herniated disc L3 recovery

[Womble_of_Wimbledon]

Morning folks,

looking for some inspiration and tips from those that have returned to tennis post disc herniation. I've opted for a new thread due to some of the others on this topic being quite dated. Eight weeks ago I herniated L3 which caused me tremendous pain. It happened whilst playing an ITF seniors semi final although I obviously had the issue for a while before broke down. I was diagnosed through an MRI and had a CT steroid injection which helped but I have pain still at 2/3 out of 10 (previously 10/10). I've started physio and have been doing gentle pilates. I've gone from the kitchen floor, to crutches, to pain when I walk a while or weight bear too much - but I am mobile and have no pain except when I walk too much (usually 10minutes). The consultant has scheduled me for a pulsed radio frequency treatment on Friday with the hope of alleviating all pain so I can focus on recovery and physio. I guess the route back to tennis is in the physios hands. The consultant says if conservative treatment doesn't work he can do a discectomy to I'd prefer not to go under the knife. Would welcome positive stories from those with lived experience and tips for a speedy recovery.

 

[Honza]

I had one too this year and 7 years ago. Luckily no numb extremities or other blockades.
It was always pretty intense pain in the first 1-2 weeks and got better day by day. All I can say is, give it some time. From not being able to stand to be completely pain free half a year can pass easily. Physio, if daily, can help a lot.

 

[Womble_of_Wimbledon]

I had one too this year and 7 years ago. Luckily no numb extremities or other blockades.
It was always pretty intense pain in the first 1-2 weeks and got better day by day. All I can say is, give it some time. From not being able to stand to be completely pain free half a year can pass easily. Physio, if daily, can help a lot.

That’s great to hear. Are you back to tennis? How did that go? Thanks for responding

 

[Honza]

That’s great to hear. Are you back to tennis? How did that go? Thanks for responding

Sure, i am back. To be honest it happened this year after first league match of the season. I took 3 weeks off and started to play with pain killers and i had still intense pain. That was a mistake.

If possible, take your time off and start very slowly.

 

[BenC]

Injured 2.5 years ago. Right leg would cramp and go numb with extended standing and walking. Got slowly better but seemed to plateau, then in the last month or so the cramping/numbness went away. Still have some tightness in the lower back.

 

[Womble_of_Wimbledon]

Injured 2.5 years ago. Right leg would cramp and go numb with extended standing and walking. Got slowly better but seemed to plateau, then in the last month or so the cramping/numbness went away. Still have some tightness in the lower back.

how long back to tennis and anything specific that helps?

 

[EggSalad]

I herniated my disc at L5/S1 in March 2023. The sciatic pain I had from the nerve being impinged was so awful. I also had a MRI, cortisone injections and PT. I ended up needing a microdiscectomy, which I had in August of 2023. The surgery went really well. I was told I could get back into tennis 3 months after the surgery. I did start playing again 3 months post op, but getting back into my timing, being confident in my movement, and being physically strong took a while. I'm a year out from the surgery and I'm doing really well now. I'm mainly doing a lot of stretching/yoga/core strengthening daily. I play tennis 3 times a week, which is about my norm.

I'm hopeful you can avoid surgery, as many herniations resolve on their own. However, if you need surgery, it's nothing to worry about.

I will say that this injury was every bit as challenging mentally as it was physically. Chronic pain, and pain that isolates you is a bad combo. I'm happy to talk any time, as I found that people that had never had this injury had a hard time relating to what I was going through.

 

[BenC]

how long back to tennis and anything specific that helps?

For me it was just PT and staying active - I have two dogs that demand that I walk them 1-2 miles a day. After a few months I was hitting balls at various levels of intensity but thought the pain was just something I was going to have to live with until recently. Consider myself very fortunate that it has improved this much.

 

[Womble_of_Wimbledon]

I herniated my disc at L5/S1 in March 2023. The sciatic pain I had from the nerve being impinged was so awful. I also had a MRI, cortisone injections and PT. I ended up needing a microdiscectomy, which I had in August of 2023. The surgery went really well. I was told I could get back into tennis 3 months after the surgery. I did start playing again 3 months post op, but getting back into my timing, being confident in my movement, and being physically strong took a while. I'm a year out from the surgery and I'm doing really well now. I'm mainly doing a lot of stretching/yoga/core strengthening daily. I play tennis 3 times a week, which is about my norm.

