Returning to squatting after a disc bulge injury | Feat. Tim Keeley | No.87 | Physio REHAB

#squat #discbulge #discinjury #squattechnique
Our patient is nearly finished the 24 week lumbar disc injury rehab program and is returning to squatting with light weights. Check out the tips and must do's when squatting and what to be aware of.
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[@stanblackburn700]

The algorithm has me convinced that KZbin can read my mind. Great video!

[@aliayyad888]

General theme is decent, but a remarkable lack of instruction on core bracing. I advise viewers to learn bracing from powerlifters/strongmen..I did, and it had a significant impact on spinal stability and safety during squats/deadlift.

[@saltypatriot1768]

Absolutely, but I will say this I've been lifting for about 5 or 6 years and hurt my back while I was really focused on my core during a squat,because of that but wink thing....so he is right on point...but you are also about strength with your core

[@mariushager9983]

100% especially when youre dealing with a bulge, your core give your spine the stability it really needs.

[@jrg305]

​@@saltypatriot1768where is a good video for that?

[@pault126]

Great tip about the weight load! Didn’t think of that before I will try keeping it lighter with higher rep, as opposed to feeling pressured to keep going heavier! Thanks for explaining

[@ranabodur3652]

Woww, this was a life saverr! Thank you!! Love your channel.Thanks to you, I learned to improve my form in all kinds of exercises. Now I know my limit while I'm squating down

[@physiorehab]

Great to hear 😄

[@michaelp8794]

This is such great information. I think I'm going to video myself doing squats so I can see the movement in my spine as I go down. I've been doing them along with deadlifts the past six months with a lot of attention to form but this video helped me understand the mechanics better. Thank you!

[@kenealissanrios724]

Thank you so very much for posting this amazing video! 6 months ago i hurt my back while deadlifting; weighting 130lbs, i had reached 210lbs my max rep squat, and 220 my max rep deadlift. Interesting that i hurt my back warming up with 145lbs while putting the barbell down. I ended up bulging 2 discs (L5 and S1), and the pain is endless. Physical therapy helped a lot, but right now the pain has flared up. I am scheduled to see a neurologist soon. I really wonder and dream every single day, if i ever will be able to deadlift and squat again. It is very depressing. Stay safe, Tim Keeley! I would love to hear your thoughts!

[@physiorehab]

No problem I hope you get it back to where you want to be. My rehab program can help www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@rahulkelkar5873]

I have had a similar experience and out if action since 6 months. It sometimes still aches, though in a mild way. Hope you have recovered and would love to know how.

[@0liverr94]

🤎 Hope you're feeling better / getting better. I feel / felt every word.

[@cooba5266]

How about raising the heels and letting knees come forward a bit should help with depth

[@capeheartriz]

thanks Tim....I don't have a lower back issue, and I don't want one....At 67...I love the goblet squat...but after shooting a video of my form...it was bad.....need to correct it.....very detailed explanation.....

[@physiorehab]

No problems keep up the work!

[@2malsahm59]

Wow this is exactly what I wanted to see

[@danhope77]

I am doing this, too. I have a herniated disc (l4 l5) the disc broke and it is also half the height it used to be when healthy. Still, my physiotherapist says that I am ready to do squats and I am taking it easy but it does work well.

[@metalupyourass9]

Hey, just curious how this process had been, 2 months later. I've had a herniated disc for about 5 months now

[@kokulu4411]

Hey man, have you been able to return to squatting heavy?

[@somenmaji7078]

@@kokulu4411 really m meeting my doctor 26th let's see what he says, doing exercises regularly and had reduced much weight 😀

[@berzerker9516]

Excellent video!

[@physiorehab]

Berzerker95 thanks!

