Prolapsed Disc Exercise Routine
Discussion
I'm not an expert, just a layperson, but I have bulging discs and disc deterioration - but not prolapsed.
FWIW I have been advised to avoid any impact sports - so I am allowed to walk (but I have to concentrate on my hip position as I wiggle too much!), the cross trainer, and the bike in the gym. Also advised to build up core strength (specific exercises from the physio) to help stabilise the back and hold everything in place.
Best to ask your consultant/physio, but I'd avoid any impact sports, or those that involve twisting or sudden movements until you've asked them (just because I'd be scared of making it worse, but there are physio's etc. on here who will know a lot more than me).
FWIW I have been advised to avoid any impact sports - so I am allowed to walk (but I have to concentrate on my hip position as I wiggle too much!), the cross trainer, and the bike in the gym. Also advised to build up core strength (specific exercises from the physio) to help stabilise the back and hold everything in place.
Best to ask your consultant/physio, but I'd avoid any impact sports, or those that involve twisting or sudden movements until you've asked them (just because I'd be scared of making it worse, but there are physio's etc. on here who will know a lot more than me).
Although I never had a full prolapse (I think the term used was "right postero-lateral bulge" when my lower back went to rats
t 18 months ago), I'm now exercising pretty much normally. I do a mix of rowing, circuits and strength training and have so far (touch wood) not had any relapse!
Immediately after the injury I had 6 weeks of physio to reduce the bulge and allow everything in the region to calm down, then 8 weeks of rehab exercise which concentrated on increasing my core strength and thoracic flexibility, both of which apparently lighten the load on the lumbar spine. There was lots of work on the Swiss ball, mainly execrises involving maintenance of balance/stability rather than movement (i.e. no crunches etc.).
I then moved on to exercises to strengthen the back muscles and improve my posture (lots of back extensions on a Roman Chair, and other, even more terrible, things involving the Swiss ball!). About 4 months after the date of injury I was fully recovered and back to a "normal" training regime. A couple of general observations which may be interesting/useful:
1) With a posterior disc bulge, avoid any flexion of the afflicted area of the spine. I now do all sorts of stuff, including deadlifts, but am always VERY careful to observe strict form and avoid lumbar flexion.
2) Pay attention to what your back is telling you - I have a problem with long-haul flights; for a few days afterwards my lumbar spine is "dodgy". Nothing terrible, just a bit achey and stiff. I exercise around it (i.e. no rowing, nothing that stresses the surrounding muscles like deadlift), and it settles down again. So don't be afraid to vary your routine to allow things to calm down if they've flared up.
ETA that I am not a doctor, physio or qualified in any way - this is just what I've done since my injury. You're always best consulting people who actually know what they're talking about!
t 18 months ago), I'm now exercising pretty much normally. I do a mix of rowing, circuits and strength training and have so far (touch wood) not had any relapse!Immediately after the injury I had 6 weeks of physio to reduce the bulge and allow everything in the region to calm down, then 8 weeks of rehab exercise which concentrated on increasing my core strength and thoracic flexibility, both of which apparently lighten the load on the lumbar spine. There was lots of work on the Swiss ball, mainly execrises involving maintenance of balance/stability rather than movement (i.e. no crunches etc.).
I then moved on to exercises to strengthen the back muscles and improve my posture (lots of back extensions on a Roman Chair, and other, even more terrible, things involving the Swiss ball!). About 4 months after the date of injury I was fully recovered and back to a "normal" training regime. A couple of general observations which may be interesting/useful:
1) With a posterior disc bulge, avoid any flexion of the afflicted area of the spine. I now do all sorts of stuff, including deadlifts, but am always VERY careful to observe strict form and avoid lumbar flexion.
2) Pay attention to what your back is telling you - I have a problem with long-haul flights; for a few days afterwards my lumbar spine is "dodgy". Nothing terrible, just a bit achey and stiff. I exercise around it (i.e. no rowing, nothing that stresses the surrounding muscles like deadlift), and it settles down again. So don't be afraid to vary your routine to allow things to calm down if they've flared up.
ETA that I am not a doctor, physio or qualified in any way - this is just what I've done since my injury. You're always best consulting people who actually know what they're talking about!
Edited by Quaint on Thursday 2nd July 10:41
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