I'm hopeful you can avoid surgery, as many herniations resolve on their own. However, if you need surgery, it's nothing to worry about.

I will say that this injury was every bit as challenging mentally as it was physically. Chronic pain, and pain that isolates you is a bad combo. I'm happy to talk any time, as I found that people that had never had this injury had a hard time relating to what I was going through.

This is such a helpful response, thanks so much for taking time to share your experience. I particularly relate to the mental challenge as well as physical challenge, the past two months have been incredibly tough.

I discussed microdiscectomy with the surgeon who said it could be an option if the leak doesn't heal with conservative treatment. Whilst I am apprehensive it's good to hear from others that it went well.

I might drop you a DM with a couple more questions if that's ok.

 

[EggSalad]

This is such a helpful response, thanks so much for taking time to share your experience. I particularly relate to the mental challenge as well as physical challenge, the past two months have been incredibly tough.

I discussed microdiscectomy with the surgeon who said it could be an option if the leak doesn't heal with conservative treatment. Whilst I am apprehensive it's good to hear from others that it went well.

I might drop you a DM with a couple more questions if that's ok.

Please do. I could have written a novel with my response but tried to keep it short. Send me any questions you have.

 

[andfor]

I've had low back pain sometime accompanied with mild to severe sciatica on and off over the last 10-12 years. I have a herniated disc on my S1 (I think that's it). Most recently overcame low back pain that came with a piriformis type condition. This time I believe my condition was brought on by my bilateral TKR's from last Aug. 2023 (separate story), and slacking off on my core work during knee rehab. Doc said lowback and hip pain during TKR recovery is common.

For me each time my back/sciatica flared up I had to take a break from activities like tennis. Found that gliding the muscles at first. After a few days then moved into stretching. If the pain flared up again during recovery went back to gliding. The two biggest factors in my recent recovery for me was decompression and strength training.

My two favorite decompression techniques are inversion table (Teeter Hang-Up) and laying on a foam roller or row of tennis balls rolled up in a towel. For the tennis ball towel or foam roller technique place the towel/roller on the ground, lay on it on your non sciatica side hip creating a bow like shape. You're sciatica side will be pointed to the ceiling. Lay on it and let it stretch your side, don't roll. *NOTE* A foam roller may be too large at first, I recommend starting with the tennis balls rolled in a towel for starters or a smaller foam roller.

Check with your doc for the above two techniques.

• Decompression, these are all good! - https://backintelligence.com/spinal-decompression-at-home/
• Towel Sciatica Relief, see #3 -

  View this content on Instagram

  View this content on Instagram

 

[Womble_of_Wimbledon]

I've had low back pain sometime accompanied with mild to severe sciatica on and off over the last 10-12 years. I have a herniated disc on my S1 (I think that's it). Most recently overcame low back pain that came with a piriformis type condition. This time I believe my condition was brought on by my bilateral TKR's from last Aug. 2023 (separate story), and slacking off on my core work during knee rehab. Doc said lowback and hip pain during TKR recovery is common.

For me each time my back/sciatica flared up I had to take a break from activities like tennis. Found that gliding the muscles at first. After a few days then moved into stretching. If the pain flared up again during recovery went back to gliding. The two biggest factors in my recent recovery for me was decompression and strength training.

My two favorite decompression techniques are inversion table (Teeter Hang-Up) and laying on a foam roller or row of tennis balls rolled up in a towel. For the tennis ball towel or foam roller technique place the towel/roller on the ground, lay on it on your non sciatica side hip creating a bow like shape. You're sciatica side will be pointed to the ceiling. Lay on it and let it stretch your side, don't roll. *NOTE* A foam roller may be too large at first, I recommend starting with the tennis balls rolled in a towel for starters or a smaller foam roller.

Check with your doc for the above two techniques.

• Decompression, these are all good! - https://backintelligence.com/spinal-decompression-at-home/
• Towel Sciatica Relief, see #3 -

  View this content on Instagram

  View this content on Instagram

thanks for this, have found the link on instagram and will have a look at these exercises. Really appreciate the information, a couple of these exercises are similar to what my physio has me doing which is reassuring...What did you do for strength training?

 

[EggSalad]

I’d be very cautious doing any strength training 8 weeks after a herniation. The chances of you making it worse are high.

I do things like planks that strengthen my core and glute bridges that strengthen the lower back and glutes.

I wouldn’t do any strength work until you talk to a physio that is experienced in back injuries.

