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Posted: 6/9/2025 11:59:06 AM EDT
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My back is fucked up. I have herniated disks at L4/L5 and L5/S1. I was hoping it would get better over time, but it hasn't. I became mostly sedentary when covid hit, and suspect this is why my pain got worse. I really need to improve core strength, but exercise generally hurts, causing a negative spiral. I have instead focused on weight loss. I've lost 25 pounds by intermittent fasting. I eat whatever I want for dinner, and a snack for lunch. I'm back to my precovid weight, and feel a lot better, though not 100%. I'm going to shoot for another 10 pounds, hopefully ending up at 165 lbs, at 6 feet tall. I feel good enough now to attempt basic calisthenics and low impact cardio. What are the best exercises to improve core strength without stressing the spine? |
What's the difference between a nuclear weapon and a grenade launcher? I don't own a nuclear weapon.
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Hanging leg raises. Bring straight out front and alternate to the sides. No swinging. |
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Congrats on the weight loss! It's darned hard, I know. For the type of exercises you want, go to youtube, look up Dr. jo; she's got a terrific therapy & exercise channel! Best of luck! |
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Been dealing with similar issues for over 30 years. I asked a doctor basically the same question you are asking, and he said take up biking. I was like damn, doc just basically said to walk it off son, lol. But I did it anyway. And holy crap, it was the best medical advice I ever got. If I bike a couple times a week my back never hurts anymore, and also made my bad knees a metric-ton better too. But for best results, don't roadbike all the time, mountain-biking is better, just don't go crazy with it, but ride trails with some up and down, get your arms and whole body into it that way. It really works, and starting with the biking allowed me to heal enough so I could get back into lifting and calisthenics too. |
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Walking and swimming along with an anti-inflammatory diet such as avocados, blueberries, salmon exc. Also take Turmeric supplements. Like you my lower back is completely fucked, but after following the above regiment I’m 80-90% back and have avoided the knife. |
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Expert in topics no one cares about
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Originally Posted By n0zzle: Any pain from just walking? I've been getting steroid epidural shots that have mostly worked great. However, I threw my back out while coughing last month, which left me hobbling around on a cane for a week. The stretches I learned in physical therapy helped. I like the bike idea. I was just thinking of doing another rebuild on my bike. I haven't ridden it in years. If I'm not in pain, I can walk on the treadmill at a 10% incline to get the blood pumping without any impact pain on my spine like I would get with jogging. |
What's the difference between a nuclear weapon and a grenade launcher? I don't own a nuclear weapon.
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Originally Posted By Couch-Commando: On good days, no. On bad days, oh yeah... I've been getting steroid epidural shots that have mostly worked great. However, I threw my back out while coughing last month, which left me hobbling around on a cane for a week. The stretches I learned in physical therapy helped. I like the bike idea. I was just thinking of doing another rebuild on my bike. I haven't ridden it in years. If I'm not in pain, I can walk on the treadmill at a 10% incline to get the blood pumping without any impact pain on my spine like I would get with jogging. An indoor stationary bike might be a good place to start. |
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This guy: Eric Goodman (Dr.) has a book out there, very easy to read , but honestly it seems geared toward people with more discipline and a bigger change. Found some videos of his that were easier to follow and still get some noticeable results. The book title is Foundation redefine your core, conquer back pain, and move with confidence. The video(s) may have a similar label. Book is good, recommended to me by a neurosurgeon for rehab. My attention span, not so good 
