Herniated Disc.. workout dilemma??? Help!

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SErickson2018
SErickson2018 Posts: 24 Member
in Fitness and Exercise
I started my weightloss journey a few months ago. I ended up getting an extremely bad herniated disc in my lower back which is pushing on my siatic nerve.
I was going to the chiropractor twice a week. Now I’m down to once a week. I still have pain but it is not as extreme. I was advised to take a break from the gym.
I know that most of weightloss comes mainly from good nutrition and healthy eating habits. I have gotten that part down and I have seen results. But I feel like my results and my back would be even better if I could mix back in some excerise. Now that I’m feeling a little better. I would like to work out again more and help strengthen my lower back.
Obviously I don’t want to make things worse or set back my progress.

I’m wondering what kind of excerises are not hard on lower backs/ herniated discs and will still get me weightloss results? Anyone going through the same thing? What have you done, any advise would be greatly appreciated??

Replies

  • cwolfman13
    cwolfman13 Posts: 41,868 Member
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    I had a herniated disk in my upper back...physical therapy helped a lot, but I was basically full stop from the weight room for about 5 months except to do PT work on my own and some certain isolation movements that didn't hurt my back. I couldn't cycle for about 2-3 months and had to ease back into that.

    I mostly did a lot of walking and my PT work. The exercises I could do were given to my by my physio.
  • RaeBeeBaby
    RaeBeeBaby Posts: 4,245 Member
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    Swimming, water aerobics, yoga, walking. No running (too much impact). There are great YouTube videos for low-back pain. Swimming and water aerobics are very good low/no impact workouts.

    Make sure you have good shoes, custom insoles have been a life saver! I can't say that enough. Once I got custom insoles for my walking shoes, my back issues got better.

    I've suffered from lower back pain off and on throughout my life. Chiropractic helps, as does acupuncture. I also use a TENS unit (Transcutaneous electrical nerve stimulation) when it gets really bad. Both my chiro and acupuncture office also use these, so I know it's safe. Good luck!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
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    I just squatted and deadlifted at a useful intensity under a watchful eye of a doctor who is educated in barbell movements. I held form at the appropriate intensity without pain issues and things worked out.

    That being said I have pain 24/7 regardless and there is no gaurentee that my disc was the cause of my pain since I didn't have a MRI prior to discovering it since most people my age have some form of disc abnormality though pain isn't always a symtom.

    I would never trust a chiro's opinion. The ones that educate themselves on the body anatomy and on pain science usually move onto a more science based treatment of medical professions.
  • TrishSeren
    TrishSeren Posts: 587 Member
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    Valerie Adams, one of the best shot put throwers in the world has 7 herniated discs. And that woman can lift some weight!

    If you have a decent PT or coach and a doctor/physio that knows what they are doing then it shouldn't derail you.
  • RaeBeeBaby
    RaeBeeBaby Posts: 4,245 Member
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    Chieflrg wrote: »

    I would never trust a chiro's opinion. The ones that educate themselves on the body anatomy and on pain science usually move onto a more science based treatment of medical professions.

    Obviously this is a subjective opinion. My experience has been the opposite. After a year dealing with pain in my deltoid, numerous doctor (MD) appointments, 8 weeks of PT and 2 cortisone shots with no relief I sought chiropractic care. Two adjustments later I was pain free for the first time in a year and have not had a reoccurrence of that pain. My chiro is highly educated on body anatomy, pain science and overall general health and has remained in his thriving practice for over 30 years. To each his own. :)
  • lorrpb
    lorrpb Posts: 11,464 Member
    edited July 2018
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    SErickson2018 wrote: »
    I started my weightloss journey a few months ago. I ended up getting an extremely bad herniated disc in my lower back which is pushing on my siatic nerve.
    I was going to the chiropractor twice a week. Now I’m down to once a week. I still have pain but it is not as extreme. I was advised to take a break from the gym.
    I know that most of weightloss comes mainly from good nutrition and healthy eating habits. I have gotten that part down and I have seen results. But I feel like my results and my back would be even better if I could mix back in some excerise. Now that I’m feeling a little better. I would like to work out again more and help strengthen my lower back.
    Obviously I don’t want to make things worse or set back my progress.

    I’m wondering what kind of excerises are not hard on lower backs/ herniated discs and will still get me weightloss results? Anyone going through the same thing? What have you done, any advise would be greatly appreciated??

    Hmm, if you trust your chiro, follow his/her advice. If you don't trust your chiro, see a sports medicine doctor and physical therapist for advice. If you want to make up your own recommendations based on random internet advice, you are free to do so. I don't understand threads like this and we see a lot of them.
  • fittocycle
    fittocycle Posts: 827 Member
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    Please keep in mind that your body is healing. It takes time. Walking would be great as would biking. Gentle yoga and stretching are good too but if any of the yoga poses cause you discomfort then please stop. Be patient and you'll get there!
  • Vvpowerhouse
    Vvpowerhouse Posts: 1 Member
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    I would recommend seeing a physical therapist. They can help with isolation exercises and give you strengthening exercises to help support your back. Chiropractors are good but they usually don’t give you exercises to help maintain and keep the back in proper alignment. Physical therapy can also take a look at your body alignment and see if you are compensating in other areas that could be putting more stress
    On your back. They can also assess your form too while you are working out . Good luck .
  • L1zardQueen
    L1zardQueen Posts: 8,754 Member
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    RaeBeeBaby wrote: »
    Chieflrg wrote: »

    I would never trust a chiro's opinion. The ones that educate themselves on the body anatomy and on pain science usually move onto a more science based treatment of medical professions.