 

[andfor]

thanks for this, have found the link on instagram and will have a look at these exercises. Really appreciate the information, a couple of these exercises are similar to what my physio has me doing which is reassuring...What did you do for strength training?

With guidance from my PT my strength training is more of an overall body program. I use the machines, no free weights yet. When I do start to add free weights I'm not putting any bar on my back, just don't think that's necessary to achieve lower body strength gains, nor is it safe for my herniated disc condition anyways. When I go to the gym I hit all the machines, lower body 20 minutes and upper body 20 minutes, 10 minutes core (plank/crunches) 15 minutes stretching. No cell phone in hand, I put it in the locker and get moving, and for me it's more like a circuit training workout! Keep in mind that currently I'm lower back pain free at the moment and your PT may want you to progress through the basics before hitting the weights.

When in pain and before going back to the gym for weights, for my low back maintenance I maintain an ongoing core strength, decompression and stretching regimen. Depending on if I'm experiencing sciatica, I may replace hamstring stretching with gliding. Core includes planks, crunches, glut bridges, light medicine ball, etc, along with total body stretching. This routine takes about 25 to 30 minutes. Try to do it 3 to 4 x's a week min., daily when possible. When I add in the inversion table and the rolled up towel side stretch, I do those 5 minutes each, so 30-35 minutes. This can be done at home.

As @EggSalad said, check with your Doc and physio/PT before doing anything new. Show him the new decompression techniques I showed you, I got mine from from my PT. But I'm not assuming your condition is the same or what your PT say.

Be patient. Getting the pain associated with a herniated disc to subside takes time. Also, once you start your routine and get healthy, make it part of your day going forward. Most times my condition has come back was when I slacked off my stretching, core and decompression regimen.

Good luck let us know how it goes.

 

[Womble_of_Wimbledon]

I’d be very cautious doing any strength training 8 weeks after a herniation. The chances of you making it worse are high.

I do things like planks that strengthen my core and glute bridges that strengthen the lower back and glutes.

I wouldn’t do any strength work until you talk to a physio that is experienced in back injuries.

Thanks for the caution. Completely agree, I was just interested in what this consisted of and assumed no loading. I’m way off going to a gym I’m still doing very gentle physio moves/exercises.

 

[Womble_of_Wimbledon]

With guidance from my PT my strength training is more of an overall body program. I use the machines, no free weights yet. When I do start to add free weights I'm not putting any bar on my back, just don't think that's necessary to achieve lower body strength gains, nor is it safe for my herniated disc condition anyways. When I go to the gym I hit all the machines, lower body 20 minutes and upper body 20 minutes, 10 minutes core (plank/crunches) 15 minutes stretching. No cell phone in hand, I put it in the locker and get moving, and for me it's more like a circuit training workout! Keep in mind that currently I'm lower back pain free at the moment and your PT may want you to progress through the basics before hitting the weights.

When in pain and before going back to the gym for weights, for my low back maintenance I maintain an ongoing core strength, decompression and stretching regimen. Depending on if I'm experiencing sciatica, I may replace hamstring stretching with gliding. Core includes planks, crunches, glut bridges, light medicine ball, etc, along with total body stretching. This routine takes about 25 to 30 minutes. Try to do it 3 to 4 x's a week min., daily when possible. When I add in the inversion table and the rolled up towel side stretch, I do those 5 minutes each, so 30-35 minutes. This can be done at home.

As @EggSalad said, check with your Doc and physio/PT before doing anything new. Show him the new decompression techniques I showed you, I got mine from from my PT. But I'm not assuming your condition is the same or what your PT say.

Be patient. Getting the pain associated with a herniated disc to subside takes time. Also, once you start your routine and get healthy, make it part of your day going forward. Most times my condition has come back was when I slacked off my stretching, core and decompression regimen.

Good luck let us know how it goes.

This is brilliant, so helpful. Thanks for the caution from you and @EggSalad. Just interested and I’m way off the gym still in very simple exercise mode under the direction of the physio. I had a pain relief treatment today (pulsed radio frequency) so will be taking things very easy. Thanks for the support

 

[EggSalad]

Walking is also very good to do. That was the only thing that kept me sane at times during my injury. A good podcast and a long walk.

 

[nyta2]

does it hurt more when you serve?
i had lower back issues at some point, modified my serve so i'm not bending back as much, made a big diff...

