The Pains of Exercising with a Herniated Disk

Nearly 6 months ago I began to feel a pain in my lower back, just above my left buttock that was nearly unbearable when doing certain movements or exercises. I recalled having a similar pain just over a year ago on the opposite side of my back that was due to an inflammation of the muscles and nerves around my sacrum (the fused joint where you spine connects to your pelvis). Like a good patient, I de-loaded my weights in the gym and took ample amounts of ibuprofen, iced the area and was fairly liberal in the length of my hot showers. I expected the pain to go away like it had before, but if anything it got worse.

Several visits later I convinced my family doctor to schedule me for an MRI when all other consumable treatments had failed to relieve my symptoms. After the technician handed me a CD of all the images I quickly raced home and loaded them up, comparing them to the images of typical lower-back related injuries. While I am by no means a doctor, I came across an image that was nearly identical to one on my MRI CD — that of a herniated disk. The following Monday my doctor’s appointment confirmed this was the issue and I was scheduled to see a neurosurgeon to talk about treatment options.

Despite being in what I consider very good shape, I was pointed to a reputable physical therapist for 3 weeks of treatment before discussing more drastic treatment options. The PT combined ultrasound heat, traction (movements to reduce spinal pain), and a set of very basic core exercises. I found the traction and ultrasound to be the most effective, as the “core strengthening” work was orders of magnitude easier than what I already did on a weekly basis. At this point, I had been living with 5 months of excruciating back pain with no relief.

EXERCISING WITH A HERNIATED DISK

As I have noted in several previous posts, I have been continually increasing my strength via several compound lifts such as squats, deadlifts, overhead press, and a variety of others. My knee-jerk reaction was to assume that my herniated disk was caused from doing one of my exercises incorrectly, but after several discussions with my doctors and physical therapists, it is more than likely genetic as my father and grandfather both have very bad backs. Regardless of my injury, being the stubborn guy that I am, I wasn’t about to let all of my progress in the gym go to waste; however, I wasn’t going to be a complete idiot and put unneeded stress on my back when I was trying to heal it. Needless to say my gym routine has changed.

I no longer follow the Stronglifts 5 x 5 program simply because it is stupid and impossible for me to do that routine with an injured back.

LEGS

I still squat, but instead of 225-315lbs, I do sets of 8-10 at 135lbs. I have supplemented heavy squats with the leg press (usually 5 x 5 at 600 lbs) and heavy calve raises. The leg press does not put much pressure on my lower back as long as I do not go too deep with the press. If I feel my lower back curl off the pad at all, I know I’ve gone too deep and I feel the pain train coming shortly after.

CHEST / BACK

My bench press routine is the only thing that has not changed as far as the 5 x 5 program is concerned. I recently had a 1RM of 225lbs, which is exactly 50 lbs more than I weigh currently. Additionally, I am fortunate enough that my barbell rows increased my strength to the point that I now do sets of 8-10 wide grip pull ups, as well as 10-12 chin ups and 8-10 close grip pull ups. With the pull-ups I have to be careful that I do not arch my back too much or else I pinch my sciatic nerve and I come tumbling to the ground.

CORE

If anything, the addition of a core-oriented workout is the biggest change to my program. When doing the SL 5 x 5 program you never really had to specifically do a core exercise because the compound movements of the program created that core strength for you. Since moving away from SL, I’ve added hanging leg extensions, weighted hyperextensions, sit ups while sitting on a bosu ball and having someone throwing a 12lb exercise ball at me (not sure what the technical name for this is).

SHOULDERS / ARMS

Shoulders are actually the most difficult body part for me to work out because nearly everything requires a strain of some sort on my back. I developed fairly large traps and shoulders from doing clean and press, overhead press, and deadlifts, but I can no longer do any of those exercises without pain. For shoulders I still do light turkish get ups (which helps the core as well), side raises, front raises, and light deep swimmer’s presses. Arm-specific exercises I do in moderation because they are still worked out from bench press, pull ups and chin ups, but the workout usually consists of barbell curls, weighted dips, and military push ups.

RESULTS

If anything, my chest and back have continued to increase in strength, but I have noticed that my legs, shoulders, and a bit of my core are not as “solid” as they used to be. I have by no means lost my shape, but since the SL 5 x 5 program creates very dense muscle, I’ve felt my body switch to more endurance-oriented muscle growth as a result in my change of routine. With everything I have said above, I have very minimal amounts of additional pain when working out and am able to stay in shape despite my injury. As of last week I was given my first epidural cortisone injection, which honestly has not helped much, so hopefully it will not be too much longer until my doctors and I either discover a final solution or just let it be and I live with the pain. Here’s hoping for a solution.

October 2, 2011

BossBlueprint Site Refresh is Now Live!

As promised, just a quick note to say that our refresh of BossBlueprint is now live! My colleague and I would love for you to give us feedback, which you can easily do via the “submit feedback” button on the right side of your browser window when viewing the new site. We’ll be monitoring the activity extensively over the next week or so and start our implementation of changes and some new features over the next few weeks. We’re very much looking forward to attending the upcoming BlizzCon 2011 and meeting with our users, as well as rocking out to the recently announced Foo Fighters concert!

