<p>Ouch! That is not only painful as heck, but demoralizing, too!</p>
<p>You are not alone. I believe that avoiding injury must be the absolute top priority of exercise for us middle-age folk. I mean, at the end of the day, the biggest benefit of regular exercise is that it allows us to go about our every day lives with fewer aches and pains because we are more fit! So, getting hurt while exercising derails the whole plan. I think it’s probably the number one thing that makes well-intentioned exercise programs grind to a screeching halt.</p>
<p>On to your back:</p>
<p>Back guru Stuart McGill explains your problem in this NY Times video. Sit ups are spine killers:</p>
<p><a href=“Magazine: Core Values | The New York Times - YouTube”>Magazine: Core Values | The New York Times - YouTube;
<p>What to do? The good news is that virtually 100% of us have a bulging disk and most of us get along mostly pain free. Rest. as you are doing, is about the only thing the doc can do for now, unless you are in excruciating pain and then maybe pain killers, anti-inflammatories, or steroids to reduce swelling.</p>
<p>The golden rule with al injuries is, if it hurts, don’t do it. And, “it only hurts until I warm up” counts as “it hurts”.</p>
<p>[Michael</a> Boyle: Does it Hurt?](<a href=“http://www.strengthcoach.com/public/1602.cfm]Michael”>http://www.strengthcoach.com/public/1602.cfm)</p>
<p>So, the answer to your question about walking? Does it hurt? If it doesn’t hurt your back to walk, then it is probably OK, and even beneficial, to do some light walking. Personally, when I’ve had a bout of back pain, the biggest risk is just sitting around doing nothing and getting stiffer and stiffer. Walking generally helps me, but not if it hurts! </p>
<p>Long term, when your back is better:</p>
<p>a) avoid spine killer exercises like sit ups. You back is intolerant of bending forward, so exercises that involve bending at the waist and/or rounding the back are going to be a bad idea. No barbell deadlifts for you! :)</p>
<p>b) Start a consistent program of simple core exercises (such as those shown in the McGill video and some even simpler ones). These will strengthen all the muscles of your core and allow you to do daily stuff, like picking things up and putting them in the trunk of the car, without bending your back and hurting your spine. I’ve done ten minutes of core exercises, usually three days a week, for four years. I believe it’s the most beneficial exercise I do. There’s a big quality of life and injury prevention payoff. If I couldn’t do anything else, I would do core exercises and some simple exercises to loosen up my joints and improve mobility (my 10 minute warmup)</p>