Exercising with herniated and bulging discs

russellvolk

Hey everyone, I used to exercise regularly and had great success, but couple of years ago, I was diagnosed with having 2 herniated discs in my lower back and 2 bulging discs in my neck. Seems like a simple movement hurts me. Vacuuming the floor, brushing teeth, washing dishes, doing any type of movement where I have to bend my back, I feel it. What kind of exercise would you recommend for someone in my condition. I'm 42 years old, but sometimes I feel much older. I have gained weight since then and need advice on what to do. Thanks in advance.

Lean59man

Common sense says to avoid any activities that cause pain and do those that do not cause pain.

This will require some experimentation on your part.

Can you walk without pain?

Ride an exercise bike?

What else?

malibu927

Speak to your doctor before doing anything

CarlydogsMom

Good advice above. I would also ask: is this a "new" injury or something that's built up over time and now you hurt?

If new, then you may have to give yourself time to do gentle activities that keep you flexible all over but don't hurt your back, or specific rehab work with a physical therapist, until you can move forward with a different regimen.

If it's long-standing pain, you've tried different things, and it's been awhile and you feel like you're stuck in this situation, AND you've gone through your own doctors advice and nothing is working, have you looked at chiropractic care?

THIS IS JUST MY EXAMPLE, not a recommended course of action, but something maybe to give you hope: When I was 30 (25 years ago), I herniated 4 discs (lowest 3 and a middle), which also left me with permanent sciatic nerve damage down my right leg, actually my right foot (I have drop-foot now). Seriously, my 30th birthday was spent in pain in bed. I thought I was going to be like this forever. It was awful, doctors essentially were useless and shuffled me from one to another, saying nothing even after CT scans, MRIs etc. In frustration, I went to a recommended chiropractor.

She changed my life, but it was also not a one- or two-visit thing. Combined with massage therapy right before my chiro adjustments 2x/week, it relieved the pressure on my discs and within a few months I was alive again (after a YEAR in either bed or pain before finally trying this course of action). I did this for about a year in total. It was a long process but a couple years after that herniation, I was essentially at 95% and can live with that! Now, at 55, I lift freeweights (got up to 115 pounds on my back for squats, can deadlift 150 pounds...), mountain bike, play pickleball, and do pretty much whatever I want to do, with mindfulness of being careful.

NOT that my experience would be the same for you; you need to follow medical advice but also your own gut. Do you THINK you can improve? Then turn over every stone. Talk to chiropractors, talk to physical therapists, try a variety of exercises. Sometimes yoga and other flexibility-based body-weight exercises may be the ticket. This may not be a life sentence. To this day, it pisses me off when doctors won't even MENTION chiropractic care even as a last resort or even "try it."

On a side note, I had a friend just this past summer whose leg pain (no back pain, oddly enough) forced her to lie in bed all day, she literally was in too much pain to move. Doctors were telling her first it was a torn hamstring; then a hamstring avulsion (seriously she was almost setting up surgery to cut up her back thigh/glute muscles in preparation to have her hamstring worked on!), then the pain moved down to her foot; she was scary-bad. For MONTHS. At that point, when it sounded like nerve pain (we all had been going under the docs hypothesis that it was a torn hamstring), I suggested chiropractic, right around the same time she got her first MRI on her back (first MRI was on her thigh), which showed extensive compression in her spine. Within three visits, in one week, she was off crutches, walking on that foot, and improving. She combined it with traction at her rehab place a couple times a week for the first month or so. Over a few months, she was back on her feet and now is doing great (still has minor issues, but at least not in pain and is being careful).

Good luck. Again: doctors first. Then go out and find what will work for you. Don't give up.

jc1961AA

malibu927 wrote: »

Speak to your doctor before doing anything

This, I would definitely ask for medical advice (last thing you want is to make it worse). I have an incisional hernia just below my sternum, but i know my limit and can use a special belt while working out, so while i am limited with heavy weight, i still can work out, but your problem seems a lot more serious
J

Packerjohn

If you look at an MRI most adults have bulging discs. In many cases they don't cause any issue. Talk to your doctor about possible work with a physical therapist that may help.

Best of luck.

fittocycle

I think it will be something that you will have to go with your experience and instincts. About 15 yêars ago, I was diagnosed with two herniated discs in my lower back, spinal stenosis, and scoliosis. I asked the specialist for exercise recommendations and honestly, although he was a great doctor, he knew very little as to what workouts would be best for me. Through trial and error, I started with short walks, moved to a stationary bike, then indoor cycling classes (with handlebars at highest level), then yoga. The progression took a year, maybe two. Gradually, I could add in free weights too.
A friend recommended a chiropractor which simply terrified me. But it was the best decision I made. He truly gave me back a normal life again. I go in once a month to help maintain proper alignment. For me, yoga has been a huge help. It helps keep the muscles in my back and hamstrings from tightening up and therefore reduces pain.
Many people recommend Pilates reformer classes too. Good for strengthening the core.
Be sure to listen to your body and if anything causes you pain, then stop. It doesn't mean it's off limits forever but your body is not ready for it yet.
Best of luck to you!

