Exercises To Avoid If You Have A Lumbar Disc Bulge | BIS Podcast Ep 61

Navigating the Road to Recovery from Lumbar Disc Bulge 🚑

Is a lumbar disc bulge or herniation hindering your workout routine? Understanding the dos and don'ts is crucial for effective recovery. This week, we've published a comprehensive guide that takes you through the journey of healing a lower back disc bulge.

The episode delves into the fascinating biology of your lower back, explaining that your spinal discs aren't innately weak; their resilience is largely up to you! With targeted load-bearing exercises, you can not only recover but fortify your back for the long term.
But there’s a catch!

Timing is everything. Certain exercises might be beneficial at one phase of recovery but detrimental at another. Our guide breaks down these phases and recommends specific exercises for each. For instance, early on, you should avoid movements like knee rocks and knee hugs, as they could hinder the healing process. Similarly, extended bed rest might offer temporary relief but can weaken your lumbar and core muscles, making you more susceptible to future injuries.

The episode also debunks two major myths:
1️⃣ Lifting Weights is a No-Go: On the contrary, once you've progressed through earlier stages of healing, weight-bearing exercises are vital for full recovery.
2️⃣ Stopping Exercises Post-Recovery: Just because the pain is gone doesn't mean you should stop your exercise regimen.

Don't let misconceptions guide your road to recovery. Check out the full article and podcast to know more about how to manage and overcome a lumbar disc bulge effectively! 📖👇

🗞️ Issue 61 - Exercises to avoid if you have a lumbar disc bulge
👉 https://backinshapeprogram.com/2023/09/exercises-to-avoid-if-you-have-a-lumbar-disc-bulge/

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Chapters:

00:00 Introduction
01:07 False Belief Holding You Back
02:15 The Only Way To Rebuild Your Disc
03:13 Early Stage Mistakes
06:01 Bed Rest For Disc Health
07:21 Early Stage Strategies
11:10 Mistakes With Simple Movements
11:50 Mid Stage Recovery
13:00 3 Foundational Movements
15:50 Steadily Add Resistance
18:39 Avoid Late Stage Mistakes
20:47 Review Of Strategies