Thank you for all of your support and we look forward to improving the tool further in the near future.

October 2, 2011

BossBlueprint: Then and Now

As I write this my colleague and I are putting the final touches of the brand new version of BossBlueprint which has been re-worked from the ground up.

We initially created the tool in a little under 20 working hours and never intended for it to get as large as it has; we did not design it to be scalable, or even optimal in any respect, we just just wanted to see if we could make it work.

Well, it worked.

Unfortunately BossBlueprint worked so well that someone thought they should submit it to WoW Insider for the world to see. A day later we appeared on the front page of the major Aol-powered World of Warcraft blog and got close to 30,000 visitors over the following two days with a steady stream of traffic since from repeat users of the tool. We’ve been consistently optimizing the site and incorporating the resources that our sponsor, Guild Launch, has provided us with, but we’ve needed to do an overhaul for some time now.

Even in its very basic state, we’re thrilled that so many users have been utilizing the tool and if anything, our delay in creating something more suitable for the public has allowed us to gather plenty of data about what we can do to make the tool better and bring it to a broader audience.

There are some key goals we wanted to accomplish with the new infrastructure and design:

  1. Create a backend flexible enough for us to support other games
  2. Create a site structure that segregates the different games and the tools associated
  3. Design the overall site to allow for an account system and our planned features associated
  4. Optimize the whole damn thing

 

If there is one thing we’ve had an overwhelming request for over the past few months it is to support more games. Our World of Warcraft audience loves the tool and uses it very frequently, but WoW is not the only game they play that the tool would be useful for. Counter-Strike is the next game that we will fully support and we believe because of how Counter-Strike is played that this is a no-brainer. With Counter-Strike: Global Offensive on the horizon, players will be chomping at the bit to team up and tackle the new ranking system — we aim to help with that. We’re obviously exploring other options, but CS:GO will be our first expansion of the tool.

We also have realized that our top-down positioning tool may not be the only thing we create in the foreseeable future. With that, we wanted to create unique landing pages for each game that explains what the tool does, its benefits, and to demonstrate examples of other people that have used it effectively. BossBlueprint in its current state is fairly simple, but lowering the barrier to using the tool is something we believed necessary to expose it to a wider audience.

Regarding the account system, I am not going to dive into what we have planned, but we have some very neat features that will compliment the current tools very well and add more value to the site as a whole. With an account system in mind, we wanted to design something that was flexible so that when we did implement the mentioned mystery features, we would not have to re-design everything.

Lastly and perhaps most importantly we wanted to optimize our code, how we delivered it, and make sure we had proper development and production environments in place. A lot has changed since we initially started just pushing stuff to github.

The above all being said, I will be sure to make a formal announcement when we launch the new version very soon. My colleague and I definitely look forward to your feedback.

September 22, 2011

Professional Gaming is Finally Getting Back on Its Feet

It has been 3 long, barren years in the professional gaming (i.e., eSports) scene. Ever since the abrupt cancellation of the Championship Gaming Series in 2008 and the shut down of CPL shortly before that, few have been willing to invest into making competitive gaming a viable industry. While console games such as Halo and Call of Duty have had meager competitions and some success within the professional gaming sphere recently, there hasn’t been anything to fill the PC gaming void that Quake, Counter Strike, and Warcraft 3 left behind…until now.

With the 2010 debut of StarCraft 2, 12 years after its predecessor stormed the RTS gaming market and grew to be a phenomenon in South Korea, the eSports scene has had the breath of life blown into it once more. Leagues from the popular Global Starcraft League to Major League Gaming and the newly formed North American Star League have welcomed Starcraft 2 with open arms and full wallets.

Major League Gaming - Starcraft 2 Tournament

Boasting 35,000,000 stream viewers and 20,000 live spectators, the recent Major League Gaming event in Anaheim, CA. proves that not only are gamers interested in playing the games at a high level, but watching them. It’s one thing for people to enjoy an activity such as gaming in their spare time, but for people to become fans and have favorite players and attend live events is something completely different that has never really taken off, especially within the United States. The GSL announced in July that they had 50,000,000 foreign (non-Korean) viewers of the event’s matches, making it one of the most successful and widely viewed gaming events of all-time. What’s more, is not only are people watching, they are feverishwatch the crowd reaction when Boxer, an extremely popular player from Korea, defeats a tough opponent.

While Starcraft 2 may currently be attracting players and viewers at a rate never seen before, other games such as League of Legends and Heroes of Newarth are gaining fans and established tournaments at respectable rates. Valve, creators of the well-known Half-Life, Portal, and Left 4 Dead series have just announced a monstrous tournament for their new game, Dota 2, with the winning team bringing home a jaw-dropping one million dollars.

It still may not be an accepted career choice by most, but professional gaming is finally getting back on its feet and this time it has the support and dedicated fans it needs to actually gain momentum around the world.

