Can I exercise with disc issues and degeneration of the spine?
If you have been told by the doctor that you have a disc bulge and degeneration in your spine and you need to stop your exercises in order to reduce the effect of degeneration on your spine, it can be a very overwhelming experience. In this blog we will discuss how can you manage your exercises when you have a disc bulge and degeneration in your spine? 

If you are new to exercising or starting with exercise after a break you can start with low intensity exercises such as swimming or walking or gentle yoga and once you are comfortable with this, then gradually move to high intensity exercises.  However if you have been already doing a certain kind of exercise without any pain or discomfort, then you can continue at the same level and type of exercise. 
 
However if you are already following an exercise routine, firstly assess if you are comfortable with the level of your exercises? Does it take you more than 2 or 3 days to recover after the exercises? If yes, you need to scale down the exercises. This is done by using the FIT principle. F is frequency of exercise, I is intensity and T is time or duration of exercise. You can change only parameter at a time of the FIT to increase or decrease the level of your exercises. Example: If you walk for 30 minutes at the speed of 5, twice a day, then you either reduce the time to less than 30 minutes or reduce the speed to below 5 or walk only once a day. Reducing one parameter at a time will give you an idea of what works best for your body, as every person is different and may be comfortable with different exercise parameters. 
 
Be mindful that your body is the best judge when it comes to the exercises. Always stop and observe how you are feeling after the exercises, specially the day after the exercise. A certain degree of muscle soreness can be expected post exercise but if you feel sore for more than a day or two you might want to reduce the intensity of the exercise the next time. It is also a good idea to discuss your disc and spinal issues with your fitness instructor or physical therapist and work with their recommendations. 

Please note that we will only discuss disc bulges and not discs that are causing stenosis or nerve involvement. Watch this video to learn more about disc bulges and how they occur in the spine: 


If you want to learn more about how to manage degeneration of the spine and joints, you need to address inflammation in your spine/body. Inflammation is the basic cause of most diseases that cause spinal (back & neck) and joint pain. You can find out more about managing your inflammation in a free 11 days jumpstart HERE.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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