[@everythingisenergyenergyis3801]

Really detailed info, thank youl

[@Linknielol]

I recently injured my disc (L4/L5) when during deadlift. This is a godsend for me right now. But it's also discouraging to hear that I will never be able to do heavy load lower body workouts anymore. :(

[@physiorehab]

Never say never but start off with caution in mind

[@rakman_guitarjams]

That’s not true at all man you can definitely return to lifting heavy. I know so many people including myself who were in the same boat, it sucks but if you give it time to heal while actively recovering (simply resting won’t help, you need to reassess your mechanics and mobility in many areas) you can definitely return and be even stronger💯

[@Dark231760]

I'm in the same situation , I hope to be able to do it again

[@jackandrews7878]

@@rakman_guitarjams not really. the truth is that after a disc injury, whether it’s a bulge or herniation, you will always be at a higher risk of re-injuring it from lifting heavy compared to if you never injured it in the first place. that’s the reality of lifting heavy. and the mobility stretch stuff is all overhyped, you simply need to stop aggravating the injury and the inflammation around the bulge/herniation will heal. as time goes on, it will slowly reabsorb back into the disc space but it depends on the person how much of it will fully heal

[@mariushager9983]

@@jackandrews7878 thats why form and especially an insane core is super important. the stability that you lost in you spine has to be comoensated by you. microload up to desired weights though. stop aggravating the injury like you said and be super mindful of form. no more butt wink or anything. look at your anstomy and train accordingly. dont overdo it. i truly believe you can get back to heavy lifting. you just have to be a little smart and careful about it

[@joshuatirado99]

Very helpful video ! Thank you

[@physiorehab]

👍

[@wjvlodek8769]

Good video....good information. THANKS!!

[@physiorehab]

👍

[@tommyharris5817]

Nice one

[@willomo]

Good knowledge and very informative. Is there a version of you in the UK :-)? Squats have been aggravating my lower back, sacrum and glutes.

[@jerrythomas608]

It aggravates my scrotum too!

[@markjames2969]

Very informative. From someone who has had disc bulges and occasionally still gets murmurs how frequently would you suggest doing these exercises? Perhaps my form needs attention in line with your video but I'm always concerned about over doing this exercise even if the weight is low.

[@alexanderk.5474]

Also important to know how far those disc bulges are.

[@MARMACHIKITSA]

@@alexanderk.5474 ààqqàaaqqà

[@fa3106]

A great video, Thankyou so much

[@ThatGirlPris-]

Thanks for this video I needed this 😊

[@physiorehab]

Glad you found it helpful :)

[@beattrixkiddo2725]

Thanks for this

[@physiorehab]

You’re welcome

[@therealyanhuang]

Hey, Love your videos and tips. ❤️ Yan

[@physiorehab]

Cheers 👍

[@saramccoy3936]

If you are overweight, should you not go over your ideal body wright as a max?

[@KoolA1d]

How do i find a personal trainer who actually knows what he’s talking about like you? Is there a database? THere’s so many bad trainers out there i dont want anybody that’s not top of their game. I live in NYC it shouldn’t be that hard to find, no?

[@physiorehab]

Maybe try the guys at physio fitness in NYC (no relation to us in Australia) physiofitness.com

[@KoolA1d]

@@physiorehab thanks

[@ernstvolf8537]

Thanks for the great vid. Could you please give your opinion about Dumbbell Lunge ? Is it another complexed subject nedding to get into details or maybe they are in some way better than a traditional squat movement ?

[@physiorehab]

I have already done many videos on lunges just have a search

[@omairsaeed8503]

I appreciate your advice and content, do you offer a program, I had a back surgery, a microdesectomy and a laminectomy my hips are always tight and very week glutes and core. Thank you Omair

[@physiorehab]

Yep have a look at physiorehab.com

[@chrish1475]

is that flexion what people refer to as butt-wink?

[@kaspinator5265]

M Chris yes

[@Glad.S7]

Great video , but what about the back belt ?! Does it maintain neatural spine better even if u go deeper ?

[@rwdtk000000]

How can you tell what neutral spine is? Whenever I do squats and try to have that slight inward bend, I irritate my back. Thanks for the video.

[@physiorehab]

Not rounded / flexed and not curved / extended

[@rwdtk000000]

@@physiorehab Thanks so much

[@omairsaeed8503]

@@physiorehab what do you mean by extended? Thank you

[@jamesrockland9616]

Awesome vid, THANKS!! Question: I was recently diagnosed with a disc herniation and feel sciatic pain on my left leg; how soon can I begin body weight squats (using this form you prescribe and without going too low), once the pain subsides? Or do I start now and work through the pain? tx in advance ...

