Getting fit again after slipped disks

[Indecisivelurcher]

Has anyone got any tips? I had a couple of prolapsed disks with sciatica at the start of the summer, I suspect it had been going on longer but been misdiagnosed as pulled patella tendon + hip flexor. The root cause has been put down to pelvic instability and a weak core generally. I've been doing physio exercises almost daily since July (leg raises, clams etc) and weekly pilates for about 9 weeks now. I do up to an hours walking a day with the dog and run around after little people 4 days a week. I feel like I'm ready to do more, but I'm worried about doing myself in! Before this 'injury' I was running once a week about 5 miles, road bike about an hour or so once a week, and swimming once a week. I need to keep up the pilates for life. I feel very stiff. I know my hamstrings are still super tight and my knees are sore. What can I do to get some cardio fitness back, improve muscle tone, get more flexible, without risking my back? I feel like I need a recovery plan.

[Indecisivelurcher]

Suggestions of what classes I could look into would be good. Or recovery plans others have done. Thanks people!

[BusterTheBulldog]

Swimming? Yoga and spin classes too.

My husband did exactly the same as you a couple of years ago, it was a fairly slow recovery over 6 months, but he’s back running (better than before!) and doing other sports. He has to stretch religiously and not sit down too much too.

I’ve also suffered from sciatica this year, and also recommend spin classes, the one thing I could really still go hard at. I hope your recovery goes well

[moreismore]

I would recommend an account called ourfitfamilylife on Instagram. Great for pelvic floor and safe core exercises. Don’t run again until you’re sure your core is strong- cycling and swimming are better. You need strong gluten and you need to stretch hamstrings and hip flexors. Avoid sit ups and crunches completely going forward. Have a look at functional exercises as you also need to learn healthy movement patterns.

[moreismore]

*glutes not gluten!

[weeblefeet]

I've had similar and do yoga, Pilates and swim

[weeblefeet]

Yoga with Adrienne on YouTube also has a good sciatica video

[Indecisivelurcher]

Thank you. Spin might be good for scratching my itch. I want something that gets me sweaty! I agree yoga sounds sensible, I will try youtube for that.

[moreismore]

Not to be a party pooper but be careful with spin-when you get tired and still try to keep up with the class you will probably not move very efficiently and could annoy the discs! By all means go, just listen to your body!

[Indecisivelurcher]

Argh... I don't know what to do...

[weeblefeet]

I've signed up to a swim challenge eg swim the length of the channel in so many weeks. It's helping a lot and I'm definitely toning up

[Indecisivelurcher]

Swimming is the safe thing isn't it. I just don't like it that much, it feels like an effort! But I'll deal with that!

[FaithInfinity]

I’ve had similar but in my neck. Course of physio and the right medications have eased the pain. My physio said walking was the safest bet! I can’t even do head above water swimming as it puts too much strain on my neck! I’m gearing up to running but I’ll probably do slow running to start with. If you fancy spin I’d tell the leader about your back and they can advise you.

[Indecisivelurcher]

Hey up @faithinfinity, sorry you're in a similar boat. I've added a weekly swim and tried my first cautious road bike ride at the weekend. It did give me a bit of a back twinge while going up a hill, so I definitely have to be careful and work up to things.

[FaithInfinity]

I’m not too bad now, down to taking paracetamol twice a day, more at work (active job). February/March time was awful! I got altered sensation in my arms and feet and was convinced I’d got some sort of degenerative disease until my MRI results came back! I’ve been put on Amitriptyline for something else which has helped with the neck pain.

It sounds like you’re gradually building it up which is sensible.