Surfing Waves

Hey guys,

So yeah I've recently found out I've got a herniated disc... Been out the water 4 months and only now got the right diagnoses. First physio thought it was a piriformis issue, second thought it was tendonitis. After a lot of treatment I found my current physio who said get an MRI as he suspected disc issues. And yeah I've got a herniated disc at L4L5. On the one hand I'm relieved to finally understand what's going on (symptoms have been pain in glute (sciatica) and back pain) - but a little bummed at the diagnosis.

Surfing is my life... although I'm 33 and definitely slowing down a bit.

I'm fortunate in that day to day I'm not in much pain - but I can feel that it's not right. My plan is traction with the physio and spend the next few months staying out the water and building my core and working on hip mobility. But I'm concerned that surfing by nature of the sport is going to constantly flare up this issue.

Anybody have any tips? I was thinking maybe when I get back to surfing I could surf with a weightlifting belt? As this supports the lower back and could offer support to the lower back while surfing... Just wondering if anyone has any advice? And if anybody ever surfed with any kind of lumbar back support?

Any and all advice is welcome as I'm just at the beginning of this journey to get back to surfing thanks

I'm thinking something like this could work? 70% neoprene

https://www.roguefitness.com/gb/rehband-5mm-qd-back-support-black-eu?sku=EU-JG0090-S&gad_source=1&gclid=Cj0KCQjwu8uyBhC6ARIsAKwBGpQVL5TMIxCnVw9Y2HXyaAg0Ke1kt-LyUaryw8Vz5iZj8fJ14JIRSXQaAoB9EALw_wcB

Lazy Joe, I worked as a Chiropractor for over 30 years and dealt with many L4 L5 problems including herniated and prolapsed discs.
I‘m sorry to hear that diagnosis took some time but the correct diagnosis will help design your recovery, and it will take time.
First major point do the full physio program to the end , DO NOT be in a rush to get back in the water, going back half repaired will make the next recurrent injury worse.
Talk to your physio to see if he understands the rotary thoracic and abdominal actions of surfing that load the spine.
Of importance here is your occupation sedentary or active and on weight bearing, ( all effect the lumbar spine)
Where are you based? This is about health insurance support some countries are great!
Consider too a sports based physio, but if you are happy with the full service with your current on it will be most likely the best option
Plan together and rehabilitative fitness program with spinal recovery goals and consider Pilates ( starting as a low beginner) to build the core in a balanced system)
Have a remedial posture check based on your job and you general movement through the day and then train to correct any posture stuff ad build the deep spinal muscles the iliopsoas muscle the piriformus, look for muscle group balance around the hip, knees and ankle joints.
A full program, unbalanced muscle groups can be a downfall in your plans for recovery.
Chiropractic can work but it too is a long term program and like any treatment must first consider the herniation in treatment.
If this prompts questions great!! My most successful patient established good spinal balance and posture then undertook something like Pilates to maintain their bodies. Have a clear discussion. with your physio
My feeling on weight lifting belts is one of caution, they do support, but they can cause dramatic and catastrophic failure involving the lumbar spine when the loading of the spine is done without the belt the oops I forgot syndrome!!
Better by far is to build a strong balanced musculature and maintain it.
Depending on your views but from my point of view having correct spinal alignment and then building the muscle to support that is best.

Thank you so much for the reply! Lots of things to consider in there. Yes I'm doing the physio diligently. It's made me realise that my core is actually very weak in some areas.

I've got about 4 months until the surf reason hits so a lot of time to rest and recover. Whats scary is its hard to imagine surfing when even basic movements around the house bring pain. You mentioned rotary thoracic actions in surfing - I've read that a lot of surfers are stiff in the thoracic part of the spine.. Can you suggest any exercises that would improve mobility in this area without putting strain on the lumbar region?

My occupation is sedentary which I think is part of the reason I've got this problem. Although I can take a lot of breaks to get up and move around. I'm now working with a half-inflated pilates ball behind my lower back which feels good and I am less stiff when I get up from this.

The posture check sounds good and makes a lot of sense, I will ask my physio if he can do this. Also I will look into pilates. I'm at the point where getting this sorted is the number 1 priority in my life. I suppose it's the same for most people with this kind of issue.

I appreciate your views on the support belt. What do you think about it as a supplemental support - on top of building a solid core and musculoskeletal integrity? When surfing so as to minimise the effect of any pressure? Or do you think then it would stop the back actually working as it should?

Are there any supplements you are aware of to increase health with herniated discs etc? I eat v healthy and drink a lot of water and (used to) be very active. So in general I'm pretty healthy.

Let’s give you an idea of what has happened , A disc has rubbery elastic rings bit like acut onion but flat. around a jellyish centre .
Herniated means a number of the fibres in the ring have torn, the jelly centre is starting to bulge towards the spinal cord and nerve roots at L4 L5 this can be seen by the MRI there is inflammation and pressure on the sheath around the nerves, so pain and dysfunction :
A couple of things not to do, HEAVY lifting with a bent back another is reaching through from the front seat of your car to the back seat to pick up a briefcase or something can break more fibres and add to the problem.
Lifting should involve the legs and strengthen deep abdominal muscles, Coaching suggested, pelvic floor muscle will need to be strengthened too.
So Pilates is good ideal after an initial assessment about the true state of play of your muscle quality. of fitness.
A long range suggestion and hard truth, get your lumbar spine fit if it breaks down further more damage will occur , prolapse could mean surgery and other levels can begin to break down the same way,

Counteract sedentary with a good progressive rehab with your physio, right now god recovery can be made

I got rear-ended recently and am going through physical therapy on my lower and middle back.

I haven't stopped surfing but I have taken it easier. It's hard to manage since the waves are always in flux, but I do stretch more, take it easier on my duckdives not to over-do it, and when I have to bail out of a closeout I try to do it on my back without trying to twist. It's a lot to consider while surfing, but not surfing was never an option for me.

On my 3rd week of PT and doing WAY better.