Exercises to Recover from a Herniated Disk?

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marci119
marci119 Posts: 12
in Fitness and Exercise
Hi Everyone!

First and foremost, let me say that I'm starting physical therapy tomorrow and will by and large simply follow whatever the PT tells me to do.

However, I am wondering if there are any MFP'ers out there recovering from a lower back herniated disk (I never went for an MRI - my doc didn't think it was necessary since I'm improving on my own, but my symptoms and description of the pain/pressure made her think it was that). If so...what exercises or stretches were most helpful to you in your recovery and getting strong again?

I'm an otherwise fit, healthy 33 year old female who was working out with a personal trainer prior to this. I'm putting that on hold for a bit as I'm in no shape to do that stuff again yet, but am hoping that there are things I can do to speed the recovery process along.

Any suggestions would be appreciated!
Marci

Replies

  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    the only thing that worked for me was 6 weeks bed rest followed by about 6 years of extreme care and watching every move i made, every step, every twist, everything. this was about a 10 year process from the date of injury, bed rest , sciatica and not being able to walk, to trying to exercise, to finally admitting defeat, repeating the bed rest and then taking it easy for many years.. It sucked, but i'm glad its all in the past. I eased back into exercise over several years, and even still i am extremely cautious and protective of my back and dont do many exercises that put the wrong stress on it
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    i should also say there were no exercises that helped me.
  • RM10003
    RM10003 Posts: 316 Member
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    Lots and lots of abs. My PT was also a certified Pilates instructor so a lot of what we did was Pilates-ish.
    I found swans (think they're called cobra in yoga-speak) to be a good stretch. I also like IT band stretches since I feel it down my leg.
    But you may get different things to do depending on position of the disc.
    Like you, I never had an MRI since I recovered quickly, but I wasn't able to walk for the first few days.
    It's been a few years and I am still wary of things that could aggravate my lower back (hate reverse crunch type stuff) but that's about it for continued impact.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,650 Member
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    It will depend on what amount of damage has been done. If the disk is simply bulging, then rest, ice, easy exercises and perhaps even some chiropractic care can have you on your feet fairly quickly. If the disk has ruptured, then that is a more serious situation.
    I had a disk at L5/S1 that was bulging with a slight herniation. PT and then working with a trainer, had me in the best shape ever.
    Several years later, I slacked off the exercises, wasn't as careful in my body mechanics, and reinjured it at work, resulting in a severe rupture and permanent nerve damage.
    Surgery was required to save my leg, and I improved for awhile, but then a resulting chronic inflammation of my spinal cord put me in a wheelchair for a couple of years.

    BUT, before I got to that stage, some of the best exercises were CORE exercises. Strengthen your core and your back will love you for it.
    Planks, crunches, etc.
  • jenmencer
    jenmencer Posts: 31
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    Have you ever checked out Tai Cheng?

    http://youtu.be/tCPrrsyP1-0
  • Azdak
    Azdak Posts: 8,281 Member
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    You should follow the strength recommendations from your physical therapist.

    Cardio is really a matter of what you can tolerate. I can still run. But it really depends on the exact nature of the damage and your therapist will be the best person to help you explore your possibilities.
  • __Di__
    __Di__ Posts: 1,639 Member
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    Hi Everyone!

    First and foremost, let me say that I'm starting physical therapy tomorrow and will by and large simply follow whatever the PT tells me to do.

    However, I am wondering if there are any MFP'ers out there recovering from a lower back herniated disk (I never went for an MRI - my doc didn't think it was necessary since I'm improving on my own, but my symptoms and description of the pain/pressure made her think it was that). If so...what exercises or stretches were most helpful to you in your recovery and getting strong again?

    I'm an otherwise fit, healthy 33 year old female who was working out with a personal trainer prior to this. I'm putting that on hold for a bit as I'm in no shape to do that stuff again yet, but am hoping that there are things I can do to speed the recovery process along.

    Any suggestions would be appreciated!
    Marci

    When I had my slipped disc, the Chiropractor gave me specific exercises to do to help strengthen my back. However, I found placing a cold pack on the affected area for 20 minutes at a time, throughout the day, dramatically alleviated the pain.

    Ironically, a strong stomach keeps the back strong too, but of course, until your disc shrinks back in, you would be hard-pressed to do much in the way of stomach exercises.

    I sincerely hope all goes well for you and it heals asap, disc problems are the absolute pits :(
  • marci119
    marci119 Posts: 12
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    Thanks so much guys!!!

    Although it was horrible for a day or so (almost no movement possible - getting out of bed, going to the bathroom, getting dressed was all quite pitiful to watch), less than a week later I have much more movement, way less pressure, less pain, and can walk miles...as long as it's at a slow pace. This leads me to believe that whatever it is, isn't nearly the worst it can be, but I guess I'll see what the PT says tomorrow.
  • mahanaibu
    mahanaibu Posts: 505 Member
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    They'll probably have you do quite a bit of piriformis stretching. I found it a huge help, though healing still takes time. alternate hot and cold packs as well.

    The big thing is, take your PT's advice not just on which exercises to do but how often. I was a very "compliant" patient, practicing those stretches and other exercises several times a day, which the PT said was a major reason for a relatively swift recovery.

    and keeping them up as a routine, once a day or so, forever, will help keep you from falling into trouble again. I haven't had one since my one terribly painful experience 10 years ago. It was so bad I lost the knee-jerk reflex in one leg.
  • Cooriander
    Cooriander Posts: 2,848 Member
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    I had a chiropractor help me recover, I initially had 2 visits a week, then graduated to 1 visit week, the fewer. I eventually healed.

    One thing he said that struck me was to avoid putting the back in a position that caused more pain (sounds silly, and obvious -- but I had a habit to test the threshold and it took some mental strength to stop doing that). He! GL. it will heal.
  • marci119
    marci119 Posts: 12
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    Thanks again guys! Saw the PT today. She said she thinks it's a herniated disk and that I have some nerve tension, but says I'm doing very well for it only being a week since it happened. She also said I am very strong everywhere except my lower back and core, so working on that (esp my core) will help. Until I see her next week (we'll do twice a week starting next week for a few weeks), she gave me some stretches and a few strengthening moves. I need to do them several times a day, which I guess means wearing more comfortable clothes to work (and hoping nobody walks by my cube while I'm laying on the floor doing them haha.

    Actually...going to go do a few of them now :)
  • AdventureVix
    AdventureVix Posts: 46 Member
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    Hi, I have 3 herniated disks and nerve damage in my lower back, I had cortisol injections and a few other large needles and surgery that helped over the past 5 years. My PT was also well into yoga and tai chi techniques which I do every morning and evening and gaian before any exercise.
    I have good days where I can run 5k and bad days where I can't get dressed. My specialist calls it a glass back.
    Hope you find was to deal with it and get back on track :)
  • djprice_69
    djprice_69 Posts: 115 Member
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    Reverse Hyperextension with light weight until you get used to the motion.
  • Lofteren
    Lofteren Posts: 960 Member
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    Reverse Hyperextension with light weight until you get used to the motion.

    I came in here to say this. If you have access to a reverse hyperextension machine then you're set. That's probably the best thing to do for an injured disc. If you don't you could use a 45 degree back extension rack, although it wouldn't be as effective imo.

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