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Modified Workouts for people with herniated disks?
Hello, I was wondering if anyone knew of a modified beach body program for someone recovering from a herniated disk?

Thanks,

Taylor
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RE: Modified Workouts for people with herniated disks?
12/11/12 3:37 PM as a reply to ParkerHunter27.
Oh, how I feel for you. I dealt with a slipped disc about 3 years ago and the memory is not my favorite - that's for sure!

I would recommend a workout that will allow you to slowly build your back strength. Maybe Tai Cheng? I would recommend no jumping or anything that will bend the back overly much like yoga. Yoga is still the most difficult for me and puts some pressure on my back that is' not too thrilled with.

If i can help with any quetions at all please let me know - send a buddy request if you'd like.

Donna
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RE: Modified Workouts for people with herniated disks?
12/13/12 6:18 PM as a reply to CoachDonna12.
I had/have a moderate herniated disc in my lower back on the left side. Prior to starting P90X last year, I did quite a few core strengthening exercises along with specific type of stretches (McKenzie Method - Google it). This helped me get into a position to start the program. Afterwards, I modified at first anything that had me twist the lower back. Some P90X core exercises were replaced with some learned in PT using the stability ball. Basically, if I was worried about aggravating the injury, I modified. Over time, I became strong enough that modifications were reduced and eliminated. Anytime I have a flare up (and I still do), I make sure to start the McKenzie Stretches immediately and ice. That seems to reduce the downtime.

Herniated discs are not fun. The original injury was pure agony. I could not move without shooting pains down my left leg. It felt like a knife in my back. This is what I did and it took some time. There are still occasional flare ups, but I can manage them with the tools learned. Flare ups are much less now a days and I attribute that to a much stronger core. Good luck.

Dave
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RE: Modified Workouts for people with herniated disks?
12/14/12 5:45 AM as a reply to dcbates80911.
Not much to add that the others haven't already said. I actually started P90x because I had the herniated disc and general back problems for years. My hope was/is that by strengthening my core it will help. I am only 5 weeks in and while I did have a minor flare up that made me rest for a week, I could tell that P90x was helping. Instead of being down for a week, the symptoms were gone within a day or two and I was back at it.

I am 46 and have been living with the back issues off and on for about 15 years now. My issue isn't twisting with twisting movements like a lot of others but is actually from front bending exercises such as deadlifts, supermans, etc. Obviously, there are a lot of movements in P90X that are front bending. So, one thing that really helps me is that I make sure my core is tight while doing those movements. It is definitely working so far, and I feel a noticeable improvement in my core strength including my back. Yoga has been especially helpful to me as it seems to really be helping to lengthen my tight hamstrings which are a big contributor to my back issues.

I think the key is really just listening to your body and stopping when you need to but understanding that in order for it to get stronger, you will need to sometimes push through some discomfort.
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RE: Modified Workouts for people with herniated disks?
12/27/12 6:39 PM as a reply to ParkerHunter27.
I have had 4 herniated discs for 25 years now. One of the most important things I learned was to always do my stretches, even when I felt good, I do the McKenzie stretches. You can find them in a book called Treat Your Own Back. I've done P90X, Insanity and X2. I did modify quite a few moves the first time thru P90X. I found the kicking in Kenpo was something i just could not do. I had a flare up and had to take a week off but now if I have a flare up, I can keep exercising at a lower intensity or run instead. I did have some soreness and sciatica when I first did X2 last winter but over time as my core got stronger that improved. I had to modify a lot in the original Ab Ripper but not as much in X2 Ab Ripper. I did bicycles with my lower back on the floor but still felt it in the core. I would say to go easy the first time thru each workout until you see if it bothers your back. I took Insanity really easy at first because some moves looked like they would bother me but they didn't. Proper form is crucial also. If the weight is too heavy or you are too tired to keep good form, stop. That's when you are likely to get injured.
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