lower back problem.......please advise

Z

zarrilli

Member
I am writing this close to tears so please forgive me if i babble a bit.......
5 weeks ago i had some pain in my lower back, i went for a massage and by the end of the day i could not walk. I have been seeing a PT since this time and can walk again but still have some pain. Before this i was doing cathe workouts, insanity, tonique...etc 6-7 days a week and feeling really good. Now for the past five weeks all i can do is walk and so i walk a lot but i miss working out and hate the thought that i'll have to regain some lost strength and cardio. The fear of being bed ridden again keeps me from doing more until i am given the 'ok' from the PT (and from my body too!). The worst part is that i have a one year old son and i can now lift him...carefully...but taking even one step with him in my arms brings the pain on. I am so very lucky to have a retired and willing to help mom.... but i cannot describe how much i miss being alone with and able to care for my son.
Anyway, i am diagnosed with a buldging disk. It has been 5 weeks. Has anyone delt with this? Is 5 weeks slow progress? Should i find i new PT? Should i be working with a chiropractor instead? Do i need to just ride this out and let it heal to prevent further injury......will it heal!!.???? I just don't know.
 
Yes there is hope, I have been there. And it is called pilates and yoga stretching for the back. I have been through what you went through, and the thing that worked, always works, is getting your back moving. Gently at first, with yoga stretches specifically for the back then incorporating 10 minutes a day of pilates. I like the Core Fusion disks, did only those for a month and voila, no back pain. I still do those core moves several times a week. See if you can find a yoga for back pain dvd and use it. Ask your PT what to get. If he/she poo poos the idea, find a new PT. In the meantime I hope that PT has you gently stretching and moving and flexing your back. That is how the bulging disk goes away. As for chiropractor, be careful. Many I have found are con artists and make my back worse - they want to see you five times a week like your life depends on it (it does not). And they crack your neck - huge no no - and you feel worse after. All signs that they are bad, bad, bad. I have a great one, but she is NYC so if you are near here I will recommend. Otherwise, ask your MD to refer one.

The key here is gentle movement, lifelong commitment to true core work (not sit ups - pilates exercises for core, there is a difference) and stretching to get blood flow into your back, especially after high impact work. And hot baths feel darned good, with epsom salt in there. There is hope, I promise.

Take good care.
 
HEAR! HEAR! I am the lower back pain queen:confused: I herniated a disc in April, and it really has been quite a long haul, honestly. Your issue may be only "bulging" but, honestly, there is little difference per my doctor.

Have you seen an MD for this or back doctor? I highly recommend this as they usually know the best lower back PTs. You really do need to do the PT, anti-inflammatories and keep up some low impact exercise (ie, walking). I haven't run or done aerobics in almost 6 months and it's about killing, BUT I also need a pain free back to function and work, so I've forced myself to hold off.

My back dr. is a BIG yoga/pilates fan - he thinks it is key for long term back pain sufferers. However, you need to be sure that you can do all of those stretches. Certain stretches (as in forward bending) can actually exacerbate the bulge and worsen the nerve impingement. So, I'd consult with a doctor before delving deeply into yoga.

Do you have any pain now? Any sciatica? I've had two cortisone epidurals which have brought me phenomenal relief. I have twinges of pain every now and then but am much better. No running or aerobics yet, though.

I purchased the Bryan Kest Power Yoga 1-2-3 on recommendation of my doctor. Have I started it yet? NO...I am SO bad. But, I will this week...

Take it easy - being able to take care of yourself and your son are the most important things right now. Jumping back into aerobics too soon could get you right back to square one.

Hang in there- back pain sucks BIG TIME. Trust me, I know. Good luck!

Heidi
 
Yes, I developed a bulging disc about, oh, four months ago now. I'd say I'm about 90% better, but there's still some weakness and loss of flexibility in one leg. I went to a PT who told me to keep my posture perfectly straight (NO forward curving of the spine, so crunches were out, and all those lovely yoga poses like child's pose). I did the "sloppy pushups" she told me to do faithfully, and that made the pain go away. I continued to exercise, just modifying as necessary. I still have a hard time running, but since I don't love it, I don't mind avoiding it. I immediately bought a few lumbar support pillows that I put in the car, at my desk, etc.