JAYxMSxPES

russellvolk wrote: »

Hey everyone, I used to exercise regularly and had great success, but couple of years ago, I was diagnosed with having 2 herniated discs in my lower back and 2 bulging discs in my neck. Seems like a simple movement hurts me. Vacuuming the floor, brushing teeth, washing dishes, doing any type of movement where I have to bend my back, I feel it. What kind of exercise would you recommend for someone in my condition. I'm 42 years old, but sometimes I feel much older. I have gained weight since then and need advice on what to do. Thanks in advance.

I've had some back injury from stupidity in my younger days and I can say with certainty that you need a doctor that specializes in back injuries. Good chance it could be resolved with physical therapy, but find the doctor first. If brushing your teeth hurts, exercise should be far down the priority list. As for the weight, you'll need to adjust your nutrition to help better manage your weight.

goldthistime

That sucks. I feel for you. When I have had back problems walking was about all I could manage. Even then I had to be careful not to be over exuberant. Losing weight without exercising is less fun/more challenging, but still completely possible.

str82nichelle

I have degenerative disc disease, bulging discs, cervical stenosis from opll (getting ready to have major surgery to correct), psoriatic arthritis, and other things. I could hardly move at times and was advised to do water aerobics which I have for about 8 months. Now I am able to ride the stationary bike for an hour (could only do 7 minutes the first time I tried), and Leslie Sansone's walk at home videos. My doctor told me as long as I don't do any contact or jarring activities I should be ok, but if I feel any discomfort to stop. My neck is my problem area, and although my mid back hurts, I can move it quite a bit more while exercising without discomfort until I sit to rest and it stiffens up.
Long story short, I said all this to let you know that the water aerobics (water arthritis class) helped build my muscles and things back up to help support my back which allows me to do more. However, I'd check with my doctor if I were you and see if you can't get some physical therapy that way you can find out your limits and have someone there assisting you. He should also be able to tell you what exercised you should be able to do.

kristingjertsen

So sorry you are experiencing this. I had spinal surgery for severe spinal stenosis and degenerative disc disease several years ago. You can exercise with this condition (and frankly, I could not manage my pain level and ability to function without daily exercise). You do have to be smart about it though, or you can really hurt yourself and make your condition worse. Have you worked with a physical therapist or occupational therapist to develop a safe home exercise program or learn strategies to manage your condition during daily activities like cooking, cleaning, and working? If not, you may want to ask your doctor to write you a prescription for therapy. Worth the time and the money.

aganey

My mom had bulging discs and her chiropractor recommended water exercise. It didn’t hurt her back and she lost some weight. You may look into your local YMCA or healthcare center for programs with indoor pools.

molokini70

str82nichelle wrote: »

I have degenerative disc disease, bulging discs, cervical stenosis from opll (getting ready to have major surgery to correct), psoriatic arthritis, and other things. I could hardly move at times and was advised to do water aerobics which I have for about 8 months..

You give me faith. I'm restarting my lifestyle regimen because, frankly, prescription meds aren't my answer- especially for cervical stenosis, ddd & scoliosis. Bone/Spine problems are an ENTIRELY different issue that deserves it's own category. -Thank you, Nichelle

Movemoreguy22

Had some disc cut away year ago... had 3 years of hell, doing stupid stuff when i was younger i think court up with me... all good now thanks to the surgeons... aim now is keep flexible and calisthenics and a lot of stuff in water...
I find mornings hard to move about, god knows what I do when I'm asleep haha.
But what helped me was trail and error, walks, i kept moving when I couldn't. DONT stretch your hamstrings.
Have you tried stretching your piriformis muscles?? Helps a lot of people

str82nichelle

molokini70 wrote: »

You give me faith. I'm restarting my lifestyle regimen because, frankly, prescription meds aren't my answer- especially for cervical stenosis, ddd & scoliosis. Bone/Spine problems are an ENTIRELY different issue that deserves it's own category. -Thank you, Nichelle

Thank you. You are right, bone/spine problems are a BEAST, and prescription meds suck. I have been able to lessen some of mine because of exercise and cleaner eating.
I wish you many blessings and the best of luck in your new start. Take it slow and build gradually--every little step adds up to big steps!

slimbyjune18

Definitely see your doctor first. My husband has this and one disc was compressing the spinal cord in his neck. He had surgery to remove that one. He now works with a personal trainer and physio to make sure he does the right exercise to support the lower bulging discs which cause back pain and associated lower limb issues. Good luck!