Herniated disk - need exercise options.

[Babs73]

Hi there,

I haven't posted on the HL board before, but I figured I'd give it a shot. I hurt my lower back a few months ago and the doctor just diagnosed me with a herniated disc. My back is much better than it was, but the doctor said to lay off the running for my cardio and to walk, bike or swim instead.

This may sound whiny, but I hate just walking on the treadmill. I really prefer running as my cardio exercise and am bummed to have to stop. But, I do want my back to get better, so I'm looking for alternative activities that will give me a high caloric burn.

Would spin be a good option? Elliptical? Or should I just suck it up and walk until my back is better?

Any ideas would be appreciated. thanks!

[Terri_A]

What about swimming? It's an alternative that your dr. mentioned and will really challenge your endurance! If you have that as an option for your in your area, I would swim.

[Babs73]

I have tried swimming before, but never felt like I was any good at it. Is it as effective an exercise as jogging?

[Robyn1007]

Swimming is a fantastic, low impact exercise. Not only do you take the stress off your joints/back but it is really good for learning to control your breathing and increasing your lung capacity. I think if you did a combo of that and spinning you'd see some good results. Heck, you might even like the change up and continue it after you back recovers.

[Babs73]

Ok, I'll give swimming another try. I like the idea of combining that with another activity like spin that "feels" more like cardio :) Thanks for the help!

[donleyk]

Have you taken a spinning class before or know anything about them? I think if you eased into it you'd be fine spinning. You sit for some of it, stand for the rest. The instructor may have you do "jumps" which is just alternating between standing and sitting during a song. You'll want to watch doing these though because there is a chance you might make a sudden move your back isn't ready for, at least that is my DH's biggest concern with his HD.

I would second the swimming reco too. And I hated swimming as a sport until last summer. I finally got to where it wasn't the most boring thing in the world to do. I do a free style up and the back stroke back during laps and for some reason it helped.

DH does the elliptical and it's fine on his back. He makes a point of going hands free every 3 minutes for 3 minutes or so. It helps with his balance and those core muscles which you want really strong for a HD.

Best of luck to you with the disk. You can get along very well with it. You'll just want to be careful bending over and the like if yours is anything like DH's.

[Babs73]

I have taken one spin class before, but it was many years ago. I remember it being challenging. There is an Intro to Cycle class at my gym this weekend that I might take, and speak to the instructor to make sure it won't be too much for my back.

I also think I'll try to go for a swim sometime this week to see if mixing up the strokes might help me enjoy it more - thanks for the suggestion! I'm trying to lose a few lbs, so I think I'm having a hard time seeing swimming as a weight loss type activity. In the past I've tried swimming, but it didn't do much for me in that department. I tend to think of it more for maintenance for whatever reason :o

Helping my back heal though is the #1 priority, so I'll give it a try. I think variety will be key for me. Thanks for your post!

[Valerie226]

I've read that swimming is not so great for weight loss because the water keeps you from heating up. I also don't happen to like swimming at all, although it's still great non impact exercise. I would think an elliptical would be great. No back stress at all. but IMO it is not as intense as running. Still probably a good choice while you heal.

I 've never taken a spin class but ride outdoors on a street bike and for me, the bent over position is stressful to my back. My back always gets tired and fatigued. but that may be me. Maybe you could give it a short test ride & see how that feels on your back.
Have you tried walking uphill on a treadmill with hand weights? That makes walking a whole lot more challenging. I would be careful about cranking the elevation too far too fast, as like anything new it takes time to get used to it.

[Babs73]

I have my concerns about spin, so I'll definitely talk to the instructor before taking the class. It's an intro class to so I 'm guessing they will go easy on us.

Walking on the treadmill with weights sounds ok. I think if I bump up the incline too I will get a better workout. I think what I need right now is a variety of things so I don't get bored and frustrated with the whole situation. It seems every time I get motivated to get back in shape and start to progress, I get set back somehow. It's really frustrating :mad:

I appreciate your suggestions. Thanks!

[Robyn1007]

Okay, why would whether you heat up change weight loss potential? Weight loss is a simple calculation of expending more calories than you take in.

Babs, you may want to start yourself on a standard stationary cycle or even a recumbent cycle before moving to the intensity of the spin class.