My understanding is that bulging disks heal themselves, we just need to be patient and not exacerbate it. Apparently people walk around with bulging disks all the time, symptom free. Then one day it moves just a smudge more, and bam! You have nerve impingement, inflammation, and all the rest of it.

Good luck in your recovery.
 
I have a compressed disk in my low back and had over a year of pretty severe pain until an acupuncturist/chiropractor helped with the acute pain. I am still very careful.

I would be very careful with yoga and pilates. I found they hurt my back more - forward bends were painful for me and caused spasms. Many of the move in pilates where the legs are extended put too much strain on my back.

I guess what I'm saying is go very very easy and follow the advice of your doctor/PT in terms of exercise before you do anything else.

My doctor also advised me to avoid lots of low back stretching until the pain subsides - otherwise you and cause the muscles to spring back tighter than they were.

Good luck!
 
It's been a 11 or 12 years but I had L4 & L5 herniation, sciatica and foot drop. I was taking my son out of the car while he was asleep in his car seat and wham. Brought to my knees. Didn't drop my son though. :)
I saw my Dr. and then a Back Specialist. The surgeon said it was 50/50 if I'd get better with surgery or worse... didn't like the odds so I didn't pursue surgery.
I did use a recommended chiropractor once a week for 6 weeks and ... I'm not saying to do this but I did the Firm workouts. Early firms, Vol 1, 2, 3 etc. with light weights and modified when needed (no crunches etc.) I couldn't do any impact stuff for a long time. I'd say it took me about 9 months to be pain free but it was worth it. No surgery. I do have to exercise at least 5 days a week and do core at least 3x a week or I feel my back tighten up.
Good luck. I'm glad you have help with your little one.
 
Agree

I agree with the other posters. 5 years ago I had a herniated disk at L5-S1 along with the sciatica for 12 weeks, 5 of them in excrutiating pain. I normally can bend my body over and touch my nose to me knees but all I could do is bend the head for only a few inches, let alone the shoulders... I took it very slowly, doing PT and walking, however so slowly. It would take me almost 1 hour to walk a mile (I could do it in 13 min. before). THen I slowly introduced Pilates and Yoga along with specific stretches all OK's by the PT and back specialist. Later I reintroduced Cathe's easier DVD's and some low weight training. Every now and them I get a "crisis" I like to play golf and it sometimes triggers pain, so I LISTEN TO MY BODY. No point in trying to be smart and prove something.
As for DVD that can help, Rodney Yee does a special Yoga for the back. Combine that with Classical Stretches for back pain and you can also introduce some Yamuna ball rolling. My best results are when I do a Classical stretch and Yoga in the afternoon alternating each day. I usually do my full Cathe w/o in the morning. I am presently doing a undulating STS rotation and do also all the Shock Cardio. But I don't hesitate to modify if needed. Again, no need to try to prove you can outdo someone else. Listen to your body. I have the feeling sometme that I keep starting all over and I do...but it's much better and I feel more accomplished than just doing nothing.
The best of luck.
 
thank you all for your suggestions.

pressju, yes i am in nyc and would love a good recommendation.

I had planned on incorporating yoga into my routine as soon as i can and will look into the videos suggested. I think i might also take a class or two with an instructor first to make sure i have proper form.

cocob1: it's amazing what we'll do for our kids, isn't it? i'm sure you did everything in your power not to drop him even while being brought to your knees!

Thank you all and i wish you all the best back health as well!!
 
Yowza

I had a bulging disc. Oh the pain. I've never had anything like it. I can't imagine what a slipped disc feels like and I hope I never find out.

Mine took 3-6 months to recover properly, but the first three weeks I couldn't even sit, so I just lay on the floor. My daughter was 8 at the time and I still used to be lift her to snuggle her but by the time I'd recovered myself sufficiently she'd grown too big so I was never able to pick her up again.

