L4/L5 herniated discs

Belt squats and glute ham raises would be my first thoughts. When the back is ok, hip thrusts for glutes.

Weighted lunges
Weighted step ups
Sandbag squats
Kettle bell squats
Hex bar deads

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L4/L5 herniated discs
Anyone have to quit lifting heavy bc of this same herniation? Doc said no more barbell squats and deadlifts, so I guess my powerlifting “career” is over. Getting an injection Monday to help ease the pain. I guess my question is, what can I do leg-wise that won’t destroy my lower back? I’m 38, 200 lbs, 5’10 if that helps.

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First of all, that sucks man, here's wishing you a speedy recovery.

Having said that...don't expect it to be speedy and don't rush it. I had same thing a bit lower down in 2017.

I hope the shots put the pain at bay long enough for your body to hopefully take care of the herniation itself. But you need to know that they might not. There's a chance you'll have to have a surgery (microdiscectomy) to ameliorate the damage.

However it goes, you need to give it time to actually heal. Having the strongest quads, hams and glutes you can (along with proper form for all motions, not just lifting) will be your best defense going forward. Good luck!

Dude, I lifted my entire life and loved it. Got in a wreck and got an MRI and it showed herniations. So for the next year “went light”, got another MRI and it was WAYYYY WORSE! I don’t lift anymore, do triathlons now, am still almost as big as I was (I can’t get rid of all this muscle as much as I try!lol), and all the blood flow from swimming, biking, and even running has my back feeling the best it ever has.
Im not trying to push triathlons on you, but if you keep lifting you’ll destroy your body to where you’ll really regret it before you’re 45. Find a sport or physical activity without the pounding that creates consistent blood flow to the lower back.

I guess I’m just at a point to where I’m not squatting at least 385, deadlifting 465, and benching 315 (and I’m talking about sets of 10 or more reps) then I’m just wasting my time. No way you can convince me that putting 385 lbs on L4/5 with perfect form and squatting it repetitively isn’t bad or te herniation.

I may be wrong but if you’re squatting correctly you won’t put any strain on your back.

Also, pistol squats, shrimp squats, dragon squats, sissy squats, step up reverse lunges, lunges, seated leg lifts, bodyweight hamstring curls

LINK


89 years old and pulling 405# for 2 successive reps

The damage is there already. The discs are herniated and there is already pressure on them. Loading the spine with a lot of weight on your shoulders, regardless of whether you actually squat or not- is a terrible idea.

Whatever, I’m not going to look up links. I agree squats with good form won’t hurt you. Yes people can continue to squat as they get older without problem. But, once a person has a herniated disc it is compromised and will only worsen. It doesn’t matter how old you are at that point, you don’t want to do anything involving weight compressing your spine, even without squatting involved. Squatting with body weight is fine even with herniated disc, but it is not recommended to continue to squat heavy weight with a herniated disc.

Buy a GHD.

Consider switching to RDL's

Squats are fine, maybe only go just below parallel.

Deadbug and deadbug variations for stability