wsrobert wrote:
Can you expand on what you did specifically for the bulge?
I literally think I'm going through the same thing right now. Its weird in that it really only affects me while I'm seated at my desk. I have no issues while running, cycling or swimming. I mean, I can tell that something is marginally off but theres no pain associated with what I'm feeling. Theres no pain ever actually. Even at its worst, while seated at my desk, it just feels like a mild numbing down my right leg and a bit of tightness in my lower back. I'm in the process of working with my chiro (who also uses ART and graston) so I think we have it under control but just looking for any feedback.
I can tell you what my issue was and what I did to resolve it. This will of course be fairly specific to my issue, and this doesn't necessarily mean that everyone with the same symptoms should do the same. I'm no MD. ;-)
I had a fairly significant bulge that went back and to the left. I had this in the disc between L5 and S1, which is the most common place for people to get bulging or herniated discs. I spent many years doing significant amounts of forward bend stretching for martial arts, and again as a runner later in life. I also did a pile of ab work. And while this is all fine, the problem is that I never did much lower back strengthening or back bending to ensure balanced strength and flexibility of my core. Over time, the lack of flexibility and overcompensated abs pulled on my lower spine (reducing the curve you're supposed to have back there) and created a small bulge sticking backward. It was very mild at first, I only ever noticed any discomfort when stretching toward my left foot, and the pain was up high in my glutes. 2 years ago, I fell backward off a bar (legs hooked over, doing inverted situps) and fell flat on my back. I herniated that weak spot in the disc and the screwed me up for over 6 months. I finally was able to get an MRI (thank you insurance company for the pointless delays) and get steroid injections to shrink the bulge enough that the nerve would calm down, release the muscles, and allow things to start healing. A few months after that, I started the stretching and strengthening. I had gotten to the point where I met with a surgeon and he insisted I needed the surgery, but I knew I didn't want to do that unless I just had no choice.
As far as what I did, I had to things to accomplish:
1) Increase the space between L5 and S1 for that disc
2) balance the strength and flexibility of my core
For #1, I did some very careful stretches that would increase the space. I would lie on my back, spine flat as possible without contracting abs, and pull my knees to my chest being sure to use my arms and not my abs. I would follow that with doing some very gentle cobra stretches backward to be sure I was opening the space evenly, and then follow with cat & camel stretches. I would also spend some time hanging from a high overhead bar by my arms. It's just good exercise for one, but it also would literally pull my lower body down and stretch out my whole spine. After a few months of this, I picked up yoga to really get my core flexibility and mobility back. It's also just a nice method of exercise to have in your routine.
For #2, I started to incorporate core work into my workouts, and NOT just ab work like I had before. I made sure to do exercises that would strengthen my glutes, lower back, obliques and hips (inside and out). I miss the 6-pack, but I like the feeling of better balance in my core. And of course, being able to bend forward with zero pain is a nice bonus. :-)
Here's the weird thing about a nerve issue stemming from your back: the further the pain or numbness is from your back, the worse the issue is. Weird b/c it feels less painful to have your foot hurt than it does to have your glutes or back hurt, but lower back pain is a sign that then nerve impingement is more mild than when the pain is further away.
Again, I'm not an MD. I'm not recommending that someone just do what I did. But this is what worked for me.