However, I need to know what some good exercises are that will not aggravate my pain. It’s from a bulging disc. I recently just stopped going to physical therapy as the pain had significantly subsided and I started going to the gym. Now, the pain is back and it is worse than ever. Any suggestions?
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#1 by mistify on January 28, 2010 - 4:39 am
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First, contact your PT again, and possibly your doctor if needed. Second, realize that recovery from a bulging disc really takes about 3-4 months for that annular wall to really build up competence again. Although PT is not needed for this period of time, your home exercise program should be continued and new activities should be gradually introduced.
Generally speaking, people with disc derrangement problems will do worse with exercises that load and flex the spine such as prolonged biking or walking up an incline. Conversely, activities that unload the spine (such as swimming) or create extension (walking on level surfaces or going down a decline) will usually be better. However, only your therapist knows how you respond to certain movements and it would be best to get in touch with him/her as the rules cannot be applied generally.
#2 by jplynch8 on January 28, 2010 - 7:02 am
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i had some sever back pain from this place i worked at my doctor told me to make sure i stretch alot before and after working out. he also said do the stretches throughout the day whenever i start to feel pain. ill try to write out the stretches he told me to do.
1. kneel down on the floor with your legs underneath you. then lean down and reach out without with your hand in front of you. it kinda looks like your bowing to worship something
2. stand with feet shoulder width apart about 1 1/2 feet from a wall lean towards the wall like you are going to do a push up. instead of putting your hands out to catch yourself use your elbows. once your elbows are touching the wall gently push your hips towards the wall this will strecth your lower back really good.
3. extend your arm straight up while standing or sitting bend your elbow so that your hand is touching your shoulder blad on your back. then with your other hand grab your elbow and pull towards your head.
4 dont bounce when you stretch. always stretch slowly towards the position you wish to achieve.
Hope this stuff helps. I know you are looking for low impact excercises try the eliptical machines and also swiming is very low impact and is good for building muscle
#3 by Anonymous on January 28, 2010 - 11:48 am
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