 

[andfor]

Walking is also very good to do. That was the only thing that kept me sane at times during my injury. A good podcast and a long walk.

Walking is great, it helps balance out a lot of strength imbalances that can be created from sport specific highly repetitive activities. Also, biking, elliptical and swimming or pool exercising can be highly beneficial too. For me when my back is flared, the recumbent stationary bike worked best.

does it hurt more when you serve?
i had lower back issues at some point, modified my serve so i'm not bending back as much, made a big diff...

Good question. Mine used too. When my back issues started I looked for ways to serve without arching my back. Take a look at Stan Wawrinka serve videos, he uses his core to keep his back straight and still maintains a highly efficient serve. It's also not complicated and somewhat easy to replicate.

 

[lemilyb1]

Thank you for starting this thread! I'm a 4.5 level player and have been struggling with my low back for almost 2 years - before this I had zero history of back pain or problems. It started when I bent down to pick up a ball on court, but that must have been the straw that broke the camel's back. I don't think I fully herniated it at first (maybe an annular tear) as it took about 2 months to feel normal, at which point I went out on court and promptly reinjured myself hitting a low forehand. Another 3 months later I felt normal and was playing tennis and pickleball multiple times a week pain-free. I lasted about 5 months before I reinjured myself bending over cleaning the bath tub. Again recovered but after moving some heavy boxes of flooring, I again felt a pang in my low back and haven't been the same since. I played through occasional jolts of pain for a few months before it became clear that I couldn't go on. I was diagnosed by multiple doctors and PTs as having muscle issues, but now the pain and has gone down into my legs so it is obviously disc-related. I am waiting for an MRI at the end of this month.

Now that it's clear I'm dealing with a bulging or herniated disc(s), I have been doing tons of research. I wish I had waited much longer to return to court. Twisting while bending is apparently some of the most stress you can put on a disc, which is inevitable if you're playing at a competitive level. I have read that this is an injury that can take 18 months to heal as much as it's going to. Now that I'm dealing with sciatic symptoms for the first time, I'm worried my recovery is potentially going to be much slower. Someone posted this website on the TT forum years ago, but it is very current and I found it super helpful: https://www.chirogeek.com/ - I may even pay for a consultation once I get my MRI report. Good luck to you! I was playing 4-5 times per week prior to my injury and it has been a huge loss for me emotionally - many of my social connections were through tennis and pickleball as well. It sucks and is so isolating but honestly the fact that you don't have sciatica is a great sign for your recovery in my opinion!

 

[BlueB]

I've hurt mine when I was about 12. I still struggle with it... I'm 55. There's just better and worse periods/days. Never had any treatment for it, appart from massage and acupuncture, at post 50 age. Playing lots of sports helped a lot, as the muscles around the spine strengthened. Sitting in the office didn't help at all.

 

[Mongolmike]

Add me to the group, smh...

Had a physical factory job lifting tires in and out of a test machine, was not using ideal technique until lower back pain flareups around 2018. Went to PT and readjusted my lifting technique, did home PT off and on.
Covid buyout retired in 2020, but back flareups happening more frequently, and from simple bending...putting on socks, petting dog, getting out of bed etc.
Surprisingly, tennis, and serves has not caused any discomfort.
Went to PT again, now do home PT daily, and 2x day if playing tennis that day.
Still having back "go out", even being cautious.

Went to back specialist, he ordered 2nd xray with different poses. He is concerned about areas S1/L5, L4/L3, and arthritis on my spine. Have MRI scheduled for 19th.

I don't think I am a surgery candidate, but from TKR experience, not sure cortisone shots are the right bandaid. I would be open to the nerve radio frequency ablation if he thinks that is an option. For an old fart, I'm active daily...tennis, biking, walking, inline skating occasionally, weight is 20+, but you couldn't tell from looking (no beer gut). But putting on shoes and socks, having to get something off the floor, getting in/out of chairs etc., all high anxiety events. Sounds silly, but I sure many can relate.

It would be nice to be able to move freely w/o pain...having a successful knee replacement was incredible, hope I can have some back success with something!

