Hi there!
My name is Becky and I have 3 herniated discs in my lumbar region of which one is in need of surgery as it might affect my nerves. This was all diagnosed in October 2018 and I have opted for no surgery until I have tried everything that is in my power to reduce the pain and be able to function somewhat normally in life. I am not able to drive for long periods of time or sit down for longer. Every move I make my brain needs to be aware of how I do that. Even taking out a lid out of the dishwasher makes me squat and hip hinge. Though tiring, I feel this is something I should have learned ages ago! I am taking my life back one step at a time.
Here are some exercises that are particularly for me but could suit others (consult a doctor or physio if you are not sure about these). Always make sure your spine is in neutral position. Also, when lowering yourself, go first on your side and then turn yourself on your back. My physiotherapist helped me with these ones through a video call. Make sure you stretch before doing these too.
As you can see, I am not there yet and there is much weight to be lost, but I hope to be able to be in a better place this year as I keep doing these exercises and adjust my food intake so I can continue to live surgery free.
These exercises took me approx. 30 minutes (including stretches)
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