How I Lost Weight While Living with a Disc Bulge
How I Lost Weight While Living with a Disc Bulge
When I was diagnosed with a disc bulge, I realized that my priority wasn’t losing weight, it was healing my back. I knew that if I ignored my condition, it could become worse and eventually require surgery. So, instead of looking for shortcuts, I decided to focus on recovery first.
The first step was starting one and a half months of physiotherapy.
But I also understood that attending therapy sessions alone wouldn’t be enough. I had to change the way I lived every single day.
Changing My Daily Habits
My physiotherapist explained that recovery depends not only on exercise but also on how you move throughout the day. I was advised to avoid:
- Prolonged standing
- Prolonged sitting
- Excessive forward bending
- Excessive backward bending
- Heavy lifting
Following these instructions wasn’t easy because I was a homemaker and still had to manage my household responsibilities. I continued cooking, cleaning, and taking care of my family, but I changed how I managed these tasks. Instead of standing continuously for long periods, I started taking a 10 to 15 minute break whenever my back needed rest. These small breaks made a huge difference.
Here are some referenced images for supports that i used , helps me to maintain good posture…
Back support for maintaining good posture while sitting.
Pillow for neck support while lying on bed. This is specially designed for people having neck pain or cervical issue.
An Important Lesson I Learned
I would like to share one important thing I learned during my recovery. If you have any disc problem in one part of your spine, it’s important to take care of your entire spine, not just the painful area.
Making Exercise a Daily Habit
I took my recovery seriously. I followed every instruction my physiotherapist gave me without skipping anything. Along with my therapy sessions, I performed my prescribed exercises twice or thrice every day, once at home and once at the physiotherapy centre. Within just a few weeks, I started noticing improvements. The pain slowly became more manageable. Simple daily activities became easier.For the first time , I felt hopeful.
Learning the Importance of Good Posture
One of the biggest lessons I learned during recovery was the importance of posture. I became more conscious of how I sat, stood, and moved throughout the day. While sitting, I tried to maintain a proper 90-degree position with good back support. While standing, I avoided prolong and bad postured standing position and made sure not to bend my back unnecessarily during household work. I also stopped lifting heavy objects and became more mindful of protecting my spine.These small lifestyle changes played a significant role in reducing my pain.
Exercise Changed My Life
As my back became stronger, something else changed too, my mindset. Before my injury, I never truly believed that exercise could make such a big difference. But after experiencing the results myself, my perspective completely changed. Exercise wasn’t just helping me lose weight.
- It was helping me move without pain.
- It was helping me become stronger.
- It was giving me confidence that my body could recover.
That experience made me realize that movement is one the greatest forms of medicine when done correctly and consistently.
A Promise I Made to Myself
As my pain gradually decreased, and my body became stronger, I began believing in myself again. I made a promise to myself:
No matter how busy life gets, I will never stop exercising, It is not just a part of my routine anymore, It is a life long commitment to my health.
Not because I wanted the perfect body. But because I never wanted to go back to living with constant pain.
My Disc Bulge Didn’t Disappear But My Life Changed
A disc bulge doesn’t simply disappear. However, strengthening the muscles that support the spine can improve stability, reduce pain, and help many people return to their normal activities. In my case, regular physiotherapy, exercise, and lifestyle changes prevented my condition from getting worse. Most importantly, my recovery progressed to the point where I never needed surgery.Today, I still take care of my back every single day. My journey taught me that healing isn’t about finding a quick fix.It’s about showing up for yourself, staying consistent, and trusting the process, even when progress feels slow.
Looking back, choosing movement over fear was one of the best decisions I ever made.