[@physiorehab]

I would follow my rehab program . It will give you all the guidance and advice as well as what exercises to do and when physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@preetiyadav6304]

After bluge disk injury leg extensions exercise not put any extra pressure in spinal cord . 3 year ago blug disk now 20percent pain left

[@BlackSkuLL4u2]

What disc injury u have L what?

[@nsiebenmor]

Are you saying he can gain more hip control and flexibility over time to squat deeper (with load) with a neutral spine or is he basically at his limit at 90 degrees due to his anatomy?

[@physiorehab]

He could only squat deeper if he managed to improve his hip flexion mobility

[@zakichishti5805]

Coach do you recommend leg press for someone who has a disc bulge?

[@ahmadelmowalid2584]

No it really puts a decent amount of tension on the spine.

[@Yt-qi9ot]

If you were to take it slowly, would you ever be able to lift more than your bodyweight again without risk of injury?

[@physiorehab]

Sure

[@spencerc32]

I'm curious about belts, I've used them before, but I have a disc injury now, did physio and all that, usually comfortable. And I'm curious to what extent it would prevent re injuring myself.

[@physiorehab]

They are good for when you need to lift very heavy, otherwise your abdominals as they are should be adequate, as long as they match the load

[@spencerc32]

@@physiorehab okay so use in moderation

[@beccahday]

is it safe, while having slipped disc in lumbar region, to just do squats without weights?

[@physiorehab]

I would follow the protocol on our site for lumbar disc injuries: www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@NordicBeast98]

So... is it?

[@KaNawogirusa]

half what will he be using in 12weeks? half of 70kg?

[@soulsurfer3102]

Can i squat with pilatis ball to the wall? I have 2 bulghe lower back. Pt told me that is the safe one.only body squat.with the ball to the wall.not all the way.half squat.yuor opinuon? Plz

[@physiorehab]

ripper body squat to wall with a ball is a good one and helps form if you struggle with doing a free squat

[@soulsurfer3102]

@@physiorehab i can do free aquat Easy. But the safe is with the ball.

[@darshakmehta6536]

Great one sir. I did hurt my back 10 month s before with 3 disc injuries. Its been 3 monthd i am doing hotdog, pplank, side plank and now i can do this. I just wanted to know how to do it right. Thanks a lot

[@abdullahnadeem3169]

darshak mehta r u completely fine now?

[@sabinabastola8371]

Abdullah Nadeem u too had problem?? R u ok now?

[@shyamvijay8985]

Well his spine goes into flexion near the top as he comes up.

[@lol-yo8ho]

Good informative video sir. Can, you make a video on exercise to heal a bulging disc, I am suffering from it in C4-C5, C5-C6, C6-C7 ,L5-S1, and I am just 19yrs old. Than you

[@somenmaji7078]

Happened to me too buddy m 26. Restrictions and restrictions feeling like hell but exercising helped me a lot can run now after 6 months

[@danieia4029]

How did that happen?

[@sabinabastola8371]

Somen Maji r u completely fine now?? Do exercises really help?

[@Salamaleikum80]

How do i feel this? Like are there cues to watch for cause I dont have a training partner and had disc herniation before from squats

[@physiorehab]

Perhaps try doing side on to a mirror 😉

[@N00pe731]

If you're a lifter where competing in powerlifting is a goal....how can you progress if you're only to go to your body weight?

[@physiorehab]

If you have disc bulge injury / herniation, you will find it very difficult to return to heavier weights without reinjury. I am not saying you wont be able to, it's just unfortunately its the nature of the disc vs load, and the risk is very high of significant injury after the first bulge if you keep going back to heavy loads.

[@abhiyen2843]

Alexandra Theis lol listen to this dude and atrophy your muscles and be in more pain. Approximately 80 percent of the population has some of a disc bulge that either symptomatic or non symptomatic, yet you don't see people blowing out discs when lifting correctly. Look up starting strength and they talk more about how to lift to rehab your back.

[@someoneusa]

@@abhiyen2843 agreed.

[@NordicBeast98]

@@physiorehab what on earth are you saying?

[@sakshatagrawal1321]

Sir can we use zym belt while doing normal excercise if we have l4 l5 disc bulge?? Can it make condition worse or is it fine to use belt?? Please waiting for reply.. I want to make my father excercise daily but due to disc bulge everyone suggests him not to excercises due to which he started getting different problems.. Please suggest 🙏🙏

[@physiorehab]

Zym belt?

