Exercises with low impact on slipped disc?

A friend had a slipped disc injury from back when they were in a car accident a long time ago and they said that they can't run anymore because of the possibility of it coming out again (I guess that happened before post accident years later from running).

But they do want to get more fit, but it's hard for me to recommend a routine with that kind of lifetime injury.

Is there exercises for legs and back that would essentially be safe for them? I'd imagine doing certain back exercises over time would actually help their injury that they have, but I'm also not a doctor.

Tl;dr what exercises for back and legs can then do that is very low impact on the spine/discs?

  1. 3 months ago
    Anonymous

    tell him to man up and ignore his slipped disc
    t. deadlifts with slipped disc

    • 3 months ago
      Anonymous

      Their chiro told them that if they deadlifted with bad form once and it would basically send her back to the hospital.

      Okay so here's the part where I'm technically an asshole; they're actually a girl I've been dating for the past few weeks and honestly the only thing I'd want her to do is lose some weight, otherwise she's damn near perfect. All of my previous girlfriends were very fit. So I'm trying to get her to come with me and I could train her but I don't want to send her to the hospital lol

      And yes I do know diet is the bigger part of weight loss but weight lifting definitely helps.

      And it would be nice to have someone to spot me on bench lol

      • 3 months ago
        Anonymous

        >it's actually a girl
        >it's actually a girl who is overweight
        in that case get her ass on a diet and the treadmill

        • 3 months ago
          Anonymous

          She got her disc reslipped or whatever years after the accident from running. She used to be huge into running until it happened again a few years ago. All because it's a high impact exercise

          • 3 months ago
            Anonymous

            as an ex sprinter I suggest she picks up long distance walking, its still pretty cancer on the back but not as much as running, plus it actually gets tiresome after 15-20 miles so there is some challenge to it

      • 3 months ago
        Anonymous

        tell your friend to be the first person to be put in a wheelchair by deadlifting or theyre a pussy

      • 3 months ago
        Anonymous

        Just go on walks with her, and offer to cook more so you can do lower calorie shit.
        If a girl's aim is to lose weight and they cant do intensive exercise then just fucking walk.
        Advise her to be doing 2x 20 min walks, one in the early morning and one in the evening as well. Why does she need to lift at all?

      • 3 months ago
        Anonymous

        >theyre overweight
        2 hours of walking (10 km) burns 1,000 calories anon. you know what to do

        • 3 months ago
          Anonymous

          >2 hours of walking (10 km) burns 1,000 calories
          its the other way around retard (kilometers walked x 50), 10 km burns 500 calories

          • 3 months ago
            Anonymous

            >10 km. Walking 10km will be 420 to 720 calories for most people.
            wow i wonder what 420 to 720 is when you round it up

          • 3 months ago
            Anonymous

            Depends on the person. An overweight/obese person will lose a lot more than 500 calories in 10km.

            >10 km. Walking 10km will be 420 to 720 calories for most people.
            wow i wonder what 420 to 720 is when you round it up

            >rounding up 720 to 1000

      • 3 months ago
        Anonymous

        >they
        >them
        it's a fucking woman, it's "she"
        I hate cuck pronoums

        • 3 months ago
          Anonymous

          wow looks like theyre a little peeve here look at this hecking nonbinary chuddy theyre a little annoyed by getting they/themd arent they

  2. 3 months ago
    Anonymous

    deadlifts until failure

  3. 3 months ago
    Anonymous

    Hip thrusts with no weight, helps with lombar area.

    I think he should do bodyweight exercises, push-ups, dips, chin-ups, pull-ups, squats and lounges. (strictly with body-weight) he should be ok.

