Bulging disc & exercise

[HettyMeg]

I've been seeing a physio for a few months for leg / buttock pain caused by (suspected) compressed nerve. I've just had the results of an MRI and confirmed LS51 bulge and disc degeneration. A different physio has told me NOT to run on it or do anything high impact and instead only focus on yoga/gentle movement - the opposite of what my original physio has had me working on which was rebuilding my overall fitness.

I now feel confused and unsure about how to proceed, as I've been given two different pieces of movement advice from the different physios.

The pain is different depending on the day but hasn't stopped me walking 17k steps on Saturday for example - however now concerned I've done myself more of a mischief!

Has anyone who has experienced this got any tips of things that have worked for you?

It seems to worsen after I've been sitting for a while.

Should I be still lifting my heavy toddler?

Both have recommended nerve medication so waiting on GP appointment about that.

Thanks in advance

I have the same and was told no high impact exercise/sport ie running. They suggested spinning and swimming.

Thanks @Strictly1 have you found those have helped? Is there anything in daily life that has aggravated or improved it?

I find walking lots can aggravate it so have built that up slowly. I spin regularly with no pain at all.

Also been told no running or high impact sport - gentle walking, yoga and Pilates. But im still bed bound atm so can’t comment on what helps!

I have had two bulging discs and trapped nerves for about 2 years.
I walk a lot and do pilates. The thing that gives me most relief is "opening up the gap". curling up on my back, knees to chest. If I'm out walking and it hurts I bend over for a moment which seems to re-set it.
I have never run but can't imagine it would be good for it.

I've recently had a similar diagnosis but with added scoliosis 😞. The GP probably gave me tramadol for the pain but the side effects were horrific.

I'm now seeing a sports massage physio weekly and that's helped ease muscles that were tight. He recommended Pilates core stretches. I will say that after doing these my pelvis feels tender so I'm not entirely sure if that should be helping.

Just to add, running C25K caused so much pain I took myself to A&E. Definitely to much for my back - urgh!

My NHS physio had me strengthening my glutes so they were supporting my movement as they should so my back wasn't taking the strain. She started off really gently and we built up. I sat down most of the day for my job (which is terrible for your glutes!) and getting a sit/stand desk as part of a DSE assessment helped a lot too

I found easy running helped after I had got a bit stronger, I went back to run-walk to start with and built up over about 6 weeks. I only had a bulging disk though, not as bad as yours, I don't think?

I started off going to a more sports focused private physio, but the full on exercises they gave me definitely made things worse!

@Twoshoesnewshoes that sounds really tough, hope you're OK. 💐

@Merro @wineandsunshine pilates keeps coming up, I've done yoga on and off for years but some advice online seems to suggest that some poses can aggravate where as pilates is about core strength so I think I'll need to give it a go.

@TheSmallAssassin mine is a bulged disc too. I work from home so I have lots of seated time and it's worse after. Might need to look into standing desk. Is yours sorted now?

Yeah give it a go and see how you get on. There is an NHS intro to Pilates on YouTube.

Also, make sure your knees are lower than your hips when you sit (if that makes sense!). Try and add a pillow to your chair which is what I'm going to do when I return to teaching in Sept!

Look up Tom Morrison: he's a PT who has had similar (if not more severe) back problems and has developed a mobility program (and several standalone videos) that will build the muscles around the affected area so you can move with less pain.

It's so good, the joke is that it (Simplistic Mobility Method) is a cult.

Have a go.

Yes, thankfully! I still make sure to stand up and sit down throughout the day, I can sort of feel when I need to!

My NHS physio by the way said glutes over core for supporting your back (Pilates should work on those too, though). She said tight core put more tension on your back. I worked up to glute bridges, supported donkey kicks (lying over a chair so as not to strain my back) and clam shells to strengthen all the different glute muscles.

P. S. I know the wind up desks are cheaper, but they take so long to wind, it will put you off moving, electric all the way! We have fancy spring balanced ones at work that go up and down like a dream, but too expensive for me at home!

This. My ortho said no high impact exercises. Which is sad cause I miss running but I don't want to make it worse. I usually walk on the treadmill/outside or do the stationary bike/elliptical.

Another vote for Tom Morrison and building strength in surrounding muscles to create a really strong back.

My husband had a bulging disc, he ended up having steroid injections in the end which worked. At the time it was awful, I was pulling him around the house on a yoga mat on one particularly bad day. Standing desk helped him, also we got automatic cars and higher cars as too low cars and lots of driving was a problem. Pilates and dry needling both helped a lot.

He got back running though and has completed several sub 3 marathons since - just wanted to add this to say don’t give up home if you’re a runner. He has maintained stretching and Pilates most days though and this seems to keep everything in line.

Lots of good suggestions here, thank you. I will look into Pilates properly and Tom Morrison.

I also have an appointment with consultant to discuss potential injections and pain relief. It isn't severe enough for surgery they think. Good to hear the injection worked for your husband @PensivePencil. It sounds like he has made a full recovery?

I had this last year. Got a few steroid injections which didn’t work. Was on strong painkillers for four months. I didn’t know what to do because the GP wanted me to get an operation. After 4 months the pain suddenly disappeared. Then the GP told me that can happen. I wish she had told me at the beginning. My husband had two back surgeries and he can hardly walk since as his foot seems to be damaged so I was reluctant to have the op

Ten years ago I had a microdisectomy after chronic pain and several debilitating episodes over 20 years. Instant pain relief. The wonderful surgeon gave me the most almighty lecture about it not being a cure, & that there are diminishing returns on repeat treatment. He advised stopping playing tennis (had ruptured disc several times going for low balls), ski-ing and running. He was also v anti Pilates.

It seemed v restricting, but walking, yoga and weights have kept me pain free and more mobile over all in my 60s than I was in my 30s and 40s. Completely agree about glutes being at least, possibly more important than a strong core. And automatic car a good shout, too. Find myself toying with the idea of couch25k so I can do Park Run with grandchildren.