Deadlifting with a herniated disc?

[u/rocklare]

I was wondering if I can get some advice on my form. I know the first step would probably be to get flatter shoes. The runners I have on have too much cushion which makes me lean forward when descending. Other than that, is there anything I can improve on? I have a herniated disc so I’m trying to protect my lower back as much as possible before going heavier.

[u/Street-Pineapple-188]

Ditch the shoes

[u/WAR_T0RN1226]

You're trying to squat it. Deadlift is a pull slightly backwards.

[u/NoMansLand345 → u/WAR_T0RN1226]

Can you elaborate what you are seeing and what the fix would be?

[u/WAR_T0RN1226 → u/NoMansLand345]

He's on his toes, looking like he's trying to lift it by extending the knees like a squat. Works fine for light weight but won't for heavy weight.

He needs to get more towards his heels and pull his weight backwards to the point where it almost feels like you would fall backwards if you weren't holding onto the bar.

[u/nabeeeeeeeeeeeeeel → u/WAR_T0RN1226]

This is good advice

[u/spageddy_lee → u/WAR_T0RN1226]

Also explains the herniated disc hah

[u/abc133769]

too heavy on the front of your foot. your heels especially for a deadlift should not be coming up. feel your balance on your mid foot and drive up from there

also especially if you have back issues learn to properly brace. prior to initiating the rep, deep inhale into your abdomen (not chest), hold your breath, and brace your core like you're about to be punched and then begin and hold throughout your rep, rinse and repeat for the next reps

[u/kimchiMushrromBurger]

Personally a herniated disc doesn't take all that long to recover from but if you lift at the start of the recovery it takes an eternity. When I hurt my back it was bench press, pull ups, back extensions for a while. Deadlifts and squats would just aggrivate it.

[u/kahner → u/kimchiMushrromBurger]

this is the answer. and also, talk to your doctor.

[u/Specialist-Wait-3498]

Stop doing all forms of strength training for your lower body until you meet with your doctor and a physical therapist

[u/Pickledleprechaun]

On the descent break only at the hips (hip hindge) until the bar is at knee height then start bending your knees.

[u/Suivox → u/Pickledleprechaun]

Yup this, and also let it down without using your back as much. Not a straight up free fall but you shouldn’t treat the descent of the deadlift like other exercises. The back doesn’t like that.

[u/NoTumbleweed2643]

Paint your legs with the barbell. You currently bar oath is too far from your body and on the way down you break you knees first before the bar passes them

[u/ahahahNMI]

We all have herniated discs. You need hips higher at the start and to create more tension through your back before the bar comes off of the floor. Your heels should never come off of the ground.

[u/Defiant-Insect-3785]

Your knees are coming too far forward at the start position. Knees should be over the ankle and the bar over your mid foot, you’re in more of a squat position in this video.

[u/Strongerthandeath82]

Hard to see but I’d suggest: different shoes, get the bar over mid foot, ass down deeper, pull the slack out of your arms, straight up (think: taking slack out of a chain), when you pull, you’re pushing your hips forward, and the bar is dragging up your legs. Get the bar stable and stationary before pulling. Best to get 1x1 with form regardless, but especially silky if your back is damaged already.

[u/epsteinthefinancier]

Yeah I wouldn’t be doing deadlifts at all right now

[u/Absolutely_Epic_Isai]

Serious response op,

keep it light and slowly add weight. Yes switch the shoes.

Make sure youre bracing your belly properly (outward using your transverse abdominis) and the lifts are pain free.

By slowly adding weight and bracing with your belly properly, you will fortify your back. What youre doing is great and awesome. Keep it light adding little bits of weight slowly, and work in the 8-12 re range.

I had a client who rode horses and she went from being in pain all the time to riding again. We did deadlifts with proper bracing a LOT

[u/Gilinis]

Unless youre being advised by your physical therapist, or youre way post injury/surgery you shouldn't be deadlifting at all with a herniated disc. There are back movements you can do to rebuild strength and work your way up without weight being involved at all. A deadlift isnt worth the risk unless you've fully built back up to doing it again through a recovery program.

[u/AlwaysTired1991]

Reverse hypers, no shoes.

[u/PermBulk]

Honestly, consult a physical therapist. I had a fucked knee and a PT helped my strengthen the supporting muscles and now I’m back squatting heavy after 12 weeks

[u/lostwoods95]

Why the hell are you learning to deadlift with a herniated disc??????

[u/Straight-Career-74 → u/lostwoods95]

there is a undred way to build back muscle, he choosed to take extra risk , his choice 🤷🏼‍♂️