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I used to have major problems with my lower back. Sometimes a nerve would end up pinched. Excruciating pain. I decided I was going to get strong as fuck and build so much muscle around my spine for support it was bullet proof. I also wanted to minimize all belly fat. Because in my opinion having a fat stomach puts a ton of pressure pulling your spine forward. Deadlifts, stiff leg deadlifts, planks, leg raises, Bent over barbell rows, lat pull downs, etc. Basically just hyper-focused on building my core, spinal erectors, hamstrings, and back in general. Haven't had any issues in about 20 years now. I'm not telling you start all that stuff now, while you are in pain. But I am telling you once you see a specialist and get it under control. Being fat and/or weak is no longer an option. Start light. At first use higher reps (25-30 rep range). As you get stronger slowly lower the reps. You really don't need to do less then 8-10 reps on exercises. I'm specifying reps because when most people want to deadlift the use 1-5 rep ranges. Don't do that with back problems. |
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OP, I believe youll have to experiment. Ive had some L4/L5 issues in the past and some upper back pain that would rear its head during walks and runs. Ive recently started lifting (total newbie) and as I worked through cable machine exercises, I found something that just clicked. Seated cable rows have had an instant result for my back pain. Much less pain, even after the treadmill. Lat pulldowns and a bunch of time on the recumbent bike didnt make any change for me but the seated rows were like flipping a switch. Just turned the pain off. It took about 2 weeks, max. I suggest you experiment with a few different resistance exercises and maybe youll find that same switch. |
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Get some kettlebells, start light, and do very basic exercises like goblet squats, deadlifts and one armed presses. Mix in isometric work like planks and what we used to call 6" drills (lay on your back, take a hollow body, and lift your head and feet 6" off the ground, let your core hold you, if you lose the hollow body and your back arches, you're done with that set) See how that goes, and if it's feeling good maybe get under a barbell or start doing more dynamic work with the kettlebells. The squat, and the goblet squat especially, is a hell of a powerful healing lift when done correctly, and starting really light is great because it helps you stretch out all those tight posterior and hip muscles as you learn to drop down deep into it. With a janked up back, your number one thing to work on every time should be breathing and bracing. Watch this video about how to really nail that aspect, and your core muscles will keep your spine safe.  Breathing and Bracing...You're Doing it Wrong |
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Expert in topics no one cares about
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Thanks guys, I did do physical therapy for awhile. I quit when all it did was make the pain worse. I still do the various stretches I learned when I was there. Thus far, I still haven't found the time from herding babies to really get started. However, I an supposed to take a 30 minute lunch break at work which I generally just work through. In lieu of lunch, I've started climbing the stairs for exercise. The building is 10 stories, and I can do it twice before my legs are too fatigued to walk. I plan to incorporate bodyweight squats, pushups, crunches, lunges and planks, which should at least cover the core exercises. I've plateaued at 175, but may try to lose a bit more weight. |
What's the difference between a nuclear weapon and a grenade launcher? I don't own a nuclear weapon.
| Ive found any exercise that requires you to stand in place and brace i guess for lack of better words when doing the lift. Like cable Tricep pushdowns. If I do intense sets to failure often my abs are sore later. I feel like I'm working my abs as much as my triceps doing cable push downs. |
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Planks. 1 minute 1 plank. If you can do it, carefully and slowly, dead lift PROPER FORM Squat, proper form. Reverse crunches Superman Back extension (need bench) Bent over row PROPER FORM Alternating bird dog Stretch ham strings and psoas before each work out and every morning. I do these with adjustable Amazon dumbbells. Finerform? And a bench with the thing for back extensions. Amazon. I do upper body and lower body with those 2 things. Cut down on sugar. Alcohol. Sweets. Sugar causes inflammation. Alcohol is sugar. Instead of 14 beers, have 5. Just cut down . Bananas fruit eggs toast and bacon, protein shake, sandwich, cheese snacks, nuts. Eat “decent”. Cut down on the inflammation foods and focus on protein. Proper form for each exercise. Split those exercises in half. Do half of those on different days. Alternate. Do 3 sets of 10 reps. Track your weights your using. Start low. Do not push. Go up in 10lb increments over the course of 2 weeks. Go so slow. Rest day for he first 2 weeks every 2 days. Do 20 minute works outs. The longer the workout the more tired you get and are more prone to injury due to improper form. |