Recovery and returning to training after a C-6 C-7 herniated disc

For those that don't know me. Here is a little background of myself. I am a 44 year BJJ Black Belt, 7th Dan Black Belt in Taekwon-Do (ITF) and MMA coach. Growing up I played rugby league and every other sport I could find. Former, Military, and current aw enforcement work, I have put some mileage on the body, and whilst lifting some kettlebells (40kg press) in Mid October 2021 I herniated a disc in my neck, C6-C7 with C3 and C6 bulging with impingement of C7 nerve.

Initially, I thought it was an old injury (Labral tear) from a motorcycle accident I had in 2010. so for about two weeks, I pushed through even rolling and doing range shoots. One night I woke up in excruciating pain. For about two weeks I was getting about 2 hours of sleep a night and eventually went to a GP. I was initially diagnosed with a muscle strain and given some anti-inflammatories and sent on my way. After two weeks and no improvements, I returned to my GP and was then given a CT scan and the result was I had a bulging disc in C3 and C4 but no impingement and sent to a shoulder orthopedic surgeon, within 30 seconds of being at the surgeon's office he said, it is not your shoulder you have an impingement of most likely C6-C7 so after 6 weeks I had an MRI scan (That I fell asleep in ) Still no sleep! that returned his observation correct and was diagnosed with a severe C7 nerve impingement due to a C6-C7 herniation. I was then again referred to an orthopedic surgeon spinal expert.

After seeing the surgeon, I was lucky enough to avoid surgery, and now, I am currently 12 weeks post-injury. The surgeon informed me that I may have already had a herniation prior to the major event of impingement. The good news, The specialist said I should make a full recovery and go back to living my life as though nothing happened however, to be careful when heading back to sports and listen to the body.

So what has been getting back to some training looked like. From the first day, I injured my self I have been walking almost daily. Yoga for BJJ, I have had dry needling sessions and physio as well as deep tissue massage. I also purchased an Iron Neck and have been using that to supplement the exercises the physio has me that were nerve glides exercises as well as neck rotations through normal range of motion.

At this mark with panadol and anti-inflammatories, CBD oil, and Turkesterone at times I am pain-free, and then when I overdo it, my body lets me know. It is trial and error and at times two steps forward and one step back.

This week I have added a jog walk program and seems to be going well as I have no more pain than what I am experiencing if I was not running at all. I also did some solo drills and was pain-free and I am looking at doing some light drilling over the next two weeks. I have also been moving a little better whilst demonstrating movements at my academy.

I am realistic about what a 44-year-old body can do and am hopeful to again over a long period get back on the mats properly. I am also hoping to give some others some insight into what they may expect from a similar injury and the recovery process. I will hopefully keep you all updated and what to expect as I move forward in this journey.

Stay Safe on and off the mats

Craig Harmer