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Herniated Discs L5-S1

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June 13th, 2012
So it all Started when i was 16. I was riding my Back back home when i was struck by a Hit and Run driver and i was knocked off my Bike. Luckily someone was at the Light and that Driver Managed to chase down the Driver and bring him back to the scene. He asked if i was ok to Ride home just to cover himself and i had Severe pain at the moment in my Ankle.It had gotten swollen and obviously Sprained from the car. I asked him to call an Ambulance becuase i wanted to be sure i was ok. Of course i had some sore feelings throughout my body but i didnt really notice my back injury. A few Months after is when i started to have problems at School in Gym being able to bend down and Sort. Eventually i began to do Physical Therapy 3 Times a Week but it did not have any positive effect. I tried many different Forms of therapy from Yoga to Electro Therapy and Massage Therapy as well. Finally I manged to get a CT Scan and Therfore they requested a MRI Scan. With the MRI they found 5 Herniated Disks on L1-L5.If i May add all this was on the Drivers Insurance, I have No Insurance im 20 Years old Basically trying to survive. The medication they gave me wouldnt work after they changed the type and upped the dose many times but nothing work. As seeing that i was 16 i think they did no want to give me strong medications.Now im 20 Years old and i have Worse Back pain than when i was 16. I Get a really back Stabbing pain in my lower back to where i cant move.It also Runs throughout my back and i have pain in my Shoulder Area. I have also been starting to get Chest pains. I Now have complications with my Hip and my Knee on the side that i was hit. I feel like the Medical Office didnt do a Thorough Enough job on my Body to see if there were any other Damages bones or muscles. I work 30 to 40 Hours a Week just to Get by and i Get paid 9.25.Im not leaving an stone Unturned i want you guys to know all the facts so you could give me some advice on what i could do to ease the pain.I CANNOT Bend my Back Backwards because i get a VERY VERY VERY bad pain in my lower back. With One or Two Days of work i need another one or two days for my back to Recover. What Can i Do? Should i Apply for Medical? I can tell in my Heart that something is wrong with my Back and i really want help. I really just want my Life back im only 20 Years old and ive never known what it feels like not to be handicapped from my back. My Life Revolves around what my back is capable of. I dont have any money or insurance so im in a tough spot. Mentally i want to work but i cant work 2 Works to Pay for Insurance because of the State of my back. I feel like im going in Circles and im backed up into a corner.
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First Helper myopracticworks
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myopracticworks
replied June 15th, 2012
Experienced User
Quote:
I Now have complications with my Hip and my Knee on the side that i was hit.

Do they look different than your good side? Look at the alignment of your kneecaps. Are they pointing straight ahead?
Are both feet pointing straight ahead? Commonly the injured side will have the foot pointing out away from the body.

Try either of these to see how twisted your hips are:

1) "Static back 90-90 position" (Do a Google search)
or
2) "Wall sit" (Do a Google search)

Do your shoulders and hips sit flat against the floor or wall?

I would suggest buying "The Pain Free Program" by Anthony Carey. Take a look at the posture positions and see which one most looks like you.
Let me know how your posture looks.
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REB626
replied June 15th, 2012
Thanks for the Reply and Advice. I Also did a Few of the exercises You Recommend.I tried the 90 90 Position which did relieve a bit of tension from my Upper Back. My hips do not stay flat on the wall with most of the tension on my spine. My shoulders also do not lay flat with the wall, Only if i put more effort to it but it is somewhat difficult. I also noticed that my Left knee is fine but the Right one is the one that is out and more to the right and that's the side i had my accident on.
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myopracticworks
replied June 16th, 2012
Experienced User
Quote:
I tried the 90 90 Position which did relieve a bit of tension from my Upper Back.

So your upper back is lifted off the floor. There are about 5 shoulder exercises which can help with this but I don't want to overwhelm you. Try this one first:
Cool The "Arthur Fonzerelli".
a) Stand with arms at your sides.
b) Put a Yoga block between each upper arm and side of your chest.
c) With your elbows slightly BEHIND your torso, press into the blocks. You will feel your arms rotating so your thumbs point straight ahead.
d) Bend your arms like your are doing and arm curl.
e) Rotate your forearms OUTWARDS.
OPTIONAL: stand back to the wall and press the backs of your hands INTO the wall. You do not need Yoga blocks for this step.
Quote:
My hips do not stay flat on the wall with most of the tension on my spine. My shoulders also do not lay flat with the wall,

