Beginning to lift weights - herniated disk.

Neon Demon

Hi.

I've had an MRI and been diagnosed with a herniated disk. My doctor said that I'm in a good position to make a full recovery provided I lose some weight and strengthen my core. He also advised me not to lift heavy boxes etc.

I've lost two stone from road and trail running. I was concerned about the impact running would have on my back but my doctor said that, given the particular nature of my injury, it's okay to continue with it.

So far, so good, except I'm beginning to suffer from the dreaded 'skinny fat', meaning it's time to work on my physique.

Obviously I'm concerned about lifting weights with an injured back and having received advice not to be lifting heavy objects. So I need to handle this with care.

I was thinking about a basic, bench-based routine that worked my upper body, but which supported my back at all times. Bench press and close-grip bench press will cover my chest and triceps, then perhaps seated dumbell curls and seated dumbell press for my biceps and shoulders (using the upright back support).

What else? How could I work my upper back with those restrictions?

I won't be lifting heavy weights and going hell for leather. I know that is out of the question. What I want is some safe exercises that will work my upper body whilst supporting my back.

In terms of my legs, I run twice during the week and then some very demanding hill-running at the weekend? I feel that's enough?

I'd appreciate any advice.

(By the way I've no intention of lifting until I get the all clear from my doctor. I'd just like to suggest a proper plan of attack to him about how I can safely do this, rather than just blankly stating 'I want to lift weights', which he won't even consider).

Just seeing what my options are.

Many thanks.

Alf Veedersane

Honestly, I'd be inclined to get a good trainer for a few sessions anyway. You want to make sure you tread carefully and do exercises that are not going to potentially do more harm than good, and while some exercises may seem 'harmless', they may be creating an issue you don't realise.

If you post up the general areas that would work for you, someone might be abe to suggest a good trainer.

Stanford

Its almost impossible to protect the spine or isolate the effect of lifting weights on the spine, hit the pool for several months of non weight bearing exercise

Lusocu

Pull ups and chin ups are amazing for upper body, these hit the upper back including lats, traps, rhomboids, even your upper chest will get a bit of work from these, and the long head of the tricep which is neglected through normal pressing movements, and it's a great abdominal workout and will make your biceps grow better than a curl. Curls don't work unless you are making your whole body bigger. As Arnold Schwarzenegger said you can't chisel a pebble. Because chin ups and pull ups are big compound exercise that work many muscles in the upper body, the exercise has a radiant affect that will cause your upper body to grow. They are hard work and are my least favourite exercise to do, very effective though. Single leg Bulgarian split squats and weighted lunges would be a good option for legs as they dont load the spine since the weight is held in your hands. Both of these exercises are compound exercises that can be progressively overloaded with weight through time so you are continually getting stronger.

While you take it easy in the meantime to allow what recovery needs to happen I would suggest seeing a sports physiotherapist to have them analyse your scans and to assess you. Disc degeneration is very common in adults to some degree. People can have a high degree of disc degeneration and show no symptoms and vice versa. Doctors will always suggest lift light and encourage light cardio as default without really having a proper insight into what a body can do. Most are likely not to understand exercise science and how a body is better able to function when is strengthened and how barbell stenght training can rehab physical degeneration and maintain health into old age. It could be very possible that you can build up your musculature around your spine with traditional barbell exercises that are increased in weight slowly over time like everyone else does. Your spine could easily be within the the spectrum of perfectly normal. It's possible for people who train to have back injuries including slipped discs and make a recovery back to training like they used to. A stronger back through training with good technique and starting with the bar before adding weight slowly to front and back squats could put you in a better place physically. I bet you're capable of a lot more than you imagine. Doctors will fear monger you to your living room couch.

dastardly00

Lusocu already suggested it, but I'll say it again... pull-ups.

thehamo

Lusocu wrote: »

Pull ups and chin ups are amazing for upper body, these hit the upper back including lats, traps, rhomboids, even your upper chest will get a bit of work from these, and the long head of the tricep which is neglected through normal pressing movements, and it's a great abdominal workout and will make your biceps grow better than a curl. Curls don't work unless you are making your whole body bigger. As Arnold Schwarzenegger said you can't chisel a pebble. Because chin ups and pull ups are big compound exercise that work many muscles in the upper body, the exercise has a radiant affect that will cause your upper body to grow. They are hard work and are my least favourite exercise to do, very effective though. Single leg Bulgarian split squats and weighted lunges would be a good option for legs as they dont load the spine since the weight is held in your hands. Both of these exercises are compound exercises that can be progressively overloaded with weight through time so you are continually getting stronger.

While you take it easy in the meantime to allow what recovery needs to happen I would suggest seeing a sports physiotherapist to have them analyse your scans and to assess you. Disc degeneration is very common in adults to some degree. People can have a high degree of disc degeneration and show no symptoms and vice versa. Doctors will always suggest lift light and encourage light cardio as default without really having a proper insight into what a body can do. Most are likely not to understand exercise science and how a body is better able to function when is strengthened and how barbell stenght training can rehab physical degeneration and maintain health into old age. It could be very possible that you can build up your musculature around your spine with traditional barbell exercises that are increased in weight slowly over time like everyone else does. Your spine could easily be within the the spectrum of perfectly normal. It's possible for people who train to have back injuries including slipped discs and make a recovery back to training like they used to. A stronger back through training with good technique and starting with the bar before adding weight slowly to front and back squats could put you in a better place physically. I bet you're capable of a lot more than you imagine. Doctors will fear monger you to your living room couch.

These highlighted points are probably the most important to take out of that post. Very sound advice