Slipped disc/weak core- help!

[ClarkGriswold]

I was in hospital earlier this year with a bulging L4-L5 disc, this settled over a few weeks and have had some physio since then which revealed I have almost zero core strength. They gave me some basic exercises to do at home which I did religiously at first but got a bit lax with them as I started to feel better. I like to run but find my back tends to ache a bit after this. I did a physio-led Pilates course which helped at the time but I found very boring hence didn't continue with it.

I've been in a lot of pain again since yesterday (struggling to walk, having to take lots of meds again) and think I need to take this seriously and start doing some sort of daily exercise at home to build up my core. Can anyone recommend any home-based core strengthening programmes/videos that I can try?

Thanks in advance, back pain is the worst!

Definitely pilates. Helped immensely when I broke my back (compression fracture at L2 - a horse riding accident). I also found that a magnetic back pad / support thing helped immensely, especially in cold weather.

Pilates!

Thank you for your replies- I thought Pilates would be the most popular suggestion! I think I need to find an instructor that will do some one on one classes with me at first as I always felt in the group class that I wasn't maybe doing it correctly. Did you both do classes or where there any home-based exercises you found helpful?

I had 1-2-1 with an equi-pilates instructor.

I had exercise to do at home, which I still do x years later, but wouldn't feel comfortable suggesting you do the same ones as our issues are different.

This was me 10 years ago. I slipped the exact same disc and discovered I also had no core!

There is no quick fix. I did a physio led Pilates class after having the initial one on one physio sessions. I still do the exercises now and I’ve added more to my repertoire!

My disc has popped out twice since the initial episode and it has been because I’ve been slack about the exercises and lost core strength again and done something stupid.

So I do those exercises!!!!! You’ll get there OP.

Thanks both- the physio I saw yesterday was great and teaches Pilates also, although the class is miles away from home. I might just ask her if we can do some Pilates sessions as my physio appointments for the next few weeks to get me started with a programme to continue at home.

I’ve just started doing Restore Your Core (Lauren Ohayon). It’s pricy but seems really good so far. It’s all focused on restoring health and function, not about getting a six pack