 

[Womble_of_Wimbledon]

Thank you for starting this thread! I'm a 4.5 level player and have been struggling with my low back for almost 2 years - before this I had zero history of back pain or problems. It started when I bent down to pick up a ball on court, but that must have been the straw that broke the camel's back. I don't think I fully herniated it at first (maybe an annular tear) as it took about 2 months to feel normal, at which point I went out on court and promptly reinjured myself hitting a low forehand. Another 3 months later I felt normal and was playing tennis and pickleball multiple times a week pain-free. I lasted about 5 months before I reinjured myself bending over cleaning the bath tub. Again recovered but after moving some heavy boxes of flooring, I again felt a pang in my low back and haven't been the same since. I played through occasional jolts of pain for a few months before it became clear that I couldn't go on. I was diagnosed by multiple doctors and PTs as having muscle issues, but now the pain and has gone down into my legs so it is obviously disc-related. I am waiting for an MRI at the end of this month.

Now that it's clear I'm dealing with a bulging or herniated disc(s), I have been doing tons of research. I wish I had waited much longer to return to court. Twisting while bending is apparently some of the most stress you can put on a disc, which is inevitable if you're playing at a competitive level. I have read that this is an injury that can take 18 months to heal as much as it's going to. Now that I'm dealing with sciatic symptoms for the first time, I'm worried my recovery is potentially going to be much slower. Someone posted this website on the TT forum years ago, but it is very current and I found it super helpful: https://www.chirogeek.com/ - I may even pay for a consultation once I get my MRI report. Good luck to you! I was playing 4-5 times per week prior to my injury and it has been a huge loss for me emotionally - many of my social connections were through tennis and pickleball as well. It sucks and is so isolating but honestly the fact that you don't have sciatica is a great sign for your recovery in my opinion!

thanks for sharing your experience. It's been 13 weeks since I injured myself. I became pain free over the last two weeks and have been doing reformer pilates twice weekly and physio. The physio has started pushing me more and getting me using small kettlebells. most of my physio work is building core strength, legs/glutes, hips etc. I've had a couple of injections which helped although they didn't take all my pain. I'm not sure what back to tennis looks like. I was playing at a good standard 4/5 times a week and am very keen to return, but I'm not going to rush it. The physio suggested I might be hitting balls before Christmas but I'm really not sure. I'm willing to taker my time to give myself the best chance. I also think I'll need to be disciplined and potentially build slowly with mainly doubles matches in the early days of competition. I am worried about future injury but the physio and doctor think returning to tennis is realistic. They say I'll need to do the maintenance work and commit to a life time of core exercise and strengthening to protect my body. The mental side has been very tough but that's getting easier now the pain has withdrawn and mobility is back. My injury was extrusion at L3 with the fluid sitting on the nerve in the canal. worst pain I've ever experienced when it blew.

 

[StefanosWillSaveTheWorld]

My two cents would be to find a pool and make swimming part of your routine.

injured myself in the gym. had to limp out to to the car. followed by months of sciatic pain. couldnt work, could barely sleep. hell on earth. Had the L4-L5 micodiscectomy in 2017. i was back fine in 2018. I had a good gym routine with core exercises, stretching after playing, etc etc. I injured the same disc in 2023 and it was pretty much the same symptoms. Waking up in 10/10 pain at 2 am. Could barely work. doctor said i could do the surgery a second time but didnt seem too enthusiastic about the approach. I was 2-3 weeks out from a surgery and started swimming on suggestion from a reddit board. Slowly got better and ive never felt stronger than i do now. I do 30 min of freestyle 2-3 times a week. It took a while to work up to that but its so worth it.

I know different things work for different people but definitely worth trying it at some point. I was all over town (chiropractor, acupuncture, etc etc). Getting in that pool and just putting in the work saved me. low impact and your strengthening your whole body without really having to risk anything if that makes sense.

Good Luck, back issues have given me so much perspective. The body wants to move and the body wants to heal

 

[Womble_of_Wimbledon]

small update from my side. Back on court today for a light 15 minute hit encouraged by physio and doctor. Hardest part was holding back but I know I've got to be disciplined and take small steps. Was great getting back on there after 4.5 months. I'm still on a very focused physio routine and have been doing pilates twice a week and having a swim. No pain reaction so will try again in a few days

 

[Fintft]

I’d be very cautious doing any strength training 8 weeks after a herniation. The chances of you making it worse are high.

I do things like planks that strengthen my core and glute bridges that strengthen the lower back and glutes.

I wouldn’t do any strength work until you talk to a physio that is experienced in back injuries.

Pushups, planks, crunches and chest expander is also what I use for my displaced disk (old basketball injury).
Tennis alone is not enough.