I can empathize with you - I often have severe pain because of arthritis in the spine and hips, and scoliosis.
Because you have issues, it might be more appropriate to ask your Dr for a referral to a Physiotherapist - this is their specialty. They can properly assess you and give you the exercises as they pertain to you. I found that when I had 4 months Rehab after a really bad car accident, (long before I joined SparkPeople) the Physiotherapist discovered that some of the pain was because of a weak core area, and was able to give me exercises to strengthen that area first, so I could then develop on it later. It started with 5 minutes morning and afternoon, and after they felt it was o.k. to increase and build on it, I did that - just gradually. It took a couple weeks to get to that stage tho'!
The Physiotherapist ensured that I KNEW how to do the exercises properly so that no further harm would be done. She would also regularly check that I was still doing them properly. Later I was sent to another Physiotherapist who took a small Mat Pilates Class. She would steer me away from exercises that weren't suitable, and toward the healthier alternatives. She was also on hand to reposition us if needed - sometimes even an inch or two adjustment can make the difference between doing good and doing harm.
Most of my exercise now is just walking INSIDE my own home - putting my groceries and laundry away one at a time. The beauty of this is that if the pain is starting to set in, I can sit without having to walk anywhere. If fatigue is an issue the same applies.
Even tho' I didn't get anywhere near the amount of exercise that is normally recommended, I still lost a bucket load of weight. It took 16 months to lose the first 50lb, and I happily sat there for a year before deciding to move on down again. I have been at my goal for over 2 years now. The main thing that helped me reach my goal and to maintain, is weighing all of my food for increased accuracy, and entering it into the Nutrition tracker.
I wish for you a pain-free outcome with good results. Kris xx
Fitness Minutes: (753)
4/30/13 10:12 P
Hi ARCHIMEDESII.......I can so relate to you. I've been dealing with pain and it is hard to exercise when doing anything makes it worse. I've been trying to break my exercises and do what I can. I didn't sleep last night but today I got a few hours. I think almost quit twice because I'd look at the exercises and knew I couldn't most of them. So I quit twice not because of food choices but because I didn't feel I can lose or tone without doing something. I became discouraged because it wasn't the meal plans that were making me feel defeated it was the exercise routines. Thankfully Spark Coach sent my weekly e-mail and told me I was too hard on myself. That even cutting back will help me lose the weight. I was doing well up until 2 years ago and really within my weight goal for my age. I was walking, doing Zumba classes and doing aerobics. I hadn't been that active in years. I had a car accident so have to careful with upper body, have knee probs which I knew I had even then but I pushed myself.
I loved doing it but all I really did was put myself in the corner and only able to do mild exercises. I have firbromyalgia and chronic fatigue syndrome. So pushing myself that hard back fired. I was trying to keep up with my 6 grandsons and they had exercise dance videos last year and got into that but I didn't have my sneakers on so just really did a major job on my overall body wear and tear Like you I'm still going to keep on. Pain is inevitable right now but even getting a few pounds off would help my knees. Just wanted you to know you're not alone. Thanks for sharing
Fitness Minutes: (285,463)
4/30/13 11:53 A
If your doctor has told you that it's okay to exercise, why not start with a 5 minute routine ? If the 11 minute chair routine is causing you pain, then do it for 5-6 minutes or until you feel uncomfortable. Try it for five minutes and when the pain starts subsiding, then try the full 11 minutes. You do what you can to start even if that's only five minutes. You can break your workouts up into shorter segments. So, why not try doing 5 minutes three times a day ? With time and regular practice, your strength and endurance will increase. But right now, you really do have to slowly ease into a regular program.
There are members who's only exercise for the day was walking out to their mailbox and back. As they got stronger, the walked to the end of their block. With more time, they could walk a mile.
If you're in a lot of pain, you have to listen to your body. Takes breaks during that 11 minute workout even if that means the 11 minute workout takes 20 minutes with stops.
For changing your email, go to your Start page, and on the top left hand side of the page you'll see "Start", under that is "Welcome IAMGOINGTOLOOSE", and under that is "account/email preferences". Clicking on that should take you where you need to go to change your email.
As for the pain, well, I sure don't blame you for not wanting to go through months of more pain than you already have!
I don't know if it will work for you, but for my nerve pain issues I have found that a hot-water-bottle (or heating pad, or equivalent) placed either in the small of my back, or at the base of my breast bone, or sometimes at the back of my neck, will calm the nerves enough to ease the pain. I find that 20 to 30 minutes of heat in the one spot seems to get everything to relax. My issues are all with the vagus and sciatic nerves, so these are the "access points" that work for me. If you know which of your nerves is the main issue for you, you may be able to figure out "access points" that will help ease your pain.
You also might want a referral to a pain management specialist. Seriously, these guys know more than anyone about dealing with chronic pain and can make life soooo much better.
Major kudos to you on your amazing success so far - hope you can work through this pain issue to make it easier for you to continue on this journey!
thank you for answering my post! I did get permission from my doctor to do this exercise and I am seeing him in a couple of days. I don't have an injury but I do have muscle/nerve pain issues.Any exercise causes severe pain and loss of mobility no matter what I do, including swimming. The doctor told me it will take time for my body to adjust to exercising and he is monitoring my program and pain. He said that I'd have to work through the pain before these exercises with get easier and less painful. I am only doing an 11 minute aerobic chair exercise once a day until I see the doctor in two days. the video includes a warm up and a cool down. I just have severe pain issues especially when I start something new. Thank you for you're concern!
Fitness Minutes: (4,081)
80 4/30/13 5:31 A
first you need to make sure about what you are feeling right now. there is a huge difference between muscle soreness and pain from injuries- perhaps you pulled a muscle or hurt yourself some other way. if your pain is all over your body and really is just muscle soreness, you need to slow down. i see you've lost 81 pounds- that is SO AMAZING. go girl! but don't push yourself too much. your body needs time off to recooperate and build muscles. if you keep pushing- especially to the point of not even being able to sleep at night because of it- you will injure yourself (if you haven't already). always make sure to do a warm up and cool down, and see your doctor if it gets worse or doesn't go away after a couple of days of rest.
Fitness Minutes: (179,004)
4/30/13 5:31 A
Pain or soreness? The former is bad, the latter is ok.
Start slower. Do 1-2 minutes of the video, every other day.
Also, did you get medical clearance from your doctor to begin exercising? It shouldn't take 3 months for your body to adjust to exercising.
I'm in a great deal of pain from doing an 11 minute chair video two days in a row. I didn't sleep much last night and I'm not able to sleep tonight so far. I have a severe migraine headache and my stomach is sick. I'm not going to give up but I'm feeling very discouraged and I'm not confident I can feel this much pain for three months or so before my body will adjust and the pain won't be so bad. Does anyone have any encouragement or advice? And does anyone know how I can change my email address?
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