Coming back after herniated/bulged disk/lower back issues

[Spin_Fanatic]

Hi Fellas,

I have question to folks who came back to playing after severe lower back issues especialky herniated/bulged disk. Did you made any changes to equippment or playing technique on top of physio and working out on the core?

I am 35 yo two wing looper and I've been playing for few years and switchied two months ago to FH H3 Neo 39 orange + Nuzn 45 BH on Sanwei Surge Prism (inner carbon) which I really enjoyed. In addition, since last half year after more intense sessions I've been experiencing a lower back pain which most recently culminated in acute lumbago.

While I am recovering I am thinking what changes should I made to go back smoothly to TT on top of proper physio and core workouts. After I reached out more in the H3Neo context, I am considering two racket/rubber approaches which can be a natural progression or stay with option 1/2.

1. Switch FH for early recovery to controlled tensor like Vega X

2. Move to ESN hybrids (been playing with Rakza Z before, which felt OK but a bit soft).

3. Go for outer carbon blade and keep H3 Neo

Best regards

 

[NDH]

I had a spine surgery on a herniated disc in July 2021.

I started playing again in December 2021 and pretty much picked up where I left off.

I didn't change anything or worry about my equipment, so I would just use what you want

 

[NextLevel]

Hi Fellas,

I have question to folks who came back to playing after severe lower back issues especialky herniated/bulged disk. Did you made any changes to equippment or playing technique on top of physio and working out on the core?

I am 35 yo two wing looper and I've been playing for few years and switchied two months ago to FH H3 Neo 39 orange + Nuzn 45 BH on Sanwei Surge Prism (inner carbon) which I really enjoyed. In addition, since last half year after more intense sessions I've been experiencing a lower back pain which most recently culminated in acute lumbago.

While I am recovering I am thinking what changes should I made to go back smoothly to TT on top of proper physio and core workouts. After I reached out more in the H3Neo context, I am considering two racket/rubber approaches which can be a natural progression or stay with option 1/2.

1. Switch FH for early recovery to controlled tensor like Vega X

2. Move to ESN hybrids (been playing with Rakza Z before, which felt OK but a bit soft).

3. Go for outer carbon blade and keep H3 Neo

Best regards

Just play with something faster across the board and give yourself time to get used to it. Work with a coach to also make sure you aren't doing something that bends the spine and try to get in core exercises that protect you from motions that bend the spine left and right (they are inevitable but they should be resisted by the core muscles).
I
presume you think that the herniation was partly tied to your trying to get more power from suboptimal technique. Faster equipment helps, developing the touch to control it is always a challenge, but at least your block and shorter strokes become more of a weapon. Would also recommend you spend some time working with a coach to see if something is really off. It is also quite possible you were just unlucky. I think i have had quite a few herniations but none have required surgery though one made it really hard to get out of bed for a while and put me off playing for a long time. Of course people will tell you to lose weight etc. But for me, reducing the carb content of my diet (not alwaus to zero, just reducing it) and getting more butter to replace it always helped. Isometric exercises to help with tendon and muscle strength without really building size. But just speaking for myself. Everyone is different.

 

[NDH]

more butter

This is the answer to a surprising number of questions, and my lifes motto! 😅

 

[Spin_Fanatic]

Just play with something faster across the board and give yourself time to get used to it. Work with a coach to also make sure you aren't doing something that bends the spine and try to get in core exercises that protect you from motions that bend the spine left and right (they are inevitable but they should be resisted by the core muscles).
I
presume you think that the herniation was partly tied to your trying to get more power from suboptimal technique. Faster equipment helps, developing the touch to control it is always a challenge, but at least your block and shorter strokes become more of a weapon. Would also recommend you spend some time working with a coach to see if something is really off. It is also quite possible you were just unlucky. I think i have had quite a few herniations but none have required surgery though one made it really hard to get out of bed for a while and put me off playing for a long time. Of course people will tell you to lose weight etc. But for me, reducing the carb content of my diet (not alwaus to zero, just reducing it) and getting more butter to replace it always helped. Isometric exercises to help with tendon and muscle strength without really building size. But just speaking for myself. Everyone is different.

Thanks. I had first diagnosis on herniated disk back in 2007 and it was managed pretty well without surgery with core excercises. Some minor back pain now and then, but no acute lumbago. On top of moving to H3 recently I have also moved to TT shoes from Asics Challenger (Tennis shoes) which had more support. Definitely need to double check the technique and keep working on keeping the ABS and torso muscles tight during the FH strokes.

