Back pain (disc issues) anyone have suggestions?

If your doctor says to lose weight, what you need to do is quit eating so much. As for exercise, I would think focusing on the legs through walking, running, or cycling would be better than doing things that would make your back problem worse.

I have had 4 back surgeries to include a lumbar fusion L5-S1... For me (and I lift weights), I had to adjust how I did things for a long time. Once I began lifting weights (and I KNOW that sounds weird), I have not had an issue since. I progress slower than other people but I am OK with that and go at what I know I can handle - I don't try and push myself over the edge and beyond what my back can handle... I think the muscle building around it has helped tremendously - improves posture as well. Cardio pains me more than lifting weights which is probably why I hate it so much lol

Losing weight is the diet part which for me was just changing up my eating but I still have what I want.

i had an L4/L5 tear and and L5/S1 herniation, still suffer with them, but back to (almost) all of my activities - i had to start with the basics - nothing but walking. lots of it. I did a lot of core and stabalising work too so that the muscles in that area were as strong and supportive as possible, and then eventually i got back to a point of running/spinning etc. I still get flare ups sometimes that put me back on the bench but for me, if i keep my core strength up, I get fewer flareups and can do more. I'd say start with doing as much walking as you can, and then perhaps if you have gym access, recumbent bike (the one with the chair and pedals in front of you rather than under you if that makes sense) and try and get your core strength up via bodyweight exercise only to start, and progress from there.
- This was based on advice given by my physiotherapist. If you can, see a physiotherapist to get them to recommend exercises appropriate to you, but I suspect walking and core strength will make the list in some form or another!

I am probably not a good one to go by LOL I do heavy lifting so I own a squat rack, barbell, and weights so I follow (right now) the Strong Lifts program but will move on to others eventually... I started small like above using bodyweight for squats to work on form and just get the hang of stabilizing muscles and then I moved up to the bar weight only... before my issues last July (non-related) I was able to squat 90lbs and was consistently moving up in weight. Deadlifts took a lot of practice so that I wasn't using my back fully but instead using legs, glutes, core to lift. Once the form is good and doing properly - it is pretty amazing how much it helps

FLAKMA wrote: »

Thanks all, I'm down 26 lbs already with a long ways to go. Just found out about this site recently. Clambert, did you do any specific excercises to strengthen the lower back? I've been trying to find one to add into my routine.

I may go the route that elphie mentions and see what a physicial therapist may suggest.

Appreciate the comments!

Congrats on your weightloss so far. I really think a PT is the way to go, and most insurances will cover it if it means you may not need surgery. I also wanted to suggest yoga. No I don't mean the new hot yoga studio craze lol (my balance at first was piss poor so that would have been humiliating). YouTube has some great gentle yoga videos. I don't know what cable provider you have but in optimum, under free on demand, there are also some good videos that change every so often. Yoga has actually helped me tremendously with my back pain. I had burning pain after only 5 min of walking earlier last year (aug). Mine was not from an injury though, rather just being inactive and gaining a lot of weight in only 10 months. Losing 40 lbs has also helped.

I also wanted to suggest that you look into the shoes you wear. It might sound ridiculous but ill fitting shoes can also cause back pain. If you plan on doing cardio, I reccomend being fitted for sneakers. Having the right shoes can sometimes make a huge difference.

Make sure that you lift with your legs, back straight with no twisting motions, whenever you are lifting. This will prevent doing further harm and is good practice for the health of your back.

Do you take any pain medication, whether it be prescription or over the counter? What helped me to go to work was aleve. I took it before work to minimize how bad my back would hurt doing simple activities. It wasnt a miracle cure, but it helped take the edge off. If you are not taking anything, I reccomend asking your doctor if something like aleve (NSAID) would help.

I also suffer from back pain and sciatica. I do routine visits to my chiropractor which I know is not for everyone! I also found a trainer who modifies excersises and weights to my needs! She is amazing and has helped greatly! Inquire at your gym if any trainer can work with you. I found it helped strengthen my core and I don't throw my back out as often!

FLAKMA wrote: »

Hi all,

Just a quick question for the masses in regards to back pain. I did a search but couldn't find any information I was looking for. I have a displaced lumbar disc. I have had epi injections twice already. The docs say to "lose weight" and my back pains / bulging discs will heal over time.

This does not help me now. I am motivated to do the work, but my body can't keep up. I throw my back out at least every 3 months, and then the injury takes me out of the game for at least a month. This is no muscle strain. This is a "holy *kitten*, I can't move" pain. If you have had spine pain before, you know what I mean.

I can feel my spine tweak every time I move in my chair, or twist wrong on the elliptical, or heaving dumbells up after a bench press set.

I worry daily that I will throw my back out, and I am sick of it interrupting my lifestyle change. I currently do daily stretches (lying on my back and bringing knees to my chest, and lying on my stomach and doing the superman).

Anyone have any other suggestions? Maybe something I can do daily in my sedentary job? My next step is surgery if I can't get this routinely reoccurring pain to stop.

Thanks!

Find a physical therapist who can teach you proper stretching and safe ways to move in regards to the chair.
Skip the elliptical and dumb bells for now. Take walks if that is safe for you.
The best thing you can do for your back is to eat less food. Good luck.

i feel for you, my husband is suffering from bulging discs for a year now and now has to get surgery. i think he done to much at work, exercise etc and never really gave himself time to recover and made himself worse. He was told to just walk and do his stretches every day. So hope someone can help and look after yourself!

Hey everyone. I've just found this thread from several months ago in a search...I've got herniated discs and all that mess, and looking for people in the same situation where exercise is impossible so must lose weight via dieting. Anyone want to carry on a group?