So you are in a contracted position with both shoulders and hips rounding forward? I would normally suggest:
1) "Static extension on elbows" (Do a Google search)

but you said bending backwards gives you extreme lower back pain. So if this does not work for you, you work on your hips instead:
2) "SEATED ABDUCTOR PRESS" Part I
a) Sit at the edge of a low step so your thighs are parallel to the ground.
b) Wrap a belt or Yoga strap around your thighs just ABOVE your knees.
c) Press outwards against the strap for 2 seconds. Repeat 20 times.
- Let your abs relax and hips rotate forwards, putting an arch into your lower back.
- Do NOT let your feet roll in. Keep weight on the outer edges of your feet and off the balls of your feet.
-- OR --
Engage your inner thigh muscles with the
3) "SEATED PILLOW SQUEEZE E-CISE" (Do a Google search)
- Like 2) above but squeeze a yoga block between you knees instead of pressing out against the strap.

It may work better doing 2) and 3) lying on your back on the floor. So:
2a) "SUPINE ABDUCTOR PRESS"
- Lie on your back with feet flat on the floor.
- Put the strap just above your knees.
- Put a yoga block or pillow between your feet.
- Press out against the strap as above.
3a) "SUPINE PILLOW SQUEEZE E-CISE"
- Lie on your back with feet flat on the floor.
- Put a yoga block or pillow between your knees.
- Put the strap around your ankles.
- Press into the yoga block as above.

Quote:
the Right one is the one that is out and more to the right and that's the side i had my accident on.

The outward rotation is most likely coming from a tight hip flexor (psoas muscle) in your right leg. This muscle attaches to L1-L5 and then your thigh bone (femur). When tight it:
1) Compresses every bone in your lower back = PAIN!!!
2) Outwardly rotates the entire leg.

Because you only have this rotation in one leg, it is putting a twist into your hips. You may find:
- Your right hip is higher than your left making the right leg appear longer than the left.
- Your spine is also probably shifted to one side because one hip is tighter than the other. You mentioned how your right leg seems to be more away from your body so your torso is shifted to the LEFT?

So you need some type of hip flexor stretch for your right leg:
1) "Supine groin stretch" (Do a Google search)
- If it is too hard to keep the leg on the floor, put a few blocks under your foot to raise the leg to a comfortable level.
2a) "Kneeling lunge stretch" (Do a Google search)
2b) "STANDING LUNGE STRETCH (Do a Google search)
- Front leg up on a step of chair will give a better front-of-hip stretch.

You will probably find one hip is tighter than the other.

Let me know how these go.
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REB626
replied June 17th, 2012
I tried the stretch with the Yoga straps but used a baseball belt instead and got the same effect. Im going to try this one out as well as the "Arthur Fonzereli" For a good week or so to actually say if its helping. Havent tried the Legs stretches or lunges yet i wanted to work on my hip and back before i get there. The Supine groin stretch i am familiar with so ill try at it everyday.Once again i appreciate the advice. It Make so much sense that my Hips and shoulders are rounded and which is why im having so much pain in my back. My Right leg was the side i was hit on which is the side that looks off and is the side that ive been having knee pain in.
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myopracticworks
replied June 18th, 2012
Experienced User
** REB626 Check your e-mail inbox - I sent you a note **


Okay, let me know and I can suggest some other things depending on how these work for you.
Quote:
It Make so much sense that my Hips and shoulders are rounded and which is why im having so much pain in my back.

I was at a "stuck point" with my back and was getting a lot of shoulder pain. Once I did shoulder exercises my back pain got better too. It's all related.

Quote:
My Right leg was the side i was hit on which is the side that looks off and is the side that ive been having knee pain in.

Your kneecap and foot should be pointing in the same direction - both straight ahead - when standing and walking. Also bow-legged and knocked knees are other kinds of misalignment. But I don't think this is the cause of your knee pain. Usually it a difference in rotation between your thigh and shin bones.
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REB626
replied June 23rd, 2012
Got your message and that is one that i will try.Sounds like it will give me some flexibility. I began getting some pain in my upper spine, i belive it could just be my muscles being sore from all the exercise. Im positive my body isnt used to it and im willing to put it through the stress.Ive been doing the supine groin stretch and a 90 90 stretch. Any suggestions for my shoulders?
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myopracticworks
replied June 24th, 2012
Experienced User
Have you tried the Arthur Fonzarelli? You can buy the Yoga blocks and strap in a package at Wal-Mart for $11.00 or so.

