Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
I have a herniated disk in my low back. I already do the 3 exercises recommended by Stuart McGill: curl-ups, side planks and bird dogs.
What other exercises/stretches do you guys do to prevent lower back pain?
I think the McGill exercises are good. Beyond that I would try to be as active as possible. I was scheduled for surgery after a period of intense pain that kept me awake all night. The surgeon had me do physical therapy the date of the surgery and I started out by walking/running on the treadmill. I started running outside and pushed through the pain and it gradually went away. I ended up cancelling the surgery and have not had any further problems.
I also have a herniated disc (L5-S1) with S1 nerve root compression that causing a lot of leg pain and am scheduled for surgery on May 1st. Been dealing with it for many months and have tried multiple non surgical interventions without success, including PT (that was the first thing recommended, in fact).
What they focused on at PT, and what I have continued at home (in addition to continuing at the gym 4X per week), are primarily stretches, core strengthening and spine stabilizing exercises. This is what I do every day at home, for instance (forgive me in advance if I don't call them by their correct names). It takes me about 35-40 minutes. I've made it part of my daily routine, and I've built up a lot more core strength, which will hopefully help me post op:
Cat and camel
The Superman
A lumbar stretch that I just refer to as the McKenzie exercise
Wag the Dog
Sciatic nerve glides while supine
Piriformis stretch while supine
Clamshell exercises (abductors)
Adductors
Bridges with alternate legs
Prone hip extension
Lateral walks with a medium tension band
Full planks (I do 4 at 60 seconds) Or some other variation like bird dogs.
Side planks (I do 3 on either side for 60 seconds). Sometimes I'll do scissor planks.
Dead bug
Ice is good to reduce back pain and it definitely reduces swelling. My back (lower back) has damaged discs from years of abuse and the best thing I’ve been able to do to relieve pain and maintain a mobility is to do crunches every day on an exercise ball. Before and after the crunches ( and I’m only doing a dozen reps) is to stretch and hyperextend on the ball.
If I do this every day or every other day, I have Zero back issues.
Surgery should be a last resort. Minimize sitting, laying in bed. Stay active, walk, do exercises/stretches that are beneficial. Strengthen your core and that will take stress off your back! Lose weight, maintain a healthy weight. Lift properly, don't bend, lift, or twist in a way that strains your back. Do the stretches everyday that people mentioned above, there's a lot of good Youtube videos highlighting stretches for back pain.
I have a herniated disk in my low back. I already do the 3 exercises recommended by Stuart McGill: curl-ups, side planks and bird dogs.
What other exercises/stretches do you guys do to prevent lower back pain?
I was told to do pelvic tilts flat on my back with my knees bent. It’s hard to describe how to do them but it’s basically like your trying to elevate your genital area without using your stomach muscles. I keep my fingers pushed into my stomach to make sure I’m using other muscles. There are some stretches that would probably help too. If you search the web for exercise for lower back pain you can get a ton of useful suggestions/videos etc. and it’s easy to see which are the most commonly suggested.
Walking is pretty good for herniated disks. Try to avoid sitting for too long if you can. I only do yoga at home because I can't twist or do a lot of the stretches in yoga classes.
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.
Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
