Back cures without surgery
This is not medical advice.
See if you can spot what is missing in this narrative. I’ll give you a hint; it begins with the letter “S”, and is included in every armchair quarterback, rehab or therapy discussion.
I’ve written about Noah before. We met on an online back pain forum. Noah decided to avoid the traditional medical route. He has not received a MRI. Judging by his symptoms, he guessed he has a herniated disc in his back.
I think he has also avoided the other “S” word: shots. In practice, I see a 50% success rate with pain injections, and they are rarely the cure.
Below is an email he sent me recently as an update on his progress. I bolded the items that really stick out for me. Don’t be turned off by the “heavy weightlifting.” That is just one the the hobbies he enjoys, and wants to resume.
Resistance is relative to each person. Others might use a kettlebell that only weighs 7 pounds. Note that he also walks and completes core exercises.
McGill Method 18 Month Update – Trap Bar Deads
**Background:**
3,6, 9, 12, and 15 month progress in my history.
6’1 215 pound male, mid 30’s, with a history of on and off back pain from poor form lifting, and using up my back outside the gym. Took all of 2023 and beyond to rehab my back and return to my love of heavy lifting using Stuart McGill’s approaches. Working with an awesome McGill Clinician.
Prior post history documents injury and symptoms. Still no MRI lol.
* Mostly pain free day to day when minding capacity, can sit for longer periods, managing my back well day to day
* Ramping up volume in training
* Recently started trap bar deadlifts from a very elevated height
* Walking daily + core work
* Lifting 3x per week – some highlights include:
* Back to 135 pound trap bar deads (first time hitting a plate in over 18 months)
* 70 pound goblet squats
* 70 pound suitcase carries
* 40x15 bottoms up kettlebell floor press
* Tons of TRX rows, push ups, accessory work (KB/DB chest supported rows, arms, shoulders, etc.), sled work
* Bottoms up carries and Stir the Pot
* Started adding single leg RDL's as warm up and finally feel my glutes being worked and carries over to goblet squats
* Still judicious about spine hygiene day to day, minding my postures, sitting, etc.
* Still get aches and pains especially from being on my feet for hours, but very manageable.
* Looking to continue to add more load and add more barbell lifts in the coming months, increase volume over the next few months slowly
* The strength is coming back, but I must remain disciplined of applying all my cues to the lifts, not breaking form, and conservative progressions.
* I am enjoying training again and incredibly grateful. Faith has been incredibly important for me the past year.