Thread: Exercise With Disc Prolapse

Hey Doc!

I was hoping you can give me a hand here:

I've been packing on weight quite a bit lately since I was diagnosed with an L5/S1 disc prolapse and stopped gyming altogether. I was hoping to get back into it doing things that are 'allowed' if there's anything like that just to try and rev up my metabolism to stay moderately fit.

I was wondering, what exercises could I still be doing that would not aggrevate my disc prolapse in any way? Or would total rest be still recommended?

Also, in regards to cardio, is the recumbent bike in the gym a viable aerobic option at all?

Any help would be invaluable

Thank you.

Hi Jason, disc prolapses are certainly not fun.

Discs don't like flexion, i.e. bending forward, particularly when combined with load or twisting movements. When they're acutely inflamed, they don't like anything at all!

In terms of weights, you could still do exercises where your back is supported, so light leg press (and I mean light), bench work (chest, tricpes, dumbbell rows - lock in your core and maintain excellent form), lat pulldown (light again), preacher curls, anything where you're not bending your back. This also means avoiding lifting heavy weights from the rack, etc, so machines may be a good choice.

Cardio - hit the water. Hydrotherapy is your best bet, as it will take the pressure off of your disc. Get your pulse up and keep it up for 30-45 mins. Don't use the recumbent bike, as this places your lumbar spine in a state of flexion which discs don't like. Use a normal stationary bike, put the seat up and don't lean forward. Again, lock in your core when cycling.

Other exercises - You need to be doing some corrective work for the disc - so McKenzie exercises from a Physio, as well as some coaching on training your core is essential.

Avoid - squats, deads and seated rows - these will absolutely flare your back up.

Medication - ask your doctor for some anti-inflammatories (which I would imagine you already have). Failing that, Voltaren Rapid from the chemist will do the job, just ask the pharmacist for advice before taking it, particularly if you are on other meds.

Let us know how you progress, but keeping your weight down is really important when it comes to discogenic low back pain. Manage your diet. If you need dietary advice, post it up here for the gang to provide feedback.

BD

Sorry to Hijack the thread, but Doc I have just been diagnosed with 2 bulging disks.

Do they heal themselves and can I continue to do weights, running etc?

That would depend on the severity of the damage, mate. Interestingly, you could CT/MRI 100 people and 90% of them would have disc bulges but would not have any complaints of back pain.

Not knowing your scan results, you'd be best seeking advice from a physio, preferably one who understands bodybuilding and can assess you appropriately. As I recommended above, avoiding flexion (bending) under load is the best way to avoid damaging your discs. Work on avoiding further damage and managing what you already have with good advice and exercises from an appropriately-qualified professional. Really work on your core and be mindful of your body mechanics. Pilates is excellent for improving core strength and teaching greater body proprioception or awareness through movement.

Let me know if you need any further info or explanation.

Cheers,

BD

Originally Posted by BODY DOC

Hi Jason, disc prolapses are certainly not fun.

Discs don't like flexion, i.e. bending forward, particularly when combined with load or twisting movements. When they're acutely inflamed, they don't like anything at all!

In terms of weights, you could still do exercises where your back is supported, so light leg press (and I mean light), bench work (chest, tricpes, dumbbell rows - lock in your core and maintain excellent form), lat pulldown (light again), preacher curls, anything where you're not bending your back. This also means avoiding lifting heavy weights from the rack, etc, so machines may be a good choice.

Cardio - hit the water. Hydrotherapy is your best bet, as it will take the pressure off of your disc. Get your pulse up and keep it up for 30-45 mins. Don't use the recumbent bike, as this places your lumbar spine in a state of flexion which discs don't like. Use a normal stationary bike, put the seat up and don't lean forward. Again, lock in your core when cycling.

Other exercises - You need to be doing some corrective work for the disc - so McKenzie exercises from a Physio, as well as some coaching on training your core is essential.

Avoid - squats, deads and seated rows - these will absolutely flare your back up.

Medication - ask your doctor for some anti-inflammatories (which I would imagine you already have). Failing that, Voltaren Rapid from the chemist will do the job, just ask the pharmacist for advice before taking it, particularly if you are on other meds.

Let us know how you progress, but keeping your weight down is really important when it comes to discogenic low back pain. Manage your diet. If you need dietary advice, post it up here for the gang to provide feedback.

BD

I really appreciate you taking the time to write this valuable information.

I will have to look into a physio for some core work then. I think I am good with nutrition, my diet is structured so to lose weight as at this point in time I feel like excess body weight is definitely a burden.

