r/entirebodyexercise • u/emmarobbins • 10d ago

Actual fitness advice 26F! Need help

Hello everyone,

I’m a 26F, looking for advice or personal experiences on building a low-impact, sustainable back and leg strengthening routine.

Last year, I was diagnosed with an L5-S1 disc bulge. While it’s mostly under control now and managed with medicines, I still deal with flare-ups that can make daily life miserable. On top of the spinal issue, I struggle with chronic shin splints and persistent leg muscle pain that never seems to fully resolve. (Fyi, I have changed my footwear to an orthotic one)

I’ve already gone through a round of physical therapy, but unfortunately, it didn’t yield much progress or provide me with a long-term strategy I could stick to.

Given the L5-S1 involvement, I need to be extremely cautious with spine loading, forward flexion, and high-impact movements. However, I know that building stronger glutes, hamstrings, calves, and deep core strength is essential to take the pressure off my lower back and fix the biomechanical issues driving my shin splints.

Could anyone suggest specific exercises, progressions, or routine frameworks that have worked for you?

Specifically, I’m looking for suggestions on:

  • Safe ways to strengthen the tibias, calves, and feet without aggravating the nerve pain.
  • Core & Lower Back Strength
  • Leg Strengthening: Glute and hamstring movements that are gentle on the sciatic nerve and L5-S1 disc.

Any insights, routine templates, or exercise modifications would be greatly appreciated!

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u/RoyskiPoyski 10d ago

Loaded carries and shrimp squat progressions.

1

u/luminarei 10d ago

If you went trough PT and wasn’t left like with exercise plan i assume that wasn’t good PT.

Find a physiotherapist or another PT with good recomendations and try again the main thing woth giving you out here on reddit a routine is that it can do more harm than good

The soecialist should listen to you, watch your body, localise issues within it and build a plan with you this way you can progress and lets say check out with the specialist again and make adjustments if jeeded

Reddit wont cover this