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What kind of exercises can I do with back pain



 
 
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WRITERM
SparkPoints: (52)
Fitness Minutes: (0)
Posts: 4
3/24/13 10:43 P

Thanks for your note. My sister lost over 100 pounds twice and then another 50 with Lap Band and later had it loosened. She gets too depressed to do without the things she likes. I grew up skinny and now have "tire around the middle". I crave sugar and have to get totally off like some people do alcohol to not crave it. Maybe I will get to that point again...but I have to stop cooking and baking if I do that...then it is always hard for others, too. But, I am risking myself to another attack.



SLIMMERKIWI
SparkPoints: (122,825)
Fitness Minutes: (32,500)
Posts: 21,117
3/24/13 10:29 P

Well, I would suggest that a good place to start would be reducing those sweets and chocolates - LOL! watching your nutritional intake is actually most of weight-loss. I lost a lot (over 50lb) just by tweaking my intake and not increasing my exercise at all, because of skeletal issues. In fact, the last 4-5 years I have done less exercise than EVER before in my life. Chair exercises while watching TV is a great activity. The bulk of my exercise is putting my groceries and laundry away one at a time. That gets me loads more exercise than I would otherwise have gotten.

You CAN do this, but you just need to think outside the square sometimes, and focus on what you CAN do, rather than what you can't - for whatever reason. It may be that you would be best to seek the help of a qualified Physiotherapist who can steer you away from unsuitable exercise and give you ones that are safe for you.

good luck,
Kris



WRITERM
SparkPoints: (52)
Fitness Minutes: (0)
Posts: 4
3/24/13 10:10 P

Hey! I had a heart attack in 1996 in my forties. Now I am on disability for DDD, L4-5, S1-2, etc. I also have some gouty arthritis and am 61. The best exercise for me is in water, but I live up in the mountains with dirt/gravel roads and straight UP! I never have been able to get into a routine of Pilates or stretches...I need to lose approximately 25 pounds at least. Help! I love sweets and chocolate, of course. emoticon emoticon



XXBAYLEAFXX
Posts: 119
3/24/13 2:38 P

I complete understand your frustration. I am a person who loves to workout and when I get going on a streak the last thing I want to do is quit for any reason. Being a fitness professional also means I have to know when I need to use my head and education over what I WANT to do.

Last January I was diagnosed with a herniated disc in my back, which prevented me from doing ANYTHING AT ALL for 2 weeks. I had to crawl to get anywhere in my house and I only walked when I had to leave my house for appointments. After my first PT appt that all changed and I was able to walk again, VERY SLOWLY.

I learned during the first 6 weeks just how important rest was but also how important it was for my healing to do something rather than just sit. My advice for working out is doing something small, like walking around your house for any reason at all. Sitting actually puts a lot of pressure on your spine and discs in your back and that may hinder your healing. I would also suggest looking into some basic yoga techniques that don't put a lot of strain or pressure on the injury. A lot of the time, a tweak could have been caused by a lack of stretching or cooling down after a workout.

Definitely take it easy and don't rush back into your fitness program until the pain is gone. Instead do little things to the best of your ability -- walking around and some light yoga. I am sure Spark has a section about yoga poses if you aren't familiar but do not over do it. Now is not the time to push your flexibility. Go until you feel a light stretch and stop there. You may find that having tight muscles could have a large role in your injury. Once you are better and back to your routine, then add more yoga to your cooldown or dedicate a day to just yoga. This is a great way to give your body an "active" rest day while improving your flexibity and keeping your body a well oiled machine.

I hope for a speedy recovery for you!



SLIMMERKIWI
SparkPoints: (122,825)
Fitness Minutes: (32,500)
Posts: 21,117
3/21/13 5:25 A

Definitely agree with the others - wait until your back is good again. ALSO, when it is and you start exercising, ensure that you do it safely. Often people end up with back pain BECAUSE they have poor technique, don't warm up, un inappropriate footwear for some of the exercises, or do exercises that weren't suitable for them in the first place. I know that for me, there are tons of exercises I CAN'T do because I have skeletal issues - arthritis of the spine and hips and scoliosis. If I were to do a number of exercises, it would compromise my physical safety and bring about considerable pain. I need alternatives. IF this sounds something like you, then you would be advised to be assessed by a Physiotherapist who can advise you on what exercise is best for you! It could even boil down to breaking your exercise routine into 3x 10 minute sessions rather than a full 1/2 hr!

Kris





PAULAROSE65
SparkPoints: (3,068)
Fitness Minutes: (8,611)
Posts: 34
3/20/13 3:16 P

Thank you both for your input. My mind has been telling me to just take it easy, but then there is that voice in the back of my head, saying No No No! Lol! I will also start watching what I eat, and stop feeling sorry for myself,...
Thanks again....



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/20/13 2:23 P

Hi,

I agree with Archimedes--the best thing is to allow time for your back to heal--working our with an injury could potentially lead to your changing the way an exercise should be done to compensate for your injury therefore creating other issues up and down you kinetic chain.

I hope you feel better soon!

Coach Nancy



ARCHIMEDESII
SparkPoints: (136,733)
Fitness Minutes: (205,520)
Posts: 20,326
3/20/13 2:11 P

Paula,

The best thing you can do for your back is lay off any exercise. You will NOT derail any of your efforts at long term weight loss because you need to stop exercising for a few days.

I know you're frustrated and really want to exercise, but honestly... rest is the healthiest thing you can do for your back. Trying to exercise while your back is still in a weaken state puts you are risk for further injury. Believe me, you will not lose any lean muscle because you can't exercise for a week or even two.

Do your best to eat more mindfully. Try to stay away from the junk. Remember, when it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise.

Take a few more days off to let your back heal. Learning to take care of our bodies when they are injured is just as important as staying active. You need to learn to listen to your body and right now, your body is telling you it needs to rest.



PAULAROSE65
SparkPoints: (3,068)
Fitness Minutes: (8,611)
Posts: 34
3/20/13 1:42 P

Okay I am so very frustrated. Today is my 4th day of not being able to workout because I hurt my back on Sunday. I am finally to the point where I was able to get a couple of things done, and go to the grocery store. But by the time I got back I was in pain again.
i was doing so good with my workouts, and was finally seeing my body changing. Now here I am unable to do anything....
Does anybody have suggestions on what kind of exercises i might be able to try, until my back is better? I'd hate to loose what little bit of muscle I have gained because of this.
Also fyi, I have been eating more crap because I have been bored, which i know is a cop-out. So obviously feeling bad about that too... emoticon



 
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