slowing down and even after I stopped I felt nothing. Everything was okay.
Three days later after I had my breakfast, I stood up from the table and that's was it. A very strange pain I never felt before. I was feeling the back of my right leg from the glutes down to the calves. Puling in every position, and never released. I still had no idea what was going on but the pain was getting worse and worse. I called a taxi and visited the physio. Without an MRI he couldn't really tell me what it was exactly but the pain was there in every minute, every hour. I got some painkillers, went home and lied down. I tried to lie on my side, on my back, and also facing down. Couldn't find the right positition and felt never rested. This pulling pain was getting even worse. Try to figure out what is was, I was searching the internet.
Another 3 days later managed to get an MRI, but even before that I needed an injection to be able to stay still. And the results a protrution between the L5-S1. I was frustrated, I had know idea how long it is going to take, how can we fix this. I went back on the internet and I was looking for some answers ans advice. On some forums I found people saying different stuff. Turn out it can take even 12-24 months to heal. I was panicking. I am a personal trainer, I love running, I love training, what am I going to do?
So here is my personal journey of my slip disc for people who are looking for some answer and advice:
It took me 8 days with that almost unbearable pain in bed to be able to get up again and walk for longer than to the toilet. After those 8 days, I spent 3 weeks being able to stand or sit for about 30-40 mins, then I had to lie down facing down for a few minutes to control the pain. After those 3 weeks, the pain passed. I felt tightness, I wasn't able to lift my leg high lying on my back, I wasn't able to touch my toes (which I wasn't suppose to). I was using a massage ball almost in every hour to release that muscle stiffness and a foam roller on my calves and glutes which were extremly tight and short. But I had no pain anymore. So I thought I'm good to go!
I was doing a fitness program that time every morning with 20 people. Since I had no pain, I thought it's all good and I can do some warm-up, now I can show the exercises to my clients.
But very soon I realised how stupid that was.
Having no pain didn't mean that everything is healed, it didn't mean that the protrution was back in it's place. All it meant that it wasn't touching the nerve anymore and it wasn't hurting me. So I took a paid of 4 kgs off the rack to give it to my PT client and that was it. There was this pulling pain in the back of my right leg.
Only 2 months passed since I had the MRI and now i'm here again down on the gym floor with tears in my eyes. I couldn't believe it.
So here is my first and most important advice:
When you don't have pain anymore doesn't mean that your slip disc is gone. It takes about 6 months to go back to it's place.
That evening I went to the clinic for an injection, but it didn't help. The next day I went to the hospital because the pain was even worse than the first time. I needed morphine to handle the pain, but it only helped me for about 2 hours. So I went home, took the painkillers and I was waiting for the pain to go down. This time it took me 10 days.
I couldn't believe it! I was there where I started. I knew this time I have to be smarter and do it in the right way. So as soon as the pain was gone, I started my own rehab program 3 times a week at the gym. I knew I need to release the tightness, I get back the length of my muscles. I need to work on my core with planks and anti-rotational exercise like the pallof press:
I was doing those core and stretching exercises for about 2 months. I made sure I didn't do any plyo (jumping) movements and that I didn't life anything. After that I started to use light dumbbells to strengthen my back. Seated rowing exercises, incline push-ups, assisted pull-ups...
I was feeling great, I started to have some hope that I will be able to train 'normal' again.
Who knows me knows how much I love trail running. I missed it a lot! That was my kind of get away, to go out there in the nature and run. I started to accept that I might not be able to run again like I did before. I was reading some article and posts, how people were struggling with the same things.
So I decided to buy a standing-up paddle board instead :)
I love the nature, I love the same and at the same time it's another perfect way to strengthen my core. At this time I was 5 months after the second incident.
I was feeling okay, but I was still taking care of my posture and still using light weights in the gym. I wanted to make sure I won't feel that pain again ever in my life.
Let's go fast forward. A year later, I was totally pain free, I was getting more flexible, almost managed to touch my toes again, and I didn't feel stiff all the time. So I started to increase the weight slowly in the gym. I was getting stronger, I was confident again, I was training almost as I was before.
The idea of going running crossed my mind again. The first I remember I went out for a short, easy run. I didn't know what to expect, how it's going to affect my spine. when you have a slip disc, the number 1 rule is to avoid any kind of impact. So I was a bit worried, after 2 km I started to feel some kind of tightness, so I stopped. I was scared and I didn't want to risk. Now if I look back probably it was nothing, probably my fear was playing with me...
Now, 2 years later I am lifting heavy again, doing body weight pull-ups, heavy deadlifts. All these seemed impossible for a very long time.
My second advice is:
After your pain is gone, make sure you start training smart. Make sure you get your core strong and build your back muscles up. Increase the weights very slowly, but never stop. Keep stretching and foam rolling and you will get there.
Four months ago I started running again 10-15 km distances. I am not afraid now, what's more I have signed up for my first 50K trail race.
Two years ago I couldn't imagine this. I thought running won;t be my thing again and I need to find other ways to get away a bit.
I hope this post will find those who are struggling with a slip disc right now, and can give them some hope. You can build yourself up again and train and run just as before. Or if you didn't train before, make sure you will. We all need a strong body!
Message me with any question regarding your back pain! Maybe be I can give you some advice.
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