• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Myths About Disc Bulges: They Are Not Forever – But Training Is

Let me shine a light for you in the darkness of the back pain night. Disc bulges and injuries are not forever, but there are some important things to know about treatment.

Andrew Lock

Written by Andrew Lock Last updated on Nov 22, 2021

<strong”>Everyone has his or her own expertise in life. For some people they are experts in sitting on the couch with a TV remote and the pizza restaurant on speed dial, others win Olympic Gold. Whatever it is that you do a lot of, you should become good at.

I have studied and treated human beings for a couple of decades. I’ve spent long days and nights in university libraries, late nights in the dissection rooms with cadavers for company, and have amassed a professional career of treating people in pain. I’m good at this and now I’m trying to educate a whole new breed of fitness professionals to become good at fitness rehabilitation. So, let me shine a light for you in the darkness of the back pain night.

Disc “Bulges” Are Not Forever

Disc bulges and injuries can go away without surgery. Even really big disc injuries like the one pictured. Below is a before and after MRI of a patient of mine, who had a huge injury. Look at the after photo and you can see what the spinal canal should look like, then the before and you can see this is a big one. It looks like someone sneezed on his MRI, there is that much junk in the spinal canal. Three months from that MRI to total freedom from disc injury is what he achieved.

After an Injury Training Should Be Expected to Return to Normal

I’ve had quite a few patients with disc injuries this big and thousands with lesser size injuries, and I’m close to a 100% success rate in getting them back to whatever they wanted to do. In the case of the guy in the before and after scans, he was back into the gym doing calf raises with 1,000lbs within six months. This was after he got back the control of his calf muscle due to the nerve injury concurrent to the disc injury.

No, I did not tell him to do those calf raises. It is just what he wanted to do, and I had no problem with his personal choice. I just showed him the tools to achieve his goals as the disc resolved. This is the greatest skill in low back injury treatment – getting the patient back to 100% of pre-injury function. It takes specific exercise application, including strength exercise both for hypertrophy and skill.

Once the Injury Is Healed, You Do Not Need Ongoing Treatment

Don’t let anyone tell you a disc injury is for life. I’ve got files full of MRI evidence of disc injuries being healed, and they don’t need monthly “adjustments” to keep them “in line” either. These people may naturally incur other injuries in the course of their pursuits, but once I solve a disc injury I expect it to stay that way, as long as the patient keeps doing the work I prescribe (forever), then they can go ahead and pursue the dreams and goals they had interrupted.

The specific exercises I prescribe will vary with each patient and are related to each personal history, presentation, lifestyle, and occupation. So I can’t give you a cookie-cutter treatment protocol for everyone today, but I just wish to show you that even big problems can be solved. It’s just a matter of finding the right answer and not giving up.

Here below is an example of the disc in the healing process. The balloon-like bulge is being healed and will return to normal. The process is a bit too complex to describe fully in this brief article, but when I teach courses on low back rehabilitation, I go through this process in detail.

herniated disc, slipped disc, bulging disc, heal bulging disc, healing backherniated disc, slipped disc, bulging disc, heal bulging disc, healing back

Left: before; Right: after.

Pain Can Come From an Uninjured, Normal Scanned Disc

You do not need to have a disc bulge, rupture, or herniation to have pain from your disc. Sure, the injuries you see on an MRI like above, can be correlated to the symptoms, but experiencing pain that is from a disc and yet having the disc appear perfect on an MRI is certainly a more common clinical picture.1

You Can Have Pain Without Injury

Not as strange as it first sounds. Most often these pains relate to stretch receptors in the ligamentous tissues being stimulated. I have found these problems the easiest to solve, as it usually involves an examination of the person’s lifestyle and daily postures to provide a solution. Funny enough, these are often the people who come to me after seeing everyone else. The ones that doctors put up their x-rays and scans and can’t find the problem, yet all the while the patient is sitting there slumped on a stool.

You will find this in many areas of health and fitness, where a client bounces from trainer to trainer or doctor to doctor in despair of finding a solution. There are some classic questions and tests you can learn that will help you sort these people out swiftly, and the solution is usually a significant alteration in the patient’s ergonomic comfort zone, or stopping them from doing an exercise that someone else gave them that is perpetuating the problem, not solving it.

