How can I find out what exercise I can do after slipping a disc?

[Chamomileteaplease]

Last year I slipped a disc and through time and specialised yoga am currently feeling pretty good.

Pretty good, but slightly overweight and sluggish. However, I am afraid to do anything more than walk and special yoga in case I aggravate the old injury.

Anyone who has been in this boat, can you tell me how you find out what is safe? I mean, I even read on here that breastroke is bad for you and I feel stuck.

Many thanks.

I can't help you because I'm in the same boat. Two slipped discs and trapped nerves last April. By January much improved and absolutely fine by Feb.
Two sessions of gardening and I'm nearly back to square one.

Go and see a physio for a detailed plan. You should be working on strengthening your posterior chain - so your glutes, hamstrings etc to be stronger. Yoga can actually aggregate disc issues and Pilates is better.

you need to be keeping up with core exercises too - heel slides, cat & cow, clams etc

Pilates (in a class, with a teacher), yoga, weights (lifted properly using your core), cycling, any non contact racquet sport like badminton should all be fine.
Have you spoken to a physio? I've had a number of back problems including surgery and I'm back to doing essentially any sport I like, including running, rowing, riding and yoga

I have exercises from physio and do Pilates. They worked very well but bending and lifting have undone all the good work for me.

I've had a herniated disc and spinal surgery
The only things I avoid are

High impact so like high energy aerobics/jumping type stuff/burpees
Deadlifts
Anything where you are bent over and lifting so bent over rows

I do spin, yoga, weights, stretching, ride horses etc and no issues 6 years on

OK thanks everyone. It is actually good to hear from people who have managed to move on and move well 😀. I am shocked by the horse riding! But that is fantastic.

I will have a think about your ideas 🙂.

They had barely got me awake before I asked when I could ride
Surgeon "horse people....mad"

I sent him a photo of me on a horse 8 weeks after he saved my legs (cauda equina) and he has it on his office wall

See a physio and also hire a decent PT with knowledge of back injuries. I herniated a disc 2 years ago. I now do a lot of high impact. Yoga, spin, weights, burpees etc.

The only thing I avoid is weighted squats because it aggravates it. I did a lot of rehab work. Core building and back muscle strengthening. I do a lot of deadlifts now and it’s absolutely fine. But it’s taken a lot of time and effort.
You can get back to how you were but do it the right way to avoid making it worse.