It’s an exciting time to be sitting in your grandma’s basement.

August 5, 2011

From Office to Cubical: Preparing for a Personal Productivity Plummet

While there were several facets of my first salaried gig out of college I didn’t like, the one main perk I had was an office with a window. Little did I know how fortunate I was to be able to see the outside with such ease, much less the ability to close my door at a whim for undisturbed work. As anyone that has ever done web development and/or design knows, when you get into “the zone” your code and design seems to flow effortless from your fingers onto the screen; however, the moment that “zone” is interrupted, you’ve lost it, sometimes for the rest of the day.

What is classified as an “interruption” is often the same for most people: a phone call; someone asking you a question; a barrage of IMs – things that require your direct attention. Disturbances, however, are very different from person to person. To one person, the sound of a keyboard’s clickity-clack may be reassuring and welcome, while to another a more heinous sound could not be made. Similarly, some prefer a fan in their bedroom or the sound of traffic while they sleep and others demand absolute silence.

In a private office interruptions and disturbances are often minimized as the environment is controlled. With a shared office, the environment can strongly depend on who it is shared with. In a cubicle farm there is no control.

With Office Variety Comes Variable Productivity

As I briefly mentioned, my first salaried position came with a fairly nice office in that it wasn’t particularly confined, I had a door, a window, and the ability to seclude myself when needed. After moving on I found myself doing a lot of freelance work in-between jobs, enough that I was able to work many months before really feeling the need to get back into a true office environment. With the change of “jobs” also came an extreme change in environment, as I moved from a private office to a home office and coffee shops.

Somewhat surprisingly, working from home is full of interruptions while working from a coffee shop is full of disturbances. At home, things like the dog needing walked, my wife asking me to run errands, and a copious amount of ever-enticing entertainment demand my direct attention and prevent me from doing any work at all; though, when uninterrupted, things are quiet and I am able to focus to my heart’s intent. At a coffee shop, interruptions are rare but disturbances are plentiful. Fortunately for me I am quite good at ignoring generally disruptive sounds such as dishes smashing together, loud conversation, and doors opening/slamming shut — some are not so adept at this. If I were to compare the two environments, I would say that my level of productivity at the coffee shop remained much higher for much longer as I was able to consistently enter and remain in “the zone” with few, if no interruptions.

As I moved into my next salaried spot I was placed in a large cubicle with a “cube mate” in a rather quiet environment with the exception of being right next to the main entrance of the area. Without the ability to seclude myself combined with the fact that our cube area was literally void of sunlight and half-lit at any given time, the environment was utterly dismal and ridden with interruption. It seemed as though the moment I entered “the zone” and started working optimally I would be interrupted by a colleague hovering over me awaiting to be noticed so they could ask me a question. Now, this hovering is not the colleague’s fault by any means — they have a question and I am the one to answer it. The fault is of the office space’s design as it does not allow for any type of signal that says, “No go away! I am busy!”

After a promotion I moved into a private office shared with another colleague, whom I get along with quite well. Being quiet people we put our headphones on and dive into work, only to be interrupted by the occasional phone call. If we both have a lot of work to do, we often close the door and rid ourselves of potential intruders. This situation is equally productive to my original private office, with the benefit of having long hallways with ceiling to floor windows that I can stroll down frequently to stretch my legs and grab a glass of water. On the whole, the situation is quite desirable.

Migrating to a Cubical Farm

Movies such as “Office Space” depict cube farms as a layer of hell that most middle-class white-collar workers have found themselves stuck in. Whether or not a cube farm is really bad has been a long-debated topic and I’m not here to continue that battle. I am, however, expecting a personal plummet in my productivity without an effective way of secluding myself from interruptions. Being close to my team is wonderful for bouncing ideas, getting clarification on projects, and just generally enjoying their company, but this proximity benefit has its negative effects as well. The chances of me getting deep into a zone and have someone ask me for a clarification or update are very high whereas they may have pinged me on chat (which I can ignore for some time with a polite away message), they may literally step into my cube and tap me on the shoulder — as many of you know, there are few things worse when you’re “zoned in.”

Compounding my apprehension towards moving to a cube farm is that the ceilings are low, I have little outside view, and the decor is going to be void at best. As a creative-type person studies have shown people like me work best in high-ceilinged, open air environments where our minds can wander to figure out problems. Even in college I was always drawn to the vaulted ceilings of the library to write rather than a cubby where I often saw engineering friends happily huddled away. I would like to imagine a place where I am excited to go to work and enjoy the environment I am in and the things I am doing within it. From experience, even if you’re working on an engaging product, a continuous flow of interruption and a non-ideal work environment can take your edge off quite quickly — I am hoping this is not the case in the new environment.

As a professional, regardless of my circumstances, I will always maintain the same level of workmanship regardless of my environment…it may just take a bit longer to get there in a non-ideal one. Though, on the same token, if I were job-hunting and applied at a company that utilized cube farms to hold its personell, I may very well think twice about accepting the offer knowing that my performance may not be as ideal as it could be elsewhere.

July 5, 2011