Gym after PT for bulging discs

Hey there!

I had an L5-S1 disc bulge/hernia a few years ago now. It took a long time for me to be able to walk properly. My right side is never going to be a 100% but it's pretty close to it now!

My journey might not be your own but this is what I did.

1. Followed PT like a man possessed. Alongside visits, I was prescribed a lot of core stabilisation exercises (Cat Cow, Back extensions, McGill Big 3 etc) which I did multiple times a day.
2. I used very little, if any pain meds ( I do not recommend this nor am I saying you should use pain meds, this is just what I did) so I could more accurately judge my pain on a scale of 1-10 and see if I made progress.
3. Read up on everything I could related to back injuries and permanent rehab

I also had knee injuries on my right side that stemmed from overcompensation of the left/less use of the right.

Sometime last year, my PT had me start on dumbbell squats and dumbbell deadlifts. Again I followed the instructions and as soon as I felt stable - I moved to barbell lifts.

If you are cleared for it, there is nothing better for the core and back than properly performed, well programmed and progressively overloaded Squats and Deadlift program.

I'm not sure what your routine was prior to this but if you're cleared for lifting, there's nothing better than packing on the muscle to take the pressure off your spine.

Hopefully this helps and hopefully this gets you back in the gym soon

Cheers

Don't ask the internet- ask your PT! My post-back-injury exercises basically mean never lifting heavy again. I do loads of stability and some strengthening. My PT gave me LONG lists of progressive exercises. They are things like laying on my stomach and lifting one arm and then resting it. They build up to being able to lift both feet. You can't rush these things. Source: was recently in PT for 6 weeks, 3X a week because an injury flared up out of nowhere. I have 2 bulging disks in my lower back, one herniated and narrowed. I was unable to walk upright for 2 and a half weeks.

Were your setbacks related to not following the PT's instructions?

I have blown discs in the lumbar as well. Tons of walking, hamstring stretches, core work got me back to lifting. I have awesome deadlifts but have to go cautiously with my squats. Progressing but slowly. Everyone heals differently, and everyone’s muscle balance/imbalances affect them differently. Work with your care providers, move carefully and add weight slowely. You may find some lifts are easier than others and some are more aggravating. We cannot tell you what will work.

I herniated my l5 about 8 years ago. It left me with some permanent nerve damage that causes numbness on the front of my leg, but no strength loss. It took about a month or 2 before i could start easing back into the gym, and about 4 to 6 months before I was back to my old lifts again. Legs took the longest because i couldnt get my hips to rotate properly for a while and lost most of my power. Listen to your PT and only push as hard as your body will let you. Its important you pay attention to what your body is telling you when you're recovering from an injury like this. Good luck in your journey and be patient.

I'd talk to your physical therapist about setting up a routine to be safe. I've had four back surgeries (herniated discs and congenital stenosis) and have had to modify certain things. The crunch machine is something all my therapists told me to stay off of and after trying it again recently with only 10lbs my back and nerve damage was real flared up, I thought maybe it would be better now that I've had fusions but nope! With leg machines it hurts my back to push the weights down to start like the calf machine but it's my favorite machine so I still do it. Free weights so far the hardest thing is laying on the bench, getting on and off plus just laying on it is tough as my hip flexors are tight though it's getting better doing a back yoga routine. Dead lifts are an exercise I've heard mixed things about but haven't tried it. The trainer that set up my routine was hesitant to give me core exercises, I mostly do things at home like planks, side planks, sit ups with weights, and bicycle obliques. I need to step up my core.

I am a PT. I think you should eventually be able to get back into resistance training just fine. Actually, it should continue to help your back if you are using good technique and listen to your body.

I think our personal preferences play into how we treat. I love to exercise and find I can relate to athletes and those who enjoy exercising that other PTs would seem as "overtrainers". I would talk to your PT about your goals. I would consider trying another if they tell you you can't get back in the gym.