    Obviously this is a subjective opinion. My experience has been the opposite. After a year dealing with pain in my deltoid, numerous doctor (MD) appointments, 8 weeks of PT and 2 cortisone shots with no relief I sought chiropractic care. Two adjustments later I was pain free for the first time in a year and have not had a reoccurrence of that pain. My chiro is highly educated on body anatomy, pain science and overall general health and has remained in his thriving practice for over 30 years. To each his own. :)

    And most chiro's are not. Be very wary, OP.

    Get a second opinion from an MD.

  • Azdak
    Azdak Posts: 8,281 Member
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    You should have a program from your chirp or from a physical therapist. You should be able to do workouts to rehab your back that will also be satisfying as general strength workouts as well
  • pondee629
    pondee629 Posts: 2,469 Member
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    O.P. you have trained, experienced medical professionals of your choosing at your ready reference. Why on earth would you ask for medical advise from strangers on the internet? Talk about your concerns with: Your Doctor; Your Chiropractor; A Physical Therapist recommended by your doctor or chiropractor, any medical professional of your choice. "an extremely bad herniated disc in my lower back which is pushing on my siatic nerve." is not something you'd want to fool around with. You're getting medical treatment for your issue, GET MEDICAL ADVISE FROM THE SAME SOURCE!
  • Bluepegasus
    Bluepegasus Posts: 333 Member
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    I am currently suffering with a disc bulge pressing on my L5 nerve which is causing foot drop and leg weakness. I’ve had it since May and following an MRI, I’ve been referred to a surgeon. I’ve had to give up running, including pulling out of a race for the first time ever, but I am cycling loads to keep up the strength in my weak leg and maintain fitness. I am also doing weights at the gym, but only on the machines, not free weights, and nothing that pulls on my back.
    Check with your doctors, but every medical person I have seen has said cycling is brilliant and is really pleased that I am doing that. It certainly keeps me sane as I would otherwise be going mad, I hate not being active. Hope you heal up soon, I literally feel your pain!
  • SErickson2018
    SErickson2018 Posts: 24 Member
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    pondee629 wrote: »
    O.P. you have trained, experienced medical professionals of your choosing at your ready reference. Why on earth would you ask for medical advise from strangers on the internet? Talk about your concerns with: Your Doctor; Your Chiropractor; A Physical Therapist recommended by your doctor or chiropractor, any medical professional of your choice. "an extremely bad herniated disc in my lower back which is pushing on my siatic nerve." is not something you'd want to fool around with. You're getting medical treatment for your issue, GET MEDICAL ADVISE FROM THE SAME SOURCE!

    I’m not asking for medical advice. I’m asking for workout advise from individuals that may have a similar experience that are also on a weightloss journey, that may have received advice from people that knowledge in this area. (Something I haven’t learned or tried yet). I have been dealing with this for an extremely long time. I have been to a primary care doctor, a specialist, had an MRI, I see a chiropractor 2x a week. I do the RECOMMENDED stretches to ease the pain. I know exactly what is going on in my body. But guess what my doctors are not all/ as knowledgeable in physical fitness and they are about telling me all the things “I shouldn’t be doing”. Well if that’s the case I wouldn’t have a job or a life and no money.

    If you don’t like my discussion post.. next time don’t bother replying.
  • SErickson2018
    SErickson2018 Posts: 24 Member
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    cwolfman13 wrote: »
    I had a herniated disk in my upper back...physical therapy helped a lot, but I was basically full stop from the weight room for about 5 months except to do PT work on my own and some certain isolation movements that didn't hurt my back. I couldn't cycle for about 2-3 months and had to ease back into that.

    I mostly did a lot of walking and my PT work. The exercises I could do were given to my by my physio.

    Thank you for sharing your story. 😊 I’ve started yoga and going to start swimming as well.
  • robertw486
    robertw486 Posts: 2,390 Member
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    SErickson2018 wrote: »
    pondee629 wrote: »
    O.P. you have trained, experienced medical professionals of your choosing at your ready reference. Why on earth would you ask for medical advise from strangers on the internet? Talk about your concerns with: Your Doctor; Your Chiropractor; A Physical Therapist recommended by your doctor or chiropractor, any medical professional of your choice. "an extremely bad herniated disc in my lower back which is pushing on my siatic nerve." is not something you'd want to fool around with. You're getting medical treatment for your issue, GET MEDICAL ADVISE FROM THE SAME SOURCE!

    I’m not asking for medical advice. I’m asking for workout advise from individuals that may have a similar experience that are also on a weightloss journey, that may have received advice from people that knowledge in this area. (Something I haven’t learned or tried yet). I have been dealing with this for an extremely long time. I have been to a primary care doctor, a specialist, had an MRI, I see a chiropractor 2x a week. I do the RECOMMENDED stretches to ease the pain. I know exactly what is going on in my body. But guess what my doctors are not all/ as knowledgeable in physical fitness and they are about telling me all the things “I shouldn’t be doing”. Well if that’s the case I wouldn’t have a job or a life and no money.

    If you don’t like my discussion post.. next time don’t bother replying.

    If possible, see if you can get physical therapy included in the mix. With access to your records and MRI they should be the most qualified to give you specifics as far as what to do and what not to do.

    I have a herniated and fragmented disc myself. The PT I had originally was before the MRI and less specific information was available. And I often hate the recommended stretches and planks (lots of planks!), but I do them regardless. Most of the input I was given suggest against much running, or any higher impact type sport/activity. But it's just input, and I can still run or do those things withing reason.

    For the most part, any low impact stuff seems to be fine, and if I move I tend to be less stiff in my lower back. Often if my back has been sore, getting on my bike seems like a terrible idea, but a few miles in my back is more loosened up than when I started, and the bike is almost always good unless I'm really pushing hard.

    But get more direction from a PT please, and don't take it lightly. You only get one back before they start replacing things.

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