Injury Lower back ( Slipped disc)

You should be able to exercise as long as you keep your back straight. Do you have a brace? If not, that would help! Also, have you seen a chiropractor? If you are out of alignment you may continually injure yourself. If you have done all of these, work into any activity slowly. VERY slowly.

You want to start out with exercises that promote/emphasize spinal/core stability. Step ups, push ups, wide-grip pull down, single leg squat/reach (similar to SL RDL), straight arm pulldown, alternate arm/leg bird dog, oly plate front raise, elastic band side step, dumbbell biceps curl/shoulder press combo.

I ruptured a disk and this is the program I followed--I have also used it with other clients. Once you build up spine and core, it's easier to transition to other exercises. For a variety of non-back related reasons, I have not resumed a full lifting program, so I don't know what my ultimate limitations are. However, I work as a trainer every day, can demonstrate every exercise I need to, often have to pick up 300-800 lbs of plates off the weight room floor at the end of the day; can now bench press, squat and deadlift--and have yet to experience any substantive back pain.

It did take quite a while to be able to do any squats without discomfort. I still can't do heavy squats, but it's for other reasons than my back.

So I would recommended starting off by building a base of back support before going back to a more traditional lifting program. Or better yet, do some physical therapy.

Hi, I am recovering from a bulging disc at L5/S1 and learned I have degenerative lumbar spine. It was 4 solid months of excruciating pain shooting down my leg 24/7, but in the last 2 weeks it has started to get significantly better. I have not sat in a chair, except for driving to work, since August. I woke up every 20-30 minutes at night from the pain for months.

I chose not to take anything stronger than Aleve so that I could stay active and alert. I used ice 20 minutes on and 20 minutes off for hours for months. Apparently the cold/hot cycle promotes blood flow and healing.

Everyone who knows me learned to accept that a) I will most likely have an ice pack stuffed down the back of my pants and 2) I would never sit down.

I did not take any time off work. I modified my workouts, but actually increased my workouts to every day. I found a fantastic PT that taught me how to strengthen my lower abdominal wall and how to move in ways that strengthened my core, lower back and abdominal muscles. I started Yoga and riding my stationary bike and walking. I stopped running, swimming, lifting, skiing, carrying a pack, going to the chiropractor, eliminated gluten and significantly reduced sugar to reduce inflammation and lost 10 pounds. Last week, I was able to cancel my appointment for an injection into my spine because now the pain is just annoying rather than scrape-me-off-the-ceiling-if-I-breath bad.

I am now able to lift light weights and do some body-weight squats, do intermediate yoga, ride hard on my bike, and walk 4-5 miles. I have been told the recovery time is 12-18 months so I am happy with feeling so good after just 4. I am looking forward to starting swimming in a few months (the torque on my lower back from kicking was too much).

I was told by the chiropractor, PT and spine doctor to avoid the back brace. They all said that you need to learn to move correctly and strengthen your abdominal muscles so that the injury does not re-occur.

Have patience with your body, do what you need to do to heal better than you were before - despite what your friends are doing, and invest in some flexible ice packs!

Happy Holidays.