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Show HN: Herniated disc made me build a back-safe kettlebell app
I herniated a disc in 2023 and spent months in physio. Once cleared to train, standard workouts kept tweaking my back, especially when fatigue hit and my form broke down.
I love EMOMs because they make time fly and push my limits without overthinking. Built this generator to combine that structure with exercise selection that won't wreck my back. It excludes american swings, russian twists, and movements that combine loaded spinal flexion with rotation. The algorithm prioritizes anterior-loaded movements (goblet squats, front rack work) based on McGill's spinal loading research.
React 19 + Tailwind + Capacitor for iOS. Lifetime unlock is the main option because nobody needs another Netflix subscription. There's also a low-cost monthly if you want to try premium features without committing.
Not medical advice. This is what worked for my transition from rehab back to lifting. Curious to hear from others: what was the hardest part of getting back to training after disc issues?
I have two as well, L4 and L5. I think that herniated discs are not all the same. I am no expert but I think people should be careful depending on which face the hernia is protruding to, and that they don't require the same kind of exercise.
Worth checking...
Absolutely! No one should train with a spinal injury without explicit physician clearance. I built this as a tool for the post-rehab phase once you got that clearance.
The engineering logic is built strictly on spinal neutrality. While the direction of a protrusion matters during flexion or extension, the app's algorithm filters for movements that avoid those end-ranges. That's why I specifically exclude certain movements (eg. american swings), while using others sparingly like the russian swing.