I have herniation in my L5-S1 disc that causes dehabilitating pain due to nerve root compression...

you'll be ok eventually. it will take months.

-don't sit or lie down for too long. take constant stretch breaks
-do lumbar back extensions(lying on stomach, push up with your hands and lift your upper body off the floor while your hip is on the floor)
-stretch hip extensors, hip flexors, all of your legs, all of your back (go to youtubes for all these)
-walk a lot
-start with bodyweight exercises, don't go back to weights right away because you're afraid of losing gains
-you can do a lot of bodyweight exercises at home and bodyweight exercises will help you keep much of your gains.

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How to prevent this fate? I try and take care of my back and lift with my legs and shit, but this stressed me out sometimes

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Don't squat or deadlift. It's not worth a lifetime of back issues.

don't listen to anyone except a physio. nobody can evaluate a back injury over the internet, someone has to look at your body and your xray/mri and do assessments on how you're moving. physios are connoisseurs of back pain, a significant portion of their clientele will always be for back pain.

unironically do deadlifts

i had a simialr problem for a year. then i started doing som light dynamic stretching prior to my DLs and maybe some more yoga/pilates like stretching once every week and its entirely gone now. no need for a chiropractor

took me like 3 years, but my backpain is gone, I had upper form off this probably, just stretch like u want to get taller and crack the shit out of your back few times over a couple years it will go away

and yet they're actually about the same effectiveness as an informational pamphlet on back pain lol

nejm.org/doi/full/10.1056/NEJM199810083391502

if you want to minimize your risk of a bulged or herniated disc, stop squatting and deadlifting, almost every single symptomatic bulge/herniation you hear about on this board is from one of those two

Unlike most other advice here on this my prevention tip is avoiding leg injuries to only one leg. I have a bulging disk from asymmetry caused by that, and squats+deadlifts is actually the only thing that keeps it asymptomatic.

your doctor is incompetent and you can rehab it yourself in 4-6 months

Deadlift with good form and don't ego lift will cure herniated disk eventually. Don't listen to the morons that tell you to literally never use your spinal erectors again, which is how most people get a herniated disk to begin with

do what this guy says do yoga (and take classes to get your form down gud)
stretch your hips
elongate the spine
use your ass muscles when you walk and shit, be conscious of it

you can get better breh, yoga has helped me way more than any surgeries

nigga...stfu

I slipped a disc about a year ago. Not sure how bad or where because I never went to the doctor. Had terrible sciatica and footdrop in my left foot and couldn't flex my foot up at all. I looked like a zombie dragging that shit. I'm for the most part recovered and I'm lifting some moderate weight on squats again. I did lots of stretching and nerve flossing. Also one of the biggest reliefs for the pain was loading up a lat pull down machine. I would set it for my body weight and slowly add weight each time. I would hook my legs in and let the weight stretch my spine out. The first time I did this I could actually touch my toes pain free, but this isn't a perminant fix. Got to let that shit heal naturally and continue to work out you muscles to take pressure off your spine

See a chiropractor ya goof
>inb4 hurr dats a scam
Yeah because painkillers for life totally isn’t

Don't listen to any of these faggots here advising certain stretches and exercises.

Most disc herniations will heal without any intervention within a couple of months. Take the fucking painkillers/NSAIDS your doctor prescribed so you can resume your daily activities without pain. You won't be stuck on them for life and you can stop using them when your herniation has healed. For any rehab exercises go see a physio or trained professional.

Surgery is also an option, but is usually pretty expensive and has no positive effect on the time it takes for your herniation to heal. It'll only reduce the pain.

Le snek fag cult

Lumbar disc decompression table. It is less expensive and invasive than surgery. It gets good results. In my area, chiropractors, PTs, have them. Mods just push opiates and surgery, so get a second opinion.

I got the same injury at 19, L5/S1 herniation. Go get checked out and give it a couple months (unless you are in debilitating pain and can't function, then you might need surgery ASAP).

People on here are going to say never deadlift again, or deadlift to make the pain go away, the truth is every single case is individual. If I try and deadlift my back and sciatica hurt like hell, I'm fairly confident I'll never perform that exercise again. Some people though say it's what made their pain go away. Every case of backpain is highly individualized. Some people say decompression helps them, some don't get any relief. Some say stretching helps, some say stretching makes it worse.

The only consistencies across all cases seems to be:
1. Walking helps
2. The success rate of surgery vs non surgery doesn't seem to be much different.

If you can't function right now and are in bed all day, I'd go for the surgery. Otherwise, I'd give it a couple months. After 3 or so months, you'll pretty much know whether you need that surgery based on how you're doing. DO NOT try and rush into things, you will end up making things worse.

Also, take your NSAID prescription for the first couple of months, there's a decent chance it will help. You're right though, it's definitely not something you want to do for the rest of your life.

Seconding this.

Have had a herniated disk for like 3 years. Went to an orthopedic doctor who put me through two rounds of physical therapy and a cortisol shot. When those two didn't have any effect he recommended me to get surgery. Fortunately for me I was just starting my new full time job at the time so I just decided to suck it up and deal with the relatively mild amount of pain I was in. Then about 3 months ago I fucked up my back by lifting some shit I had no business lifting and put myself into a world of pain I'd never experienced before. Went to see a chiropractor because my neighbor told me she had the same issue. I've been seeing my chiro ever since and I feel 95% better.

The chiro says that by January I should be mostly back to normal, only downside is that I'll never really be able to lift anything more than 40 lbs for the rest of my life, but if it means I can live without pain then its not so bad. OP might also want to look for one that does acupuncture.

Also get a back brace. They really help

as a guy who lost 1/4" in height at age 19 from a severe L2 compression fracture, I can tell you what I do to stop the constant debilitating pain that has accompanied me for the last five years.
Step 1. Wake up and stretch. Stretch every muscle you can, gently.
Step 2. faqs.org/oc/Overcoming-Backache/Yoga-for-a-healthy-back.html do the "rocking chair" and "cobra" things from this page
Step 3. get some core strength. Supermans, planks, pushups, side planks, and especially this youtube.com/watch?v=PYHYoLVJXw8
Step 4. Always be sqeezing. Stand up straight all the time, posture is key. Squeeze those glutes really hard once in a while. Actively use your glutes when you walk. Keep your lower abs clenched so your stomach is pulled in. These things will make your core stability soo much higher.

>Deadlift and squats aren't dangerous guys
>fast forward to this thread

explain this .

"dude just stop thinking about it lol it' sall in your head"

thanks monsieur BARAKI this was really helpful

yeah spinal decompression is a good way to help get blood and nutrients in there and speeds up healing. yoga inversions are another good way of doing this

L5S1 here, it's not the end of the world, it gets better but it will never fully heal. I had the same experience with physicians, ditch them and go to physical therapist. They will actually try to help you get relief instead of putting you straight to meds.
What helped me was shit ton of static holds to work my abs and obliques. Learn how to do a hip hinge. After that, deadlifts with pich perfect form will work wonders