You can also do the hip strap press and pillow squeezes in the 90-[90 position.

Okay, here are 6 more shoulder exercises:

While your in 90-90 on your back do:
1) "STATIC BACK PULLOVERS" (Do a Google search)

2) "STANDING SIDE BEND" (Right side stretch)
a) Back up against a wall.
b) Feet are shoulder width apart.
c) Reach your right arm overhead.
d) Side bend to the left.
e) IMPORTANT STEP: Shift hips to the right as you press off the ground with your right leg. This will give a good stretch of your hips and entire side of your body.
f) Repeat a-e) for the left side.

3) STRAIGHT ARM at the WALL. Please bear with me, it's worth the effort!
a) Stand facing the wall.
b) Straighten your left arm horizontally, or slight above horizontal, out to the side.
c) Put the pinkie side of your left hand (edge) against the wall so your thumb is pointing AWAY from the wall or downwards towards the floor. Rotation comes form the shoulder, not through the arm.
- If you can't get this rotation, lift your arm so it is higher than your shoulder.
d) Press the palm of your RIGHT hand against the wall like a pushup position. Use this force to rotate your chest and stretch your left pectoral muscles.
- IMPORTANT: Keep your shoulders and hips pointed in the same direction.
- Don't let your torso twist.
e) Let your left shoulder drop BACK and DOWN.
f) As your shoulder relaxes, rotate your torso further to increase the stretch in your shoulder.
g) Repeat for the other arm.

4) "WALL SHOULDER PRESS" (Do a Google search)
- It's the one where your back is to the wall.
- Arms against the wall like a scarecrow.
- Raise them over head while keeping arms against the wall.
- If this is too difficult, try it in your 90-90 position first.

5) "STRETCH PUSHUPS"
a) Standard pushup but put Yoga blocks under each hand.
- Elbows should be at your sides.
b) Allow the force of your hands to push your shoulders back before lifting your chest off the ground.

6) "SHOULDER DIPS"
a) Sit on the second from bottom steps on a staircase.
b) Lift your hands up behind you and place them on the third step.
c) Lift your body up and down by bend and straight your elbows / arms.
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REB626
replied July 8th, 2012
Sorry for the Absence everyone ive been very busy with work. Ive been doing a few different 90-90 stretches and its helping alot with my hips yet my upper back has been in pain. Ive been doing the wall shoulder press but in the 90-90 position i think that may be why im so sore. Ive been doing the stretch pushups as well.I do these at least everyday. Should i keep this routine going or what would you guys recommend for something daily?
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myopracticworks
replied July 9th, 2012
Experienced User
Glad your hips are feeling better.

You need to graduate to the wall press in a standing position to get to the right muscles. You need to do the "STRAIGHT ARM at the WALL" as described above to prepare you for this. This will stretch out your chest (pectoral) muscles. This will help you get your shoulders back against the wall for the wall press.
So this is what I would recommend to try first. If you cannot do this standing, you can do "FLOOR BLOCK E CISE -MODIFIED" (Do a Google search for the one "Pain Free for the iPhone The Egoscue Method") on the floor but it will not work as well.

Another good exercise for your shoulders and back is:
2) "STANDING WINDMILL" (Do a Google search)
Stand with your back against the wall.
a) First shift your torso to the side, THEN bend to that side.
b) Bend left / right with your feet at 3 different widths: shoulder width -then wider -then wider still.
c) Make sure you bend just as far to the right as to the left.

What makes this a good exercise for the shoulders is to rotate your arms so your thumbs are pointing to the wall. This puts your shoulders into "external rotation".

All these exercises put your shoulders into external rotation. There is one good stretch for internal rotation:
3) "NEGATIVE SCARECROW"
a) Get into the "Static back 90-90 position" (Do a Google search)
b) Hold a 2-5 pound dumbbell in your right hand.
c) Extend you right arm straight out to the side.
d) Bend your right elbow 90 degrees and have your palm facing downwards towards your feet.
e) Keeping your shoulder flat on the floor, let the weight of the dumbbell rotate your right hand down towards the floor. This will be the OPPOSITE of the "scarecrow" or "Stick 'em up hands in the air" pose.
f) Repeat for the left shoulder.

Go easy on this one. It is easy to tear a shoulder muscle!
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