#SUCCESS-STORIES: IMPROVING DISC HERNIATION THROUGH EXERCISE
Hung Nguyen
August 24, 2024
Personalization in training is not a new story but has not been truly appreciated in the fitness industry in Vietnam. #Success-Stories is a series of articles by STEEL, built on real-life stories, aiming to provide a closer look at the collaborative process of personal trainers and clients with different physical conditions, personalities, and lifestyles. Above all, it is a story of the effort to deliver tailored experiences, an ideal training environment, and optimal results for each individual. Because every person is a unique individual, and there is never a one-size-fits-all formula.
Herniated disc is a prevalent medical condition affecting many individuals in today's modern society. It often arises from improper posture during daily activities, work, or exercise, leading to damage to the spinal discs and vertebrae. While treatment options include therapy and surgery, proper exercise plays a crucial role in recovery and improvement.
Vanny, a valued client at STEEL, had been grappling with the challenges of a herniated disc for several months. In episode 10 of our SUCCESS-STORIES series, we delve into her inspiring journey of overcoming her condition, enhancing her overall health, and transforming her physique over three months of dedicated training. Her story unfolds through an insightful interview with Coach The Hung, the dedicated individual who guided Vanny towards remarkable progress.
Customer Profile:
- Age: 26
- Training Goal: Health, enjoyment, improvement of medical condition (disc herniation)
- Training Duration: 3.5 months
- Initial Physical Condition: Disc herniation
When Ms. Vanny came to STEEL, she had been suffering from disc herniation for a few months. Although her condition was not severe, she still had to cope with various inconveniences in daily life, especially the episodes of back pain and fatigue. Prior to this, she had undergone a workout regimen with the aim of improving this issue but did not achieve the expected results.
As a busy young entrepreneur, similar to many other clients at STEEL, Ms. Vanny often doesn't have much time to focus extensively on eating and nutrition. She eats based on preferences and habits rather than following a specific diet plan.
Ms. Vanny comes to the gym with the aim of enhancing her health, improving her disc herniation condition, and finding an environment to relieve stress after long, exhausting working hours. Due to her busy schedule, knowing that she doesn't have much time to closely follow a training or nutrition regimen, she doesn't place a strong emphasis on transforming her physical appearance.
I, too, have recently experienced a period of disc herniation, with a condition quite similar to Ms. Vanny, so I can understand the feelings, inconveniences, and methods to improve it.
To alleviate the pain symptoms from herniation, I focus on core-centric exercises and rehab for the back. Additionally, for individuals with injuries or specific medical conditions, exercising with proper technique is crucial to avoid exacerbating the condition. Therefore, I pay special attention to adjusting the basic movements for Ms. Vanny to be precise, ensuring that the training process is safe and maximally effective.
Regarding nutrition, instead of adopting a mandatory specific meal plan, I closely monitor each of Ms. Vanny's meals. Every day, for each meal, she captures images, and I provide suggestions on what to eat, drink, and in what quantities. This approach is much more fitting and feasible for Ms. Vanny's case, as busy individuals like her may find it challenging to adhere to a predetermined diet plan created by someone else.
Designing a workout plan for Ms. Vanny requires much more consideration and caution than typical cases due to the medical issue. I must spend a considerable amount of time discussing, observing, and evaluating to determine the most suitable weight, not too heavy to impact the injured area but sufficient to have a positive impact on the body. Additionally, I encourage Ms. Vanny to get a massage after each session to reduce muscle tension, prevent injuries, and promote relaxation.
After a period of training and seeing noticeable results, reflected in the visible changes in her body and a significant reduction in herniation symptoms, Ms. Vanny requested to increase the training frequency from 1-2 sessions per week to 4 sessions per week. At that point, I needed to calculate, adjust, and rearrange the exercises to fit the new schedule.
Ms. Vanny shared with me that she wanted to distribute the number of exercises evenly throughout the week. Training too intensely in 1-2 sessions made her feel tired and stressed. Based on that, I redistributed the training volume, reducing it from 6-7 exercises per session to 3-4 exercises per session, combined with cardio. This way, each workout becomes lighter, lasting only about an hour, allowing her to maintain energy for other activities and subsequent training sessions throughout the week.
After about 3 months of consistent training, there has been a noticeable transformation in Ms. Vanny's physique: a smaller waist, developed glutes and back muscles, accentuating clear body curves.
Particularly noteworthy is the nearly complete absence of back fatigue symptoms. Previously, when she first discovered the herniation condition, Ms. Vanny's muscles and bones were very sensitive. Her job required a lot of movement and standing, which frequently affected her injured back. However, after focusing on core development and back rehabilitation exercises, the core part of her body gradually strengthened. She adapted, and the discomfort and pain sensations vanished.
When facing body injuries, many people are reluctant to engage in exercise, fearing it might worsen the situation. Ms. Vanny's case is a clear testament that movement can unexpectedly have a positive impact, becoming an effective supportive tool in treatment, as long as the condition is carefully assessed and approached with a proper, suitable method.
Thanks for sharing, Coach The Hung.