Healing a Person Can Be as Simple as Stopping the Wrong Exercise

An example of what I just mentioned is pulling your knees to your chest, in the case of posterior disc injury. This classic exercise prescribed in low back pain is from the famous Williams flexion exercises for back pain, these exercises are still prescribed today and are almost as universally wrongly applied as the day they were first published in 1965.2 The concept that spinal flexion exercise is a universal cure for low back pain even flies in the face of 2,400 years of evidence to the contrary that can be traced back to Hippocrates in 400 BC who recommended pressing sharply on the lumbar kyphosis of a patient with low back pain.3

Pain Is Not Expected to Be Proportional to the Injury

herniated disc, slipped disc, bulging disc, heal bulging disc, healing backKnowing low back pain can be present without tissue injury, then it can obviously exist when there is actual damage. But there is no rule that says the pain is proportional to the injury size. Pain is a construct of your mind; biological injury is damage to living tissue. (This is another article in itself.) Simply remember the pain is rarely proportional to the injury. Some of the people I have met in the greatest amount of pain, often in the hospital unable to move from the bed, had little if any demonstrable injury on their scans. And all the biggest disc injuries I have treated were in people who were able to walk through my front door (even if they were dragging their leg).

Biological Healing Time Is Universal

The biology of healing an injury is universal to human tissue. (A good summary is Evans P. “The Healing Process at Cellular Level: A Review” Physiotherapy, August 1960 vol 66, no. 8.) In back pain, the statistics of injury resolution are approximately 86% of people are feeling better at four weeks post injury and 92% are better at eight weeks, regardless of the treatment.5 This is a good ballpark figure to go by, as I’ve read a heap of studies on back pain resolution and those numbers correlate to clinical practice observations.

The word better I think is worthy of discussion, because better does not necessarily mean resolved, does it? I aim for back pain resolution, not just better. Remember there is no such thing as a fast healer. There are normal healers or slow healers only (drug assistance not considered). So, you can be out of pain quickly, but remember pain is not injury. Pain is your conscious construction of various inputs, it does not directly relate to healing. It relates to removing the painful inputs to the brain, which may involve healing, but also may not.

I usually have people out of pain fast, but temper their enthusiasm by teaching them to respect the biological healing parameters. Once you remove or reduce the pain, then your client is going to be able to pursue the active components of the rehabilitation exercise to the optimum prescription.

Treat Each Personal as an Individual – They Are Not Recipes!

The key to full success in treating low back injury, once you have a handle on the cause of the problem, is to understand that each person is different, not different in basic biology, but psychology. This is why in the health and fitness profession, the successful trainers are those who understand each client’s different needs. In the treatment of injury, it’s the same. We have the universal principles of biology, biomechanics, and physics to apply, but we also need an element of understanding human behavior, because this influences the patient’s successful transition for injury to sporting return.

Injuries Can Be Totally Healed and Not Require Ongoing Treatment

Okay, so you now know even big disc injuries are not to be feared. They can be healed totally without lasting deficit. It then requires the perfect combination of passive, active, and neural rehabilitation strengthening exercises and progressions to take the patient back to optimum recovery and return to excellence of performance. (None of which, by the way, requires you to pull your damn belly button in!)

References:

1. Bogduk N. 1989, “Pathology of Lumbar Disc Pain” AAMM Vol 5 No.1.

2. Williams P.C. The Lumbosacral Spine, Emphasizing Conservative Management. New York, Blakiston Division, McGraw-Hill, 1965

3. Schiotz E, Cyriax J. Manipulation: Past and Present. London Heinemann and Son. 1975

4. Evans P. “The Healing Process at Cellular Level: A Review” Physiotherapy, August 1960 vol 66, no. 8

5. The McKenzie Institute Australia, Part A. The Lumbar Spine. Course notes

Photos 1&2 courtesy of Andrew Lock.

Photo 3 courtesy of Shutterstock.

Andrew Lock

About Andrew Lock

Mr. Andrew D. Lock, (Master of Physiotherapy, and a whole lot more), the self-appraised Genius Physiotherapist and one of the most sought after rehabilitation specialists worldwide, suddenly vanished from sight three years ago. He was as elusive as Col. Kurtz gone upriver, and when approached and asked his opinion of the current state of the health and fitness industry he could only be heard to mutter “The horror, the horror...” before disappearing back into the impenetrable forest.


Mr. Andrew D. Lock, (Master of Physiotherapy, and a whole lot more), the self-appraised Genius Physiotherapist and one of the most sought after rehabilitation specialists worldwide, suddenly vanished from sight three years ago. He was as elusive as Col. Kurtz gone upriver, and when approached and asked his opinion of the current state of the health and fitness industry he could only be heard to mutter “The horror, the horror...” before disappearing back into the impenetrable forest.

Lately, rumors began to circulate as Mr. Lock was sighted in various parts of the globe. Recognizing that with great power comes great responsibility, Mr. Lock suddenly reappeared last week, his mohawked 6 ‘ tall, 275lb presence was unmistakable. Citing the rise of CrossFit, the kettlebell revolution and the Spartan racing mentality leading what he sees as a return to integrity-based training he has returned to join their good fight.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About