Lumbar spinal disc degeneration ***X-RAY ADDED***

  • Posted by a hidden member.
    Log in to view his profile

    Feb 20, 2014 6:33 PM GMT
    Hi Guys. I've just been recently diagnosed with spinal disc degeneration in the lumbar area. (compression). (Spinal alignment is good) I'm torn between treatments. The doc has put me on 100 mg Celebrex for 2 months but I'd also like to stay active. (Celebrex is working wonders on pain management).

    I don't want to over do it at the gym with heavy weight training. Running on the treadmill is now out of the question for cardio.

    My thinking is to focus on:

    ARC trainer for cardio
    Core strengthening exercises
    Stretching of back and legs.

    Am I on the right track ???

    Does anyone have any online resources for back exercises along with any other ideas?

    Thanks in advance.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 20, 2014 10:44 PM GMT
    Definitely have the right idea. Focus on core (including back muscles) to help support the spine. Good cardio options are swimming and cycling (especially recumbent). They compliment each other nicely since one is more upper body and the other lower.

    You don't need to totally cut out strength training. Strength training focused on arms, legs, back, and abs has been shown to improve function and delay deterioration as well as reduce pain in DDD. Modifications like seated options (leg presses, curls, leg extensions, etc...), machines instead of free weights, and higher rep/lower weight circuit training can provide more benefit that cardio and core alone.

    If you have the ability to access a physical therapist, they can tailor a program to the specifics of your clinical condition. They're probably the best resource on stretching and strength training modifications. Finally, good ergonomics and body mechanics are the single most important ways to stave off deterioration.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 20, 2014 11:15 PM GMT

    get the ball!

  • turtleneckjoc...

    Posts: 4685

    Feb 21, 2014 12:54 AM GMT
    YES!! Get the ball! It works!

    Also, instead of the pounding your back, knees, ankles (anything south of your waist) will take from the treadmill--why not a walking regimen? I power walk twice a week and it's my cardio.

    I know what you are going through. I had two surgeries for disc removal, fusions, sciatica, and had the gel center from one disc to wrap itself around my spinal cord. Ouch! My back hasn't been normal for 42 years!

    My first experience with a weighted ball was in physical therapy after my second surgery. The reps I did with it really kick started my rehab period.

    Lastly, if you are ever faced with a decision on surgery, do it. There isn't a treatment out there that will correct back issues. My opinion, but I went under the knife twice and came out much better afterwards.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 21, 2014 4:50 AM GMT
    Well, if the lumbar vertebrae of your spine are degenerating, I would highly suggest that you remove yourself from exercises that are going to be putting a huge load on your body. Your lumbar vertebrae are responsible for taking majority of the forces on your body, which is why they are the most distal and the largest. I wouldn't do squats anymore, as they would cause further degeneration of your vertebrae, and instead I would suggest that you do leg extension exercises or the leg press (easy on it) to supplement squats. I would not deadlift anymore, do bent over rows, or any exercises that are going to aggravate your lumbar vertebrae, or else you could damage your bones permanently, unless you get a stem cell injection to restore your spinal column.
  • tuffguyndc

    Posts: 4437

    Feb 22, 2014 3:22 AM GMT
    first of all, i am sorry to hear about your back. there are some new studies out about helping the disc regenerate with stem cells. why don't you check that out. as for exercises. stretches for should consist of stretching your glues and hamstrings. stretching your lats and quats. as for cardio, trying doing the arch trainer. i would also suggestion doing glutes activation exercises. walking lunges, single leg exercises are great. i mean if you want i can set up some exercise routines for you. shoot me a email and i will do my best to help with a routine
  • Posted by a hidden member.
    Log in to view his profile

    Feb 22, 2014 4:57 AM GMT
    I continue weight training but make substitutes, i.e.:

    - light weight partial squats instead of heavier deep squats
    - seated straight-legged leg press instead of angled or vertical leg press
    - chest supported rows instead of bent over rows
    - hyperextensions and back machine instead of deadlifts
    - seated and donkey calf raises instead of standing calf raises
    - buttblaster machine instead of lunges (if applicable)

    Go VERY light on ANY potentially spine compressing movement (squats, seated military presses, angled leg press if forward is not available, etc.).

