R.A.C.E – Reaction Agility Competition Endurance/

What is a herniated disc? aka My injury

Scientific answer:   Herniation of the nucleus pulposus (HNP) occurs when the nucleus pulposus (gel-like substance) breaks through the anulus fibrosus (tire-like structure) of an intervertebral disc (spinal shock absorber).

Answer for Dummies: Basically, if you think about a jelly filled donnut (that you should not be eating!)

anuls= donnut

nucleus pulpos= jelly

Therefore; when you herniate a disc there has been some sort of abrupt action to create the jelly to sqoosh out of the donnut and press on a nerve to create pain.  Depending on how far the jelly has come out and how it hits the nerve depends on how bad the pain is.

Pain usually radiates down one leg, glutes and of course in your lower back.

How to treat it?

Depending on the doctor you talk to and if the pain has you to the point where you can not walk, work or sleep then surgery is recommended.  If you have not reached that point yet usually a more conservative approach is sufficient such as; physical therapy, stretching, core strengthening exercises, icing/heating, massage therapy, acupuncture (which I am too scared to try) and rest.

Every case is different but if you are doing all of the above then it is time to ease your way back into exercise.

DON’T'S until you are having almost no pain: Lumbar load (squats, lunges, power lifting, etc), plyos ( jumps, agility, jump rope, etc) extreme flextion of the spine, (extension is ok but may hurt), impact.

DO’S: Upper body, non impact, body weight exercises, core,swimming,  controlled machines -boring!

My Injry:

Herniation of Lumbar disc 4 & 5 during a 2 rep max out at 235# (pr-which I got booya!-hey if you are going to go down at least it is with a personal record!)  My doctors have told me anywhere from 6 weeks to a year before I can start getting back into crossfit.  Honestly, I don’t think they know so I am going to listen to my body and hope for the prior!  It has already been over 4 months and I have not lifted anything above 35# (which was after 12 weeks of rest).  I am concentrating on the things I mentioned earlier and am seeing improvements.  It is a slow process but I am optimistic and hope to be competing again next year!

If you have any questions about this injury or any advice to help Personal Trainer Lindsey Love Gallucci please send them my way!  Thanks to everyone thus far for their support I have had a lot of success stories sent my way and hope they keep coming because it is what helps me get through this “down time”