Take a moment to read other patients’ helpful advice below about using exercise to help the back or for recovery from surgery. Be sure to submit your advice about back exercise to be published on the site!
I injured my back helping my parents move into their new house. I was lifting a very heavy work bench and became unbalanced and *SNAP* it felt like I was shot. The next several months were bad, but I eventually felt better. About a year later I was having numbness in my right leg. It took my doctor 5 seconds to diagnose back problems. An MRI showed 2 ruptured discs. I started Physical Therapy 3 times a week and went to the gym after every PT session. I also did many of the exercises that my physical therapist had taught me on the days when I didn't go into the office. I started walking on the treadmill WITHOUT HANGING ONTO THE RAILS. I think this is a big help. When you don't hang onto the siderails you have to tighten the core to keep your balance. THE CORE IS THE KEY! Keep the core muscles strong and the discs won't bulge into the nerves and the back muscles don't have to work so hard. And stretch the hammys! (hamstring muscles in the back of your thighs). I have been pain free for 5 years. Ocassionally I'll slack on my routine and over-stress the back, but a week of stretching and swiss ball exercise and I'm good to go. I really feel for you folks that have to take heavy-duty pain killers... that is a vicious cycle that I don't know if there is any escape from. My advice: PT, CORE, STRETCH. Hope my story helps.
From: D-Money
I’ve had thoracic pain for years and started having lidocaine injections at a pain clinic. Thing is they only last for around 3 months and these clinics are booked up for up to a year on the NHS. I’ve now started with pain in my lumber spine and runs into the sacrum area. Painful. I find excessive standing and walking sets off the upper back problems but too much sitting set off the lower back problems.
I have introduced stretching and short walks. It’s an awful situation to be in because too much upright activity at once sets off my kyphosis yet I need to walk to exercise the spinal muscles and not sit down too much which sets my lower back off. Years of weightlifting have not helped my problem but I do recommend a book by Art Brown, titled HEALING BACK PAIN NATURALLY. There are exercises in it, advice on surgery, non-surgery, his story…It’s quite inspirational. Regards and never give up regardless.
From: Bernie – England, UK
I am 50 years old and I used to run 3x a week for some 30 years before I suffered an excruciatingly painful lower back due to a herniated disk in L5-S1 last October 2006. It was no longer a bulge, but the MRI showed the "toothpaste" effect. I thought I was going to be paralyzed while I was in the hospital. Disk fusion was an option which I avoided. Instead, I agreed to an Epidural Steroid Injection (ESI) to relieve the pain and inflammation, and for me to go through therapy. After almost 8 months of daily stretching therapy through the strengthening of core abdominal and back muscles, I am now much better except for some residual numbness on my right foot. I am able to do brisk walking, drive, swim breaststroke, freestyle and backstroke. If there is any pain or discomfort, I immediately stretch and apply ice pack in my back. During long meetings, I make it a point to stand up every now and then. And of course bending and lifting heavy objects are out of the question. The key is exercise, discipline, and fighting depression/self-pity during the initial stages of the painful episodes.
From: William
I spent the week of my 50th birthday flat on my back. I couldn't really do any exercises including walking or swimming for 5 years. Then a coach had me swim on my back with fins and arms not moving. I slowly started including my arms and reached the point where I could do normal laps. I still could not walk for exercise. On a trip I ended up carrying a back pack daily. It gave me pain at first but after a week I could walk miles with a back pack without pain. That is now my default cure. If I walk without a back pack, I experience pain. I currently have about 13 pounds in the pack. At age 64 my back is getting touchier and I have to work harder at keeping it in shape.
From: Craig Glenn
Chronic back pain since 23 yo, now 37. Female. Exercise has helped me avoid surgery. I was a runner, avid biker, power lifter, & high impact aerobics. I couldn't keep this up, I had to take care of my back. I took up yoga, Pilates (men included), low impact aerobics, eliptical machine (no impact), moderate biking, walking, and machine weights (low weights, high rep). My latest has cut my pain 75% - multifidus strengthening exercises every day. There's a book out there on it. It's amazing! Having a strong foundation, core, and mindset has kept me off the surgeons table. We only have one spine, we need to do what we can to take care of it.
From: Sonnie - Iowa
Over the years I have repeatedly strained my muscles in my lower back, which unfortunately resulted in disc bulges. I have now turned to back extensions and "cat" exercises. Coupled together these stretches elongate the spine relieving much of my back pain. I am now beginning to run 3-4 miles 4 or 5 days a week. I continue to do the stretching exercises before and after I run. Most importantly, I always stretch the hamstrings. This helped loosen up the buttocks and lower lumbar muscles. I highly recommend it. If you can, start out by talking and push yourself to get jogging. If you feel pain, stop. Then do stretches. It has taken me over two years to get to this point, but my pain relief has been great.
From: Bill
I'm now 4 years out of an accident that caused the prolapse of my two lowest lumbar discs (see my earlier contribution). Today's advice: Once you find a set of exercises that work, stick to them even if the pain is gone. Make them a part of your life for the rest of your life. I am still experiencing progress even now. I can now ride a bicycle again and made a fascinating hobby out of snorkelling the harbour rather than just swimming laps in a pool. I believe absolutely that swimming and core stability exercise has been my salvation. And I'm fitter now than I was 20 years ago!! The compliments I get are a nice boost to the self esteem, and don’t we all need a bit of that when the 'black dog' is on. Patience and perseverance are the key ingredients.
From: Brian - Australia
I was diagnosed with herniated disc at L4/L5 and L5/S1 from an MRI. I have some back pain but most irritating tingling in my legs sometimes burning or heavy sensations in my legs. After experimenting with differing exercises I feel much better now using core stability and strengthening exercises and stretching but mostly flexion as extensions seem to irritate my condition. Daily aerobic work on a recumbent bike, and lots of walking have now contributed to nearly no pain. This is maybe a confirmation of what many on here are saying about exercise.
From: Gary - Montana, USA
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Last updated: August 2007
* Note: This page expresses the experiences and opinions of patients, not doctors. The Back-to-Back forum is provided because we think people often have very practical advice and insights to share that can benefit other patients who have similar back problems. This section has not been peer reviewed by our Medical Advisory Board, and is provided for your informational purposes only.
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