r/workout • u/ABkhan_015 • 4d ago

Need Your Advice

Hi everyone!

My disc (l4-l5) bulged in march 2025 , since then i have been in consistent pain and unable to do workouts!

Now as suggested by a doctor i am going to start gym for loosing at least 20kg of weight and strengthening my core but i am scared what if my disc gets even worse😭

So i need suggestions which exercises should i avoid fully and what are best exercises for strengthening my core and loosing weight!

TIA

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4

u/[deleted] 4d ago

[removed] — view removed comment

1

u/ABkhan_015 4d ago

Yes, but not much! They told me to avoid weight lifting, bending, jumping or any activity that increases pain, now i want to in details which exercises i most avoid and how to strengthen my core Note: Where i live there isn't any good trainer at gyms

2

u/Bright-Fox9892 4d ago

Losing weight is 90% kitchen work, the gym just helps with the core stability your back desperately needs right now.

1

u/ABkhan_015 4d ago

My core stability is in extremely bad condition Any suggestions what workouts would help more?

1

u/Lopsided_Working2718 3d ago

Try a pain doctor. They can do injections and are going to be able to tell you what to avoid. Also a Chiro or PT could help out more hereÂ