I will probably try to get some Pro 01 or Pro 01G and see how ot feels with H3.

I have been always very lean and athletic (185 cm with 75kg) and love eating butter

 

[Lula]

Im a physio but do not really work with these kind of issues but can try to advice.
I thought herniated disc can recover somewhat so good to be hopeful.
Probably smart with faster equipment which make it easier for the body.
Keep doing rehab and contact your physio.
Also good with strong legs, light footwork and good shoes that take up some of the shocks from the floor(how do i translate "stötar"?).
I think tabletennis with the turning motions are in general pretty hard for the lower back. Smart to try to train different types of training and not only tabletennis. Try to have some rest days from the tabletennis. Maybe also think like strenght training, train different tabletennis aspects each training. So not only just play forehand each training. Could do one training with more short short, serve return that is easier on the body.
Do not think warm up have so much evidence to prevent injuries but can probably make it feel better when playing.

Keep up the good work

 

[Dr Evil]

Recently started playing again after several months out with lower back issues. Stopped using H3 a few years ago to go easy on my back and shoulder, so no further equipment changes. Working on bringing my contact point closer to my body (less extension, later timing) to reduce torque. This sacrifices some power but reduces the braking force needed after contact which is where a lot of the stress on core/back (and shoulder) comes from. More compact, faster recovery as well.

 

[NextLevel]

Thanks. I had first diagnosis on herniated disk back in 2007 and it was managed pretty well without surgery with core excercises. Some minor back pain now and then, but no acute lumbago. On top of moving to H3 recently I have also moved to TT shoes from Asics Challenger (Tennis shoes) which had more support. Definitely need to double check the technique and keep working on keeping the ABS and torso muscles tight during the FH strokes.

I will probably try to get some Pro 01 or Pro 01G and see how ot feels with H3.

I have been always very lean and athletic (185 cm with 75kg) and love eating butter

By the way, when I say butter, I mean with reduced carbs lol. Combining high calories of both carbs and fat is usually inflammatory for various reasons. But again, I speak for my own experience.

 

[NextLevel]

Oh and one last thing that helps with the spine - learning how to brace your core while playing. It requires you to breath into your rib cage which makes the spine less flexible and susceptible to bending. Being able to do it and remain relaxed takes some practice but if you lift weights you will at least know the feeling.

 

[Spin_Fanatic]

Oh and one last thing that helps with the spine - learning how to brace your core while playing. It requires you to breath into your rib cage which makes the spine less flexible and susceptible to bending. Being able to do it and remain relaxed takes some practice but if you lift weights you will at least know the feeling.

Thanks. Definitely need to work on this as core rigidifocation of kinetic chain is important even from non injury related point.

 

[Spin_Fanatic]

Im a physio but do not really work with these kind of issues but can try to advice.
I thought herniated disc can recover somewhat so good to be hopeful.
Probably smart with faster equipment which make it easier for the body.
Keep doing rehab and contact your physio.
Also good with strong legs, light footwork and good shoes that take up some of the shocks from the floor(how do i translate "stötar"?).
I think tabletennis with the turning motions are in general pretty hard for the lower back. Smart to try to train different types of training and not only tabletennis. Try to have some rest days from the tabletennis. Maybe also think like strenght training, train different tabletennis aspects each training. So not only just play forehand each training. Could do one training with more short short, serve return that is easier on the body.
Do not think warm up have so much evidence to prevent injuries but can probably make it feel better when playing.

Keep up the good work

Thanks for your insights. Some good point of having variety in training. Definitely been doing too often with a robot a FH against backspin. Most satisfying shot, but also most body intense. Also, need to work more as well in the gym to offset the TT muscular fatigue assymetry.

 

[Gtsnake]

I blew out L4/L5 30 yrs ago and blew out L5/S1 6 yrs ago, The only thing that prevented surgery and being able to be active was core strengthening. I do hyperextension exercises like they're out of style. My lumbar muscles are so strong they hold everything in tight and support any stresses. I also do ab work too. I will have to keep it up for the rest of my life until they approve that injectable gel therapy. Hopefully soon.

 

[Wrighty67]

I had several herniated disc issues and ultimately a sequestrated disc (disc breaks off and lodges in nerve canal) - ultimately the only thing that kept me healthy was to strengthen the muscles around the back/core to offer better long term support. Work on building up to squats (all varieties) and deadlifts along with any number of core strengthening exercises using resistance - but focus on great form and gradually building strength in that area. It will prove to be a life saver - my issue was 15 years ago and I spent 10 years + prior to taking up TT again, improving my overall strength and it serves me well now.