  4. 3 months ago
    Anonymous

    “A slipped disc” is a non specific umbrella term of referring to issues with the spine/discs. There are many types of disc issues: bulging, protruding, extruding, annular tear, etc that vary in severity which fall under “a slipped disc”. Each case is unique and what causes pain for some may not for others. Many people have disc issues (which would show up on mri) but lack pain/limiting symptoms so they carry on without issue. Most of the population over 30 has some level of spinal degeneration that would show up on mri, it’s all about to what degree is it impacting the surrounding nerves. Disc recovery is tough since they’re so sensitive/involved in everything. Like how a cut on one’s hand may take a long time to heal because one is constantly needing to use their hand. Unironically PT would be the best way for your friend to establish a sense of where they’re at and what movements will/won’t further aggravate the situation. It’s important to remember that 93% of herniated disc cases get better without surgery. It just takes like 6-18 months in particularly bad cases. A strong core and improving stabilizing muscles (glute medius, etc) is key during this time as those things will atrophy/weaken in the attempt to protect the spine. If PT is unaffordable, read Stuart McGill. Flexion/forward bending is generally the most aggravating pattern, so avoid any deadlifting patterns until you can safely do that with a pt. Loading of the spine/high impact activities are probably not advisable. Tons of walking, planks, and yoga. It’s worth researching what yoga/stretches are okay for disc issues so that you’re not inadvertently exacerbating the situation with detrimental stretches. I would stay away from weights until pain free, but you can absolutely build back up to everything you were doing before, it may just take 6-18 months. Protect your back anons.

    • 3 months ago
      Anonymous

      Thank you for the long reply, it's definitely appreciated. I thought about the PT route but wasn't sure if they were that knowledgeable on how to work around something serious like that. I'll definitely look more into it.

      as an ex sprinter I suggest she picks up long distance walking, its still pretty cancer on the back but not as much as running, plus it actually gets tiresome after 15-20 miles so there is some challenge to it

      >theyre overweight
      2 hours of walking (10 km) burns 1,000 calories anon. you know what to do

      Just go on walks with her, and offer to cook more so you can do lower calorie shit.
      If a girl's aim is to lose weight and they cant do intensive exercise then just fucking walk.
      Advise her to be doing 2x 20 min walks, one in the early morning and one in the evening as well. Why does she need to lift at all?

      I used to run cross country and track (although I was shit lol) and now I do tough mudders and such on occasion. With that being said, I always thought walking was a waste of time lol but I come from the mindset of it's not anything that makes you sweat or puts you out of breath unless if you're hiking in a hilly/mountainous area. I'll look more into that because maybe I'm wrong after all. With that being said, maybe a Fitbit wouldn't be a bad idea all things considered

      • 3 months ago
        Anonymous

        walking isnt cardio, its only good for stretching and burning calories. it literally doesnt exercise the heart

      • 3 months ago
        Anonymous

        >I always thought walking was a waste of time
        Walking is great BECAUSE it doesnt fuck your legs (unless you live in a naturally sloped area to force inclines and declines) and doesnt make you sweat much.
        Its easily the best exercise a fat person can do, especially when their body is more vulnerable to damage from running or jogging longer distance.
        >maybe a Fitbit wouldn't be a bad idea all things considered
        Get a garmin so you can wear it as an actual watch when you arent exercising. Always hated fitbits and apple watches because its like they intentionally dont sell ones that look like normal watches.

      • 3 months ago
        Anonymous

        as this anon said

        walking isnt cardio, its only good for stretching and burning calories. it literally doesnt exercise the heart

        walking isn't really cardio unless you're out of shape to begin with, but its the most effective way to burn calories since the average person can walk about 6 hours every day with proper resting and eating

      • 3 months ago
        Anonymous

        Checked and no worries. PT is absolutely the way to go. Even if you’re paying a standard $75-$150 an hour out of pocket once every week or two it’s worth it since most of what you do with the PT can be recreated on your own or at the gym. The other big thing PT can help with is the psychological factors which may be limiting movement/causing pain. Trauma information is stored in the nervous system as a teaching/warning tool. Your body is very smart and doesn’t want to get hurt again, it will start to view everything through the lens of threat perception. PT can be a safe space to deconstruct this learning and gain confidence. While nerve damage/compression is real, so is the psychosomatic element of pain. Very often a lack of confidence/general deconditioning will have people feeling way more hurt than they are and it creates a negative feedback loop where you can’t do anything because you’re hurt, but you hurt because you don’t do anything. Many people with chronic back/disc issues spend their time walking on eggshells when (after an appropriate healing time of probably several months) what they really need is to be shown they can do 10 bw squats and they won’t end up in a wheelchair. I had 3 bulging discs from a weightlifting accident (though it’s never just one thing) that caused debilitating pain for 6+ months. It was hell and really opened my eyes/made me more empathetic. That said, once I started safely building back up to movements and stopped feeling fragile, the pain went away very quickly.

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