Workout for someone with a lumbar disk Herniation

kkujawa03

Hey everyone!

I was wondering if anyone has any reccomendations for workouts I can do with a disk herniation in my lumbar. I talked to my doctor and she didn't give any specifics about what I can do, but said I shouldn't be lifting or doing squats. Any recommendations for someone who is trying to get toned?

Thanks!

sljohnson1207

No suggestions here. I'd like to think that if you pushed your doctor for specifics, she'd give some, and if not, get a new doctor. I assume this is an orthopedic specialist (spine speciality) and/or neurosurgeon and/or physical therapist you are seeing? Herniated disks are nothing to play around with, and can continue to get worse and cause severe agony, and ultimately lead to surgery. Don't take the risk on your own and injure yourself.

SuggaD

I have herniated discs so my therapist has nixed some machines/exercises permanently. without going through every weight machine out there, stay away from anything that is compressive on the back so no weighted squats, overhead press (but lay pull down is ok), weighted ab machines (do planks instead), back stretch machines. That's pretty much it.

njitaliana

Look up "low back exercises" online. Then click "images." You will find pictures of how to do plenty of exercises that will strengthen your muscles in that area without causing damage. It would be best to see a physical therapist who can design an exercise plan for you to help you get toned without injuring yourself.

amyrichard34

I have lived with a double herniation for 12 years now. It was only when I developed a strong core that I found pain relief. Some exercises definitely aggravated my back but the end result was life changing. I can play with my kids again! P90 x3 from beachbody was the program that worked for me. It has tonnes of balance and core work built in to every workout. Some things I had to modify but I found as I progressed, I was able to complete everything without modification. Good luck its not easy but exercise will definitely give you relief.

Sam_I_Am77

kkujawa03 wrote: »

Hey everyone!

I was wondering if anyone has any reccomendations for workouts I can do with a disk herniation in my lumbar. I talked to my doctor and she didn't give any specifics about what I can do, but said I shouldn't be lifting or doing squats. Any recommendations for someone who is trying to get toned?

Thanks!

Get a referral to a Sports Medicine doctor and probably work with a Physical Therapist for a while.

Elise4270

symptomatic L4-5 bulge here. Personally- Do whatever is comfortable for you. If it hurts- stop.

I had 4 bulged discs 3 years ago, I now have only one. I ran when they told me not too, took up cycling and made a point to swim a bit more. Lots of walking and bought an inversion table. Some gyms have them, they are not pricey and was, to me, worth it.

Today was my first day of PT for my back- focus was on returning blood flow to the impinged nerves. so dont forget mild stretching/strengthening, A bit of yoga is helpful, just watch the bending.

merrynstraker

Sorting out your core strength will help. I have had issues with sciatica and 2 herniated discs for 7 years with 3 x cortisone injections. What changed it for me was doing Gravity System training classes - yes the good old Chuck Norris/Christie Brinkley advertised all in one machine I do group classes for this and since starting about four months ago I have alleviated all of the pain and symptoms that I've had for years. It is using your own body weight on different incline levels of the bench to workout.

Suegeee

I've been wondering the same thing. I was told no pt after failed discectomy-plus 2 other bad discs and reherniated. Still a lot of pain, even with meds. But I need to do something! Just laying around in pain basically

2015Niki

amyrichard34 wrote: »

I have lived with a double herniation for 12 years now. It was only when I developed a strong core that I found pain relief. Some exercises definitely aggravated my back but the end result was life changing. I can play with my kids again! P90 x3 from beachbody was the program that worked for me. It has tonnes of balance and core work built in to every workout. Some things I had to modify but I found as I progressed, I was able to complete everything without modification. Good luck its not easy but exercise will definitely give you relief.

This is almost me exactly! I'm about 12 years in and have had success with 30 day Shred, P90x, P90x3, general circuit training and cardio (typically ellipticals and running)

ColleenAtherton

I have a cervical herniation & was told no running or lifting over 50 lbs. Which stinks b/c I had just started StrongLifts 5x5 and was really feeling great while doing it. Going to see a neurosurgeon next week. I've been walking more & doing my best to stay active despite the bitterly cold weather.

granturismo

Go to a physio to get a list of exercises. Even better a physio, with gym equipment who can show you how to use the machines properly and tell you what level you should start at. Thats what I did after recovering from a spinal injury.

dbmata

kkujawa03 wrote: »

Hey everyone!

I was wondering if anyone has any reccomendations for workouts I can do with a disk herniation in my lumbar. I talked to my doctor and she didn't give any specifics about what I can do, but said I shouldn't be lifting or doing squats. Any recommendations for someone who is trying to get toned?

Thanks!

What exercises did you PT give you? Your doctor, if responsible and competent, gave you a script for PT. So when you went to PT you had a workup, and got to brass tacks.

Go with what your treatment team advised. IF they advised nothing, make them. Don't ask internet randoms for medical/physio advice when it's your actual physical health on the line.

mikedenali

granturismo wrote: »

Go to a physio to get a list of exercises. Even better a physio, with gym equipment who can show you how to use the machines properly and tell you what level you should start at. Thats what I did after recovering from a spinal injury.

^^this...It's what my Dr. has me doing and we avoided surgery so far

Elise4270

2015Niki wrote: »

amyrichard34 wrote: »

I have lived with a double herniation for 12 years now. It was only when I developed a strong core that I found pain relief. Some exercises definitely aggravated my back but the end result was life changing. I can play with my kids again! P90 x3 from beachbody was the program that worked for me. It has tonnes of balance and core work built in to every workout. Some things I had to modify but I found as I progressed, I was able to complete everything without modification. Good luck its not easy but exercise will definitely give you relief.

This is almost me exactly! I'm about 12 years in and have had success with 30 day Shred, P90x, P90x3, general circuit training and cardio (typically ellipticals and running)

My PT just suggested to me that I do p90x for my back!