Exercises to tighten abs when you have a herniated disc..
July 1, 2015 2:53 PM Subscribe
What are some ab exercises (lower and upper) that won't aggravate my herniated disc (L5 and S1)?
Yeah, I think planks are pretty much all you've got. (I personally find regular push-up position planks a lot easier on my lower back because if I feel the slightest twinge I can just drop my knees down for support, which is harder if you are on forearms, but obviously EMMV.)
You might be able to do knee lifts/hanging crunches/idk what to call them in a captain's chair but it really depends on the nature and direction of the herniation.
posted by poffin boffin at 3:55 PM on July 1, 2015
You might be able to do knee lifts/hanging crunches/idk what to call them in a captain's chair but it really depends on the nature and direction of the herniation.
posted by poffin boffin at 3:55 PM on July 1, 2015
This article from the New York times suggests some back-friendlier core/ab exercises. Don't know how applicable they are to your situation, but maybe somewhere to start a discussion with your doctor.
posted by novelgazer at 4:58 PM on July 1, 2015
posted by novelgazer at 4:58 PM on July 1, 2015
Do you have access to a swimming pool? Nothing beats swimming laps for exercising your core muscles without straining your back. Start with freestyle (front crawl) and move to breast stroke once you feel fit enough.
posted by Anoplura at 7:54 PM on July 1, 2015
posted by Anoplura at 7:54 PM on July 1, 2015
When I herniated a disc between L5 and S1, one of the main exercises I was given was to lie on my back with my legs bent at 90 degrees and my knees bent at 90 degrees, hands at my side, then basically make a walking motion. So bring one knee towards your chest and the opposite arm over your head, then switch.
The others I've had PTs recommend require a stretchy band (like a Thera-Band) around the ankles: both sidesteps and monster walks.
But really, if you can get in to see a physical therapist, they can give you ab/hip/glute exercises for days. (And I'll say that after having recovered from the acute phase of the injury, strength training - like, heavy strength training - has been invaluable in keeping my back healthy.)
posted by asterix at 8:01 PM on July 1, 2015 [1 favorite]
The others I've had PTs recommend require a stretchy band (like a Thera-Band) around the ankles: both sidesteps and monster walks.
But really, if you can get in to see a physical therapist, they can give you ab/hip/glute exercises for days. (And I'll say that after having recovered from the acute phase of the injury, strength training - like, heavy strength training - has been invaluable in keeping my back healthy.)
posted by asterix at 8:01 PM on July 1, 2015 [1 favorite]
This article from the New York times suggests some back-friendlier core/ab exercises. Don't know how applicable they are to your situation, but maybe somewhere to start a discussion with your doctor.
Oh hey, Stuart McGill! I have one of his books and one of his DVD sets. The exercises can be leveled up or down, depending on your injury and ability.
posted by moira at 9:29 PM on July 2, 2015
Oh hey, Stuart McGill! I have one of his books and one of his DVD sets. The exercises can be leveled up or down, depending on your injury and ability.
posted by moira at 9:29 PM on July 2, 2015
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I do forearm planks and it doesn't aggravate my herniated discs. Make sure the first few times you do them you have a mirror or a buddy watch to make sure you aren't letting your back dip/sag; doing that will hurt you.
posted by stellaluna at 3:10 PM on July 1, 2015 [2 favorites]