[@kernalkorn9697]

What exercises can I do to fix my hip immobility? I’ve had a butt wink for years and a few months ago I had a pretty bad disc injury in my lumbar. I’m at the point I can start exercising again and I want to squat proper.

[@physiorehab]

Have a look at our full mobility program for the hip at www.physiorehab.com/rehab-programs-hip-knee-leg-mobility

[@ronin_11b94]

Or you can always do the belt squats and put as much weight as you please, coach.

[@pr51]

How long does this lower back pain stay? Because I just got that today while squatting under weight with probably a butt wink flexon thing ? I have to move like a turtle in order not to hurt more.

[@physiorehab]

It depends on it you did an injury or not - I have a lot of exercises in the lumbar section have a look

[@scottk1525]

What do you mean by "strengthen the spine?" The Spine doesn't have muscles.

[@colinproctor1346]

yeah it does

[@physiorehab]

You May need to review your Anatomy there

[@scottk1525]

@@physiorehab I may indeed 😬

[@markjackson7953]

Does having a wide stance - sumo- help avoid injury/reinjury (both deadlifts and squats)?

[@physiorehab]

No nesccesarily. Make sure you have good abdominal and spinal strength and technique during the movement

[@Stierenkloot]

So there’s absolutely no hope of building mass on the legs after a disc bulge? Leg press doesn’t do anything for me. Leg extensions too. What do? Bulgarian split?

[@physiorehab]

Depends how much mass you are talking

[@Stierenkloot]

@@physiorehab 27 inch thighs?

[@felipesamano8060]

What if weight lifting belt is worn. Can I go lower?

[@physiorehab]

Can you keep neutral? Why do you need weight belt - they are for massive loads

[@sheenahosein4684]

Hi wat did he do to get rid of the pain

[@physiorehab]

Core and spinal strengthening for months

[@physiorehab]

@@ImranKhan-mw8yj Have a look at my lumbar spine and core rehab programs physiorehab.com

[@siddharthjain2799]

Hi how long after the disc bulge incidence did he do this?

[@physiorehab]

Hard to remember sorry!

[@siddharthjain2799]

@@physiorehab what's your recommendation

[@physiorehab]

@@siddharthjain2799 for what?

[@siddharthjain2799]

@@physiorehab how long after the disc buldge incident should we start doing this?

[@physiorehab]

@@siddharthjain2799 it all depends on the symptoms and severity. If you have down you core rehab work then squatting with no weight could commence within the first 6 weeks

[@nehavadhopal5870]

I am suffering from slip disck. Can I do squats?

[@physiorehab]

Depends how much pain you are in and if they are aggravating. Start with no weights

[@BlackSkuLL4u2]

What slip disc u have L what?

[@SanjaySingh-qt3rm]

How are you now

[@BlackSkuLL4u2]

@@SanjaySingh-qt3rm what happen to u

[@benbarson2810]

Dawg I just had this happen to me. I had baby deer legs

[@jamesgoodwin7742]

What causes butt wink? I get it at the same point as the guy in the video.

[@physiorehab]

Can be lack of back and core strength, hip anatomy or simple neuromuscular control

[@Tremonti78]

Keto Bells?

[@physiorehab]

Kettle

[@kevanoktavio]

whats his shoes

[@physiorehab]

Kevan Oktavio asics

[@SuperAxon2]

Or just do front squats on a smith machine

[@egjs2006]

It would’ve been better to see what’s going on with his back and core to have him wear a form-fitting tank top. His loose, baggy shirt hides his posture and whatever the instructor is trying to illustrate.

[@physiorehab]

This is true

[@mmmyum4779]

Lol. Bodyweight upper limit. You're nuts.

[@physiorehab]

And why is that?

[@mikereisert2803]

@@physiorehab because we wanna go back to squatting 150😂

[@shaunb7614]

Lol yeah, if that's the upper limit then I'll just throw all my weights in the bin and watch TV for the rest of my life

[@kikiraindeer7782]

should have used a chick

[@physiorehab]

Why?

[@xiereteefv2235]

This accent is awful