Just a quick question there about some physiology - My prolapse is a disc sequestration and I wanted to know whether the annulus pulposus that has leaked out regenerates at all?

Also does the nerve get decompressed with time at all? Or is this something im going to have to stick around with?

Thanks again!

You're very welcome mate.

That would depend on the degree of damage and whether the annulus has been breached. Sequestration can be nasty, particularly if it fragments, as it can cause nerve root impingement and nasty leg pain. In these cases, discectomy and removal of the offending fragment may be required.

Have you seen a Neurosurgeon or Spinal Orthopaedic Surgeon?

BD

Nope, Doc said to just rest for now. I was told that sequestration is the worst kind within the disc prolapses as the annulus has fully leaked out... I feel much better at the moment in terms of the back itself which is virtually not hurting anymore but I still do get the annoying sensation down the glutes quite often which makes me wonder whether it will ever go away since it seems to persist even though my back pain nearly disappeared [A radiologist I did see was surprised I only felt the results of the compressed nerve only down my glutes as it did seem to be hammered against the disc]. I think that I made things a little worse with my efforts to rev my metabolism lately and went a little overboard in the gym as my back now feels slightly uncomfortable and tight - not to a degree of pain though...

Great info Body Doc. Jason, I had the same problem. My prolapse was at L5/S1 which resulted in terrible sciatic pain. I put up with it for about 6 months before I went two TWO ortho surgeons, who both said the problem would not go away without an operation.

I tried everything to rectify the problem.. including a sabbatical from the gym, swimming exclusively, pilates, chiro, physio, acupuncture... unfortuantely nothing worked.

In my case the internal fluid within the disc had leaked out and was pushing on my sciatic nerve. Very very painful and dibilitating.

Surgery went well and 8 weeks post op, I'm back into training.. But, just as Doc said, I avoid any exercises where flexion or extension is involved as well as spinal compression... so absolutely NO squats, deadlifts, bent over rowing etc...

I still swim twice a week and do pilates 2-3 times a week.

Occassional light pain in my calf muscle but hey, it's nothing compared to the way it was pre-op.

Good luck mate.

Damn, this is scary stuff.

I remember your other thread Jason. Is this the resulting diagnosis of that problem or has this built up from there? Anyways, all the best, wish you a speedy recovery.

Originally Posted by KromTromeggadom

Damn, this is scary stuff.

I remember your other thread Jason. Is this the resulting diagnosis of that problem or has this built up from there? Anyways, all the best, wish you a speedy recovery.

Thanks mate!

Yeah, this is the result of my previous thread where I just had 'a bit of back pain', was painful hearing the diagnosis because I feel that, in a sense, I was robbed from my innocence. Until now all I cared about is getting as strong as humanly possible where as now all I care about is health and I am forced to alter everything I do as to accommodate for my back.

Thanks for the reply gruntjc, glad you feel better now. I really hope that things won't have to escalate to a surgery with me.

Great post Gruntjc. Often when mechanical deformation is too great, physio, chiro, etc is a complete waste of time and money.

I think an important point to take away from this is that discogenic low back pain can happen to anyone, and VERY easily. This is why we harp on ad nauseum about good form and stabilisation. It could only take one dodgy deadlift to set you on course for the operating room.

I have particularly enjoyed some of Johnnie's posts regarding form when strength training and the "feel" you need to engage when performing correct technique. Never sacrifice good biomechanics for weight. Your back will thank you for it.

BD

Body Doc,

My doc said it is a mid case but the pain is very inhibiting, and often I now have trouble just bending over or getting out of a seat.

My doc said I should do swimming in a heated pool for a while. He didnt mention wheather it would if it would fix itself of what I should do (but had about 20 people in the waiting room, so I sort of understand his rush). Could you advise me what to do?

Is there anything I can do to speed the healing process?

Speeding up the healing process involves logically avoiding the things that flare it up, as we've mentioned.

You also need to make sure you keep the area warm, ensuring good circulation, take your vitamins, drink plenty of water, keep your weight down, don't smoke, take 100mg of aspirin a day (so long as it doesn't affect you), and avoid too much alcohol. These are just small things to assist any form of healing. Acupuncture also helps a lot, from personal experience.

Specifically, you need to see a physio, I would recommend a Manipulative Physiotherapist (Yellow Pages, or call the Australian Physiotherapy Association for a listing). Train your core and keep your hamstrings and hip flexors flexible to reduce the amount of flexion/extension required from your lumbar region.

Hope this helps.

BD

Thank BD,

You are a credit to this forum.

Caveman

ahhhhhh discs.....

Had a laminectomy/C5-6 fusion..... such joy.