herniated disk - modified lifting?

klrenn

Hi!

I've just been diagnosed with a herniated disk. My doctor said that most people heal 100% within 4-6 weeks and for now just don't do anything that causes pain. she made a specific point that I should not stay in bed.

I have just completed a bulk where I have gained 13lbs and worked hard to make sure as much of that gain was muscle. I'm in that precarious position where I don't want to mess up my recovery, but I don't want to lose my muscle gains.

I have found that pushups don't bother me...does that mean bench would be ok too?

I'm thinking pullups would be ok, as well as dumbell rows lying on a bench...or inverted rows...

my lower body is really where I think I'm going to backtrack...would the leg press be ok? or does that still compress the spine?

sigh....any thought are welcome...even if you tell me I'm crazy...

Walter__

I'm assuming it's in your low back and it's a posterior herniation (the disc is bulging to the rear)? That's the most common. If it is, I've been through that before.

I'll tell you what I did and what I avoided.


I had a posterior disc bulge. The most important thing was avoiding exercises that might cause any flexion (rounding forward) at all in my low back, or exercises that might compress my spine. Leg press can do both. I know if you're careful you may be able to do it safely. But I just didn't want to take the risk at all.. not worth it imo. I just stuck to seated leg curls and extensions because they felt safer.

I avoided leg lifts, knee raises, crunches (even on the machine) because even the smallest amount of flexion would aggravate my low back .

Had to say goodbye to all things that could compress my spine. No shoulder presses at all for me, not even seated or on a machine because they would aggravate my low back. All my curls were done on a preacher curl bench. I didn't do them standing or even seated without the curl bench.

For back I used a chest supported row machines. You can also row while laying on a bench as you stated. Anything that takes the load off your back.

Bench press was fine.

I also took the time to strengthen my core (planks, weighted planks eventually) and learn how to brace properly. Learning to brace was very important and helped me tremendously.

tl;dr: Don't do any exercises that puts a load on your spine or makes it bend in the direction that further aggravates the bulged disc.

klrenn

walterc7 wrote: »

I'm assuming it's in your low back and it's a posterior herniation (the disc is bulging to the rear)? That's the most common. If it is, I've been through that before.

I'll tell you what I did and what I avoided.


I had a posterior disc bulge. The most important thing was avoiding exercises that might cause any flexion (rounding forward) at all in my low back, or exercises that might compress my spine. Leg press can do both. I know if you're careful you may be able to do it safely. But I just didn't want to take the risk at all.. not worth it imo. I just stuck to seated leg curls and extensions because they felt safer.

I avoided leg lifts, knee raises, crunches (even on the machine) because even the smallest amount of flexion would aggravate my low back .

Had to say goodbye to all things that could compress my spine. No shoulder presses at all for me, not even seated or on a machine because they would aggravate my low back. All my curls were done on a preacher curl bench. I didn't do them standing or even seated without the curl bench.

For back I used a chest supported row machines. You can also row while laying on a bench as you stated. Anything that takes the load off your back.

Bench press was fine.

I also took the time to strengthen my core (planks, weighted planks eventually) and learn how to brace properly. Learning to brace was very important and helped me tremendously.

tl;dr: Don't do any exercises that puts a load on your spine or makes it bend in the direction that further aggravates the bulged disc.

Thanks! Yes, it's in my lower back...bending, sitting and twisting aggravates it and the pain goes down both legs. I'm taking it easy for the moment, but this helps a lot for planning how to ease back in.

richln

Same here, flexion and spinal compression were the biggest trouble makers, although extreme extension would also be a trigger. In my experience I had to stop arching my back during bench. That also causes some spinal compression and was causing me some pain.

SonyaCele

i had a herniated disk many years ago, and it really needs time to heal or you will continue to aggravate it and get set back to square one again. I can't stress enough that putting any questionable exercises on hold is a really good idea. all it takes is a sneeze or stepping wrong to reinjure it. If it were me, i wouldn't do anything except walking.

amusedmonkey

Leg press would be the worst thing you could ever chose for a herniated disk. Pretty much forget you have legs for a while. Maybe calf raises? But that's all. I have a herniated disk every 2-4 months, so when that happens walking is about the only leg movement I'm allowed to do per doctor's orders.

ew_david

Not sure if it was a herniated disc, but I had a back injury the week before Christmas. It hurt to sit, hurt to stand, and couldn't get comfortable at night either. I rested for a week, then took it day by day, but ultimately I couldn't squat or deadlift for 6 weeks. Most of my upper body stuff remained intact, but anything I stood for (OHP) I had to do seated. I walked, did the elliptical or the stationary bike. Leg extensions and leg curls didn't bother my back, so I did those too. What really helped was stretching; turns out I was neglecting that in a big way, so now I stretch every night before bed. Good luck!

Jthanmyfitnesspal

To avoid temptation and reinjury, you might want to stay away from weights entirely for a month. Keep it active and light. Consult a pt. Maybe you can take up swimming.