Now years 10+ on I find that the 'supermans' really aggravate my back for 2-3 weeks afterwards so I completely disregard them now. Apart from that I quite often modify plyo/tuck jumps etc to high knees or similar and really feel like I'm cheating in my workout, but that's partly to safeguard my knees also at this stage - and figure better safe than sorry.

Good luck and don't try to rush it. It'll get there in its own time, but you'll have to be careful forever on now - everytime I feel the slightest twinge I desist from whatever I'm doing and go do something else.
 
I know this may sound like a silly response but if you can get your hands on a corset it helps. Good posture throughout the day really reminds you to engage your core and support your back. hope you feel better.
 
I'm also dealing with lower back pain. It's pretty bad right now cuz I did a plyo workout the other day and I guess my back didn't like it. I have 3 bulging discs in my cervical spine...and although, I've never had my lumbar spine MRI'd...I imagine I have them there also.

Why is it that Pilates is helpful? I'm gonna try to incorporate it into my routine. I know that in general strengthening the core helps back pain...is this why? What DVDs does everyone recommend?
 
zarrilli said:
I am writing this close to tears so please forgive me if i babble a bit.......
5 weeks ago i had some pain in my lower back, i went for a massage and by the end of the day i could not walk. I have been seeing a PT since this time and can walk again but still have some pain. Before this i was doing cathe workouts, insanity, tonique...etc 6-7 days a week and feeling really good. Now for the past five weeks all i can do is walk and so i walk a lot but i miss working out and hate the thought that i'll have to regain some lost strength and cardio. The fear of being bed ridden again keeps me from doing more until i am given the 'ok' from the PT (and from my body too!). The worst part is that i have a one year old son and i can now lift him...carefully...but taking even one step with him in my arms brings the pain on. I am so very lucky to have a retired and willing to help mom.... but i cannot describe how much i miss being alone with and able to care for my son.
Anyway, i am diagnosed with a buldging disk. It has been 5 weeks. Has anyone delt with this? Is 5 weeks slow progress? Should i find i new PT? Should i be working with a chiropractor instead? Do i need to just ride this out and let it heal to prevent further injury......will it heal!!.???? I just don't know.
Click to expand...

You have a couple of options: Pilates and Yoga. Both work beautifully in relieving bulging discs. I have two herniated discs (L4 & L5) and I am as active as ever. I went to PT and it helped a little but when I started in with the yoga/pilates my condition improved greatly. Just be careful with forward bends and rollovers when you first start out as your back is likely to be tender. I find that the exercises that stretch my hamstrings and hips (piriformis muscle) helps the most.

There are hundereds of articles and sites online that discuss pilates/yoga for bulging/herniated disc relief. You can Google them. Good luck and please let us know how things go for you.

Marlene
 
lorajeanne said:
I'm also dealing with lower back pain. It's pretty bad right now cuz I did a plyo workout the other day and I guess my back didn't like it. I have 3 bulging discs in my cervical spine...and although, I've never had my lumbar spine MRI'd...I imagine I have them there also.

Why is it that Pilates is helpful? I'm gonna try to incorporate it into my routine. I know that in general strengthening the core helps back pain...is this why? What DVDs does everyone recommend?
Click to expand...

Lorajeanne,

Pilates helps by strengthening your core and lower back. Having weak abdominals contributes to back problems. It also helps because you become more flexible as you do the exercises. I found at that when you have imbalances in your body (tight hips and hamstrings) also contribute to problems.

Jennifer kries Method Precision Pilates is a good DVD to start with. Windsor Pilates is also good. Hope this helps. Let me know how it works for you. Baron Baptiste has a couple of nice yoga workouts if you prefer Yoga. Both will help you.
 
In addition to pilates and yoga, I also have an inversion table. It helps by stretching and straigtening the spine and vertebrae. I use gravity boots with mine and I hang upside down. It really helps.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top