Fat Loss Exercises with Herniated Discs & Arthritis?!

mcdomi

Hi All,

I am trying to lose some weight in order to improve my health and my back and hip pain in particular. I am 32 years old, 165 lbs, and sit at a desk all day to work. I have been diagnosed with 2 herniated discs in my lumbar region, and arthritis in my left hip. I have periodic lower back pain (moderate to severe depending on the day, and made worse by sitting all day at work), and shooting pain down my left leg. I am taking Lyrica and just had a cortisol injection.

I am living in Turkey working on the Syrian refugee response for a humanitarian organisation, so as you can imagine, fitness facilities are very limited! Though I do have a yoga mat, block, and 2 dumbells in my apartment.

I am looking for some exercises to lose weight (I carry weight mostly in my tummy and my back), and to strengthen my back, but which will not cause additional damage.

I would greatly appreciate your advice and help

Thanks and good luck to you all!!
Michelle

Silvervixen79

Hi Michelle, I am going to follow this as well as I am 36 and have the same with my back and hip. Every attempt at exercising seems to leave me crippled for at least 2 days

AliceA2013

Well done for your excellent work. As for exercise with arthritis and herniated disks, there is no way round but seeking medical advice first about the suitability of different types of exercise. In the meantime, search for "exercise" at the UK's Arthritis Care's website (www.arthritiscare.org.uk) or the USA's Arthritis Foundation (www.arthritis.org) to give you a general idea about exercise and arthritis. You might also look at the National Health Service's advice on safe exercise for herniated disks at http://www.nhs.uk/video/Pages/sciatica-herniated-disc.aspx

lyssa1210

I would start with gently beginner yoga but eliminate the twisting poses . Stabilizing and strengthening poses like modified bridge and knees to chest etc. access to recumbent bike or swimming would be best for back or slow walking until you are better. My son has been dealing with this for almost a year and has tried PT, chiropractic , shots etc. very frustrating I know.

Packerjohn

Have you talked to a medical professional about what you should and should not be doing? I've had back pain issues for years, culminating in a lying on the floor, crawling to the bathroom event for 3 days. Had x-rays, MRI, etc. Dr said I had some herniation and degeneration, but nothing unusual. Determined my SI joint was inflamed and possibly irritation of the psoas. Asked the cause of pain and he told me too much sitting (even though by most standards I was pretty active, (usually worked out a couple hours a day) but sat 10+hours for work and driving commute.

He said as a solution, after some PT to get things moving a bit better, squats and deadlifts, needed to keep the area strong and moving, not "resting" Also got an adjustable workstation.

Talk to a medical professional and determine the cause of your issues. Most people have some disk herniation to some level.

Best of luck and thanks to your service to mankind.

mcdomi

Thanks so much guys, these are really useful suggestions, and I will give them a go! Hope you all recover soon as well

smit7633

Ive had herniated discs that were operated on and reherniated, it's so important to keep the weight off when you have back problems!

For me i can lay on my side keep my feet together and spread me knees like a clam. Like a leg lift but the crippled person's version lol

After a few weeks in therapy i can now do small crunches on a large exercise ball.

Laying flat and flexing your abs can hekp with strengthening your core without effecting your back.

Assisted squats by putting an exercise ball on the wall, lean your back against it and roll down the wall as you move into a squat position.

Basically anything you can do to strengthen your core and legs is going to help you support your back more which can take some of the pressure off.