    Core work, swimming, yoga, inversion tables and maintaining "balanced" development (i.e., between chest and back to help with posture) also help. If your spine actually gets thrown out of alignment I'd avoid swiss/bosu balls and "stability" exercises until you're less acute. At least that works for me.

    I've also adopted a lower intensity, super strict form, high rep, low weight, high volume isolation workout scheme. I get a lot of heat from the Crossfit/P90X/Insanity and compound movement/strength crowds but screw 'em. They can't tell me that doing 10 sets of 10 rep squats with one minute rest intervals, etc. (German Volume Training) like I do with light weight is easy or nonproductive!
  • Posted by a hidden member.
    Log in to view his profile

    Feb 22, 2014 5:15 AM GMT
    I've just been thinking about this lately.
    I'm sorry to hear about what happened to you. My only advice is what I've been googling - avoid military presses, rather than crunches do the hanging leg raises, etc.. Sorry, I'm no professional in that regard.

    This raises a question for me too.
    I don't have back pain or anything (yet). But I'm wondering if I should stop doing
    military presses
    p90x abs disc (replace with hanging versions of all of these - I hope my grip can last 15 minutes haha) (OR follow each with supermans/backwards leg lifts?)

    What do you think would be a good substitute/replacement for these moves? My shoulders are thankful to this move (I think, at least), I also do upright rows, up & down shoulder flyes, in & out shoulder raises, but those pass the back test haha. Any ideas?

    I'm also a dancehall & belly dancer & assume that puts more strain on that region as well, but can't give that up as well. So would like to at leat train more mindful of that region. (I've done a modified / toughened up p90x basically since 2011 & very happy with the results. Not trying to be huge & lift 50 pound dumbbells in each hand - I stopped myself at 40 & have really only been using 35s for a while.)

    Sorry to insert my own question into this thread, but I feel that it's related & could be answered in the similar vein.

    I hope you feel better & can treat this issue, op!!

    All my best
  • Posted by a hidden member.
    Log in to view his profile

    Feb 22, 2014 5:34 PM GMT
    ^
    I'd continue with military presses but seated using machines or dumbbells with LIGHT weight and a limited range of motion (going too low or high is wasted effort).
  • Posted by a hidden member.
    Log in to view his profile

    Feb 22, 2014 5:49 PM GMT
    Get the book by Esther Gokhale on back care. It deals almost entirely with the lumbar area. Be sure to read carefully and not just imitate the pictures. She delivers a comprehensive understanding of the back and how to align it properly when sitting, standing, walking and sleeping for low-pain and low-injury.
  • suprbilt

    Posts: 16

    Feb 22, 2014 6:49 PM GMT
    This helped me with spinal disc degeneration

  • Posted by a hidden member.
    Log in to view his profile

    Feb 23, 2014 12:32 AM GMT
    ^
    That's interesting but it looks like a pretty specialized piece of equipment. I wonder if a variant could be performed on a lying leg curl machine.

    Though frankly that looks like a less controlled and more dangerous way to compress/impinge your spine. I'd certainly exercise caution!
  • suprbilt

    Posts: 16

    Feb 23, 2014 5:14 AM GMT
    eagermuscle said^
    That's interesting but it looks like a pretty specialized piece of equipment. I wonder if a variant could be performed on a lying leg curl machine.

    Though frankly that looks like a less controlled and more dangerous way to compress/impinge your spine. I'd certainly exercise caution!


    you dont need the fancy machine or heavy weight to start out .

  • Posted by a hidden member.
    Log in to view his profile

    Feb 25, 2014 5:47 PM GMT
    You guys are awesome! Thanks. Here's an x-ray of the area.

    <a href=photo LUMBO-SACRALSPINEOutlined.jpg">
  • Posted by a hidden member.
    Log in to view his profile

    Feb 25, 2014 9:38 PM GMT
    suprbilt said
    eagermuscle said^
    That's interesting but it looks like a pretty specialized piece of equipment. I wonder if a variant could be performed on a lying leg curl machine.

    Though frankly that looks like a less controlled and more dangerous way to compress/impinge your spine. I'd certainly exercise caution!


    you dont need the fancy machine or heavy weight to start out .


    I thought I invented that move - I already perform it, with fins hanging off the side of the pool, as part of an ab workout of my own invention after lap swim!

    As for the OP's xray, I'm no expert but having seen them of my own disc with disc bulge that looks worse, like it burst!