Hips, bums & tums exercises with prolapsed lumbar disc

[PavlovtheCat]

Any suggestions? I am doing brisk walking, hill walking, cross trainer and swimming. All great, but not touching my tummy and that mid section. In fact as I am toning up a bit, that area is looking more prominent!

Most of the exercises aimed at hips and tums specifically are ones I need to avoid.

Ideas?

What about plank? I can't see why you couldn't do that (speaking a someone with a disc bulge in lumbar spine) as you are not weight bearing or bending your spine. And according to a personal trainer I know, it is the best thing you can do for your core. And side plank too.

Ooh what is plank?

Wow! Not sure about that, not because it will hurt my back, but because they look ! Are they pressups?!

Oh I like that exercise! I will do that.
So that will do my tum and bum, so how about that bit just above hips, not quite around the waist, the bit that hangs over jeans

Any more?

Hi I wouldn't do plank unless you re very confident that your core is fairly good and you ve excellent graded control.
I ve had 2 lumbar disks and a pelvic injury, I m speaking from experience and professionally.
I would look at targeting specoficallu your deep core muscles. More specifically trans abs and your deep spinal
Muscles. I found swimming - front crawl specifically, brilliant - bit you need to get a training effect and do it a few times a week and swim effectively. It s also great from toning tummy. You ll see an effect after about a month.
I swim 4 times a week now and I m back running - this is after avoiding surgery and being told I wouldn't work in a physical job again. It s all down to swimming and Pilates.
I was heading towards pain clinic and had had steroid injections that didn't work. I had pain that went down my leg and numbness.
Good luck don't get down hearted and start
Swimming ASAP. No excuses - you ll always find them if you look for them.

theseventh thank you! I am swimming 3x a week at the moment, doing around 20 lengths of 20m pool about half front crawl and half breaststroke. Am building to all front crawl then will increase number of lengths. I did not think swimming would do those muscles so good to know. I am also going to do pilates, but that is going to be difficult to manage in an actual class as DH works sporadic evenings, so works some nights the class is on. typical!

I am not at all confident I have a strong core. Not at all!

and it is great to hear that you managed to avoid surgery! I have had the injection, last week, and surgery has been vaguely mentioned but want to avoid it at all costs, obviously, so will do whatever it takes to improve my health, and at the same time how I look!