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MRSTIGHTWAD SparkPoints: (1,172)
Fitness Minutes: (2,769)
Posts: 80
6/10/13 9:09 A

.....And Dragonchilde.....most doctors will refer patients to personal trainers if physical therapy has run it's course or isn't an option. Personal trainers can be certified in areas that are akin to physical therapy with a preventative base to it as well. We correct issues using the one treatment that, if started early enough, can help to prevent future ailments and issues.....exercise targeted to specific goals.

MRSTIGHTWAD SparkPoints: (1,172)
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Posts: 80
6/10/13 8:57 A

Ok.......I worked with a client a few months ago that had rods due to scoliosis. Her primary goal was to be able to touch her toes, which her doctors told her she would never do after the surgery. Well, she did....and not only did she do it, she was able to hold it for more than 30 seconds!

The key here is to avoid rotational exercises of the trunk. Working the core is more difficult in people such as yourself, especially the abs. The key is to work muscle groups that requires your abs to be engaged in order to complete the exercise, like lat pull downs or even tricep presses on a cable machine.

Another low impact exercise is to sit in a chair with your butt forward and lean back, hands gripping the edges of the seat for stabilization. With bent legs, bring them up as high as you can, allowing the hip joints to flex. As you progress, you can begin to straighten out your legs to add more resistance.

The key is to work within your limitations and find ways around them.

That girl I worked with is now a runner and competed in her first 5k this past March. She also plays softball. So anything is possible with motivation and a positive attitude.

KASIMA52 SparkPoints: (463)
Fitness Minutes: (430)
Posts: 58
6/9/13 8:30 P

I have a really bad back. Even mopping my kitchen floor makes it hurt badly. I found a SparkPeople video on YouTube of chair core exercises using resistance bands. I tried it and it was the first exercise in a long time that didn't make my back hurt.

SANDYSHORE1 SparkPoints: (38)
Fitness Minutes: (0)
Posts: 5
6/9/13 5:55 P

TY so much for taking the time to write and for the good sound advice given. Let me explain that I have a titanium rod which goes from my neck to the base of my spine. I should have explained that better to you. Any different advice, please let me know. Thank you so much for your caring and kindness.

BARBANNA SparkPoints: (108,384)
Fitness Minutes: (85,068)
Posts: 3,415
6/9/13 5:01 P

Core strengthening is essential and the worst thing you can do for your back is sit or do nothing. I am 57 yo and soon to be 58, a therapist with long years of lifting too much load. My husband is a physician who would totally agree. and also has a bad back
The quantity of these is not as critical as the quality, watch the SP demonstration videos and make sure to keep safe form. Warm up before and stretch after you do them.
I do about 200-240 crunches or abdominal strengthening exercises with a variety of types. I use a lot of the ideas from SP and magazine pages I have saved. I vary the amount depending on my time, if I am in a hurry I do the ones I know are the most effective. This will depend on how you feel when you are doing them. I start sitting on my stability ball and do regular crunches using a weight with 2 sets of 20, lying on a mat is do scissors at 2 sets of 20 or 40, then I do reciprical straight leg raises that are done just like scissors again 2 sets of 20 or 40, I do semi-recline with a weight taking it from side to side 2/20s or 40, knees to chest with hands pulling in and out (banana) 40 ea, reach up and tough my feet going side to side 40 and then legs crossed with elbow touching knees 40. I have many others but I trade them out for variety each day. I used to hate these more than any other exercises but now that I am lifting weights these are easy. I know the true value of keeping my abs strong as I still do a lot of lifting.

Good luck!

Edited by: BARBANNA at: 6/9/2013 (17:06)
OLGA18 SparkPoints: (21,902)
Fitness Minutes: (14,945)
Posts: 1,197
6/9/13 4:42 P

Your physician should be able to suggest exercises for you or refer you to someone who can.
I know that's not what you want to hear but I would hate for you to end up in a worse situation with your back than you already are in.
You could seriously injure yourself if you attempt exercises without medical clearance.

DRAGONCHILDE SparkPoints: (61,289)
Fitness Minutes: (15,545)
Posts: 9,713
6/9/13 3:30 P

If you're specifically wanting to strength a part of your back that has experienced pain or injury in the past, you really need to consult a doctor, and get a referral to a physical therapist. It would be irresponsible for anyone here to recommend specific exercises, because it could cause you more injury!

Only a doctor and physical therapist can recommend healthy exercises for your condition! Remember that your body doesn't work in isolation either, so it's important to get clearance for exercise, even doing things that don't seem to be related. Plenty of people have thrown out their backs doing chest/arm work with poor form!

ELMA1913 Posts: 5,051
6/9/13 11:16 A

It depends a lot on how bad your back is - if it is lower back pain or somewhere else. You can always work on your arms, and if I recall, I did watch a video on Sparks about exercies done sitting in a chair. You can do it!

MRSTIGHTWAD SparkPoints: (1,172)
Fitness Minutes: (2,769)
Posts: 80
6/9/13 10:57 A

The term "bad back" is very general. I would need to know specifics to be able to guide you properly. I.e.- bulging disks, herniations, lumbar facet syndrome, spinal stenosis, etc.

SANDYSHORE1 SparkPoints: (38)
Fitness Minutes: (0)
Posts: 5
6/9/13 10:31 A

I'd like to know of some exercises I can do for my back, for strengthening, when I have a bad back to begin with. I am reluctant, also, because I wonder if doing certain exercises for my arms and chest can also be doing harm to my back. Only respond if you truly know healthy exercises for my condition. Thank you.

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