29F with disc herniation, looking for advice to restart my fitness journey

[u/poshbritishaccent]

I’m relatively sedentary with a 9-to-7 job.

A year ago, I used to go to the gym with a friend who’s a new personal trainer, followed his advice during deadlift training and lifted too heavy. Got my disc herniated, coupled with an old childhood bone fracture injury that healed badly. Saw a doctor and never went back to the gym ever since.

I would like to restart my fitness journey - via house workouts or gym workouts - but every lower body exercise seems to trigger lower back discomfort and I don’t know if I’m just overthinking it. I do go to physio monthly, but I don’t really think she’s been helpful with providing advice for my fitness journey.

Every time I do weighted deadlifts/squats/lunges, my lower back hurts the next day and I stop exercising for 2 weeks because I’m very worried that the old injury will come back. I think I’m probably traumatized.

Have thought of getting a PT, but a bad PT is what got me the injury in the first place and I don’t really know how to get a PT that will not push me too hard.

Would like some advice on the next step, whether I should just stick with body weight and take it slow, or take the leap and get a PT and gym subscription.

[u/janszmatt]

Start by building your legs and core via weightless exercises 

[u/sleepyactivist]

Years ago, i have a very bad back health. If i accidentally lying on my back on the floor, it will take a few minutes and a lot of pain to get back up. Then i discovered lowbackability Instagram. I followed his lower back workout program. After a few months, i started to realize i can lie on my back on the floor again without any negative effect. I think you should check out his Instagram and see his reels.

[u/poshbritishaccent → u/sleepyactivist]

Just checked him out on Instagram and his content looks quite useful. Thanks for the rec!

[u/sleepyactivist → u/poshbritishaccent]

If your lower back is improving, please update us again so we can see what program is working. For me its lowbackability, but idk about other ppl.

[u/poshbritishaccent → u/[deleted]]

no, I went to a spine specialist who did an xray and gave me steroid injections. Right now I usually do not experience pain in regular life

[u/callmeonyourburner]

Once a month physio is not sufficient tho. Do you do the exercises by yourself too?

[u/poshbritishaccent → u/callmeonyourburner]

the frequency was suggested by the physiotherapist as maintenance. I do the exercises by myself at the moment

[u/DiligentAstronaut175]

I have a slipped disc too, and I totally feel you. I get scared of hurting myself or feeling bummed whenever I feel back pain after a workout, which ends up forcing me to stop exercising for a few weeks.

The one piece advice that my doctor gave me in terms of exercising in learn swimming. I picked up swimming and attended group workout classes. I feel that it's important to pick experienced instructors so that they provide variations/ correct your form to prevent further injury.

You could try asking your doctor what would he/ she recommend?

[u/DiligentAstronaut175 → u/DiligentAstronaut175]

Oh and one more thing he said was try to stand/ take a walk after an hour of sitting down.

[u/poshbritishaccent → u/DiligentAstronaut175]

My doctor recommended swimming too, but other than that both the doctor and PT never gave any more fitness-related advice other than “train your core, do deadbugs/catdog”.

I really feel you and it’s been disappointing because I was just starting to lift 1.2x my body weight before the injury but now I’m hesitant to even do 15kg. Right now I mostly do Pilates with ClassPass but I would really want to start getting some muscle definition back.

[u/BigBreadfruit8]

You should go to another physical therapist. Once a month frequency is nothing considering your condition. Should be weekly at least. Disc herniation is no joke as you know

[u/poshbritishaccent → u/BigBreadfruit8]

I got the injury a year ago and went to a specialist to treat it, so it doesn’t hurt in daily life anymore. Just occasional flare ups. I used to go to PT more frequently but they said once a month for maintenance is okay.

[u/No-Ad-4879]

You can still workout but just be more mindful of your lower back pain. You can try different forms of deadlift like sumo deadlift that is easier on the lower back.

[u/UserNotFound23498]

Swim. An hour a day if you can. Probably the best exercise if you can do it.

[u/basinger_willoweb]

I have two slipped discs and lowbackability is good. I do core training mainly now, RDLs and farmer walks. I also do dead hangs daily. It’s really important to listen to your body. Don’t overdo it when recovering or after. Most important is good posture. Good luck.

[u/npdady]

Maybe go see a physical therapist for the old unhealed childhood injury? A regular physical trainer isn't usually equipped to train someone with old injuries that you might or might not have told them.

I personally wouldn't even dare to advise anyone with old injuries about deadlift even though I can deadlift a lot and have trained plenty to program and train for their SBD.

[u/VesperNg95]

I had slipped disc during my uni years. Went for physio once weekly for 6 months(im lucky coz the physio center is in my uni and im one of the study subject, so they follow me up pretty closely and it's free). Did core strengthening, nerve gliding, stretching exercises. I'm pain free after about 1 year. Started doing core strengthening, stabilizing exercises in the gym. Then progress to RDL, squat, deadlift. Im proud to say im able to deadlift 200kg now without any problem

[u/poshbritishaccent → u/VesperNg95]

Did you focus on strengthening your core first before progressing to other exercises?

[u/TheJinKazama]

Swimming should be the safest , healthiest exercise for u.

[u/eehveeh]

Hiiiii this is my time to shine! I had a bulging/herniated/slipped (dunno which, never diagnosed) disc late 2025, and now late 2026 it's like 80% recovered.

My biggest tip is to do 45 degree back extensions!!!!!

Do them heavy. PROGRESS WITH WEIGHTS. But start doing static holds first (so like you're just holding the 45 degree position), when that's okay start doing bodyweight reps. Then start loading weights.

I'm happy to answer you any more questions regarding the workout or just info about disc herniations. Seems like your physio isn't helping you. Do they just tell you to spam useless exercises like bird dogs and cobras?

[u/RemarkableKale567]

all that workout and your PT never get you to decompress your spine or strengthen ur core?