[Valerie226]

I can't explain the "why" but I've read more than once that swimming is great exercise for many reasons but that it is not terribly effective for weight loss and the heat issue was one of the reasons. you don't generate body heat when you swim to the degree that you do running. plus the water "supports" your body weight in a way that you would need to do yourself if walking or running or some other land based sport. It may have been a Bob Greene book but I don't recall for sure. Still swimming is great low impact exercise even if not as effective as other things if weight loss is the main goal. of course, that's only one opinion. I would think coldness of the pool is might be a factor. If you're swimming in cold water I imagine the calorie burn goes way up, but how long would you last in 50 degree water. sort of like those people who do long distance open ocean swims and lose 20 lbs in 2 days despite huge calorie intake.

If you try the treadmill I would be a little cautious about cranking up the elevation. I usually run at 2-3% grade. Used to do 4% but not lately. when I started going up to 8-10% grade ( recovering from an injury) I got plantar fasciitis from doing too much too soon. It went away but gradual increases for short times are best til you see how things react.

[Robyn1007]

Well that's interesting because everything I've read says that the water actually provides MORE resistance than the air so while the impact is low the resistance is quite high.

[Valerie226]

Robyn, I read it in bob green's Make the Connection. He rates exercises for effectiveness in weight loss and practicality as they apply to "most people." The book is about 12 years old now, I don't know if thinking has changed.
Walking, running, aerobic dance, stair stepping were recommended first. As alternates, outdoor and indoor cycling, rowing, cross country skiing, and swimming. He calls cycling less aerobically effective because the bike supports most of your weight, and says if you use it you need to go twice as long. swimming, he calls a moderate aerobic activity, but goes on to say it "barely passes " as an alternate activity "although pleasant, less stressful, and refreshing." I'm paraphrasing here, but he definitely says that water's cool temps prevent your body from heating up as much as in other activities and this limits the impact it will have on your metabolism. It may also affect appetite. Most triathletes find after running or cycling their appetite is suppressed for several hours after finishing, but after swimming they are ready to eat as soon as they get out of the pool. though not fully documented, some exercise physiologists, (including him) feel that elevated body temp suppresses appetite, and that swimming does not significantly elevate body temp. the other drawback in swimming is body fat. the more fat you have the more you float and the less you have to work. "for all these drawbacks I think you should only occasionally use swimming as an alternate exercise. It is however an excellent activity to use while you are recovering from an orthopedic injury. "

So, that's what one fitness expert thinks. Everyone probably won't agree. I can't speak from experience as I have never tried swimming for fitness. But Babs73, I'd sure use it to maintain fitness if it works for you.

[Babs73]

I had my MRI on Friday and my appt to discuss with my doctor is next Monday. I called my friend who is a personal trainer, and she advised me to try a pilates class to strengthen my core muscles. My gym has one this weekend, so I'll try it if I am free.

This morning I did 20 minutes on the elliptical, 10 minutes on the stair stepper on a very low level, and then 10 minutes on the treadmill with a range of 3-5% incline. My back hurt a little bit afterwards, so I think the incline was too high. Overall though, I wasn't bored and my heart rate was up....not as much as when I jog, but it was elevated :)

I know swimming is effective for overall fitness, but I am also in the camp of believing that it is not the best activity for weight loss. Maybe it is because I also read Bob Green's book Making the Connection!

[tigermorris]

I have degenerative disks.
I also injuryed by back the beginning of Feb. I had done the Starmill for 40 minutes, showered, dresses and was getting ready to put on my shoes to go home. I did something not good!

It took me 20 minutes to put my shoes on; I had no range of motion and horrible pain. My pain was a 13-15 on a scale of 1-10.

I saw a physical therapist 2x/week; this is my last week.

I was told I can walk, bike, elliptical, or swim.

Now that I am completely pain free, I was allowed to slowly incorporate running into my workout. Started with walk 1 minute/run 2 minutes for a total of 15 minutes.

Now I am up to 30 minutes with a 6 minute run 5.3followed by a 1 minute walk 4.1 no incline.

Running is very hard on the back with all the pouniding. I don't ever run 2 days in a row. Take it easy because the pain is just horrible and it is really not worth it to me.

Good luck!