Exercise with back injury

Lydia5778

I'm doing great with my calories, but I know I need to add exercise. My problem is I have three herniated disks and three bulging ones in my lower back. The last time I worked out consistently was a few years ago. I did the P90X program with amazing results! I really like to work out hard, but with my back pain I'm not confident enough to do anything really hard core like I need. I don't think yoga is going to get me enough results. Any suggestions?

annawoodsxx

Try Pilates. This is really good for toning as well as back strengthening.

chubby_checkers

Walk, swim, bike ride? Back injuries are no joke so talk to your doctor before starting any kind of exercise routine.

blueboxgeek

I would say you would be much better asking your doctor or physio regarding exercise. They will have all your details, your treatment, your recovery etc.

Sorry not trying to fob you off, but I genuinely do feel that would be best as you wouldn't want to slow your recovery or even cause a set back.

megalin9

First, talk to your doctor and chiropractor to see what they would recommend.

I don't have herniated discs, but I do have serious lower back issues and have had numerous injuries where I couldn't walk. The absolute 2 best things that I have done to keep a serious injury at bay are heavy weight lifting and lots of stretching. When I say "heavy lifting," I mean I started very light and concentrated on my form. One of my more serious back injuries was a result of poor deadlift form and trying to lift too heavy too soon, so once I was well, I made sure my form was correct before adding weight. Now, my back and core are much stronger, and I'm deadlifting 170# with no resulting back strains for over two years. I do see a chiropractor about once a month or whenever I'm feeling out of whack, but for the most part, I completely attribute my back wellness to the strengthening and mobility of my back due to weight lifting and stretching.

First, talk to your doctor.

Azdak

For cardio, you can do whatever your back will tolerate. For strength training, focus at first on exercises that help stabilize the lower back. These can include: step ups, side lunges with bands, 1-leg squats, 1 leg squat with twist, push up, wide(r) grip lat pulldown, front raise, biceps curl to shoulder press, straight arm pulldown, superman, bird dog. Progress as tolerated.

naturenurture

When I had a lower back injury a few years ago, I had a few sessions with a physical therapist who gave me some exercises to strengthen my core muscles-- which are part of what protects your back during normal activity. He said it was okay to do cardio as soon as I was able to do so without pain, and I think that I started out with lower impact activities like the elliptical and recumbent bike machines.

I'm going to echo everyone else and say that you should really consult with a doctor or (preferably) a physical therapist. It's important to use good form so that you don't injure yourself further. With that being said, there are a number of professionally-trained PTs on youtube who post videos of rehabilitative stretches and strengthening exercises.

mrswoolpack

I have many health problems including c o p d, and back injury, i purchased the pilates power gym from thane direct, it was the best thing i have ever had, you exercise gently or manic, up to you, it is performed sitting and lying and i can do a whole routine.
watch it on the shopping channel and give it some thought, if you buy it you wont regret it. good luck,

Lynda

FixIngMe13

I also have back issues. I have 2 herniated disks L4 and L5. The one thing that has helped me and has not affected me pain wise is walking. I have gotten up to 11 miles a day.... and I feel great.

I of course didn't start out at 11 miles... I only did 1 mile when I started out. It actually helped with the pain... the more sedetary I am, the worst it hurts. I agree with everyone that says talk to your doctor, but right now... get moving by walking. Simple to do and you don't have to speed walk... just get up and move. :flowerforyou:

FixIngMe13

**Worse (sp) sorry.

sweetzoejane

I would first see a spine specialist and/or a physical therapist. Some stretches can actually make herniated and bulging discs worse so yoga is probably not a good idea until you see a PT. A PT will also help you with core exercises, which are very important for lower back injuries.

For now, brisk walking, light running if you can, and swimming are probably the best. Start out slowly.

AndrasLOHF

Listen to your body. That's the number 1 thing I can recommend. I have a blown disc between l3 and l4 and per my neurologist should be walking with a cane. I strengthened my core doing a lot of work with kettlebells as well as intense cardio such as Insanity. My inversion table works wonders for getting kinks out as well. I just always stay mindful of what my back is telling me and am in the best shape of my life 3 years of my consultation. My of the actual exercise I do goes completely against what I was told I should or what I would be capable of doing in my consultation or information out there.