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ALYSCIOUS's Photo ALYSCIOUS SparkPoints: (1,398)
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2/2/12 12:59 P

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If you were just injured in a car accident, I would suggest taking it real easy until you heal up or you might make it worse and won't heal properly. I would recommend just walking on the treadmill at a leisurely pace that you can handle. Take baby steps until you make a full recovery... As for me, since I have scoliosis, I find walking on the treadmill and using the elliptical cross-trainer to be the best exercise for me since they are low impact and do not strain my muscles or nerves.

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (122,310)
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1/27/12 6:05 P

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My suggestion is definitely DON'T try your Zumba or any other exercise. Allow your body time to heal. Also, ask your Dr to refer you to Physiotherapy. A Physiotherapist will be able to give you SAFE exercises as they pertain to YOUR conditions.

I must add, I have shifted approx. 60lb, but it had nothing to do with exercise. I do GET some exercise in, but mostly it is just walks by putting my groceries and laundry away one at a time. Up until June when my hubby started off a huge series of hospital admissions and out-patient appointments, AND my mother and Stepfather needed a lot more attention re THEIR health, I went to a Pilates class once a week. That was taken by a qualified practicing Physiotherapist/Pilates Instructor. She was fully aware of my skeletal issues having seen x-rays and their reports, and as a result was able to steer me away from the exercises that could do me harm, and would give me an alternative way of doing it, or a totally different one altogether.

My weight loss didn't come about by any drastic diet change, either. I was already eating a very healthy diet, and for most people in a healthy weight-loss calorie range, but my Dietician picked up the problem when I gave her a few of the Daily Nutrition Reports from SP. THAT is when the weight-loss started after she cottoned on to the cause. While you are in this healing mode, it would probably pay for you to increase your protein a little!

Sometimes our worst enemy is impatience! It sounds like you could do with some relaxation techniques to help you stress less! THAT can actually reduce the pain you suffer, too.

Good luck,
Kris

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CUBANITA_QT's Photo CUBANITA_QT Posts: 24
1/27/12 12:43 P

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PLEASE HELP! I am so unhappy emoticon . I was all set to start off exercising and had started to do Zumba at home, when I was in a car accident last week! I already have chronic low back pain, and now I can barely walk. I have to wear a 100mg Fentenayl Patch, and I am on Hydrocodone, and muscle relaxers, so all I do is sleep all day now. I had gained weight over the holiday's as it is, but in just this past week I have gain a couple of pounds and I have a bad feeling I can going to gain more. I want to get up and do something but, I am in pain. I too have all the exercise equipment, balls, and machines, and bands, and a membership at the fitness center, but every type of exercise is just too painful at this time. I hope that it will start to subside. Are there any suggestions on what I should do? emoticon emoticon

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MIZMAGG's Photo MIZMAGG SparkPoints: (1,728)
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1/17/12 10:48 A

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My main problem finding suitable exercises for my condition is a lack of insurance! At this point, it's all trial and error (read "trial and pain.") My sciatica is aggravated by even the slightest amount of walking and has me in constant fear of setting something off. Therefore, I walk more slowly and shorter distances. I can feel the spinal stenosis starting up again as well and will not be able to have surgery if it flares up badly. This has me on edge.

"Action is the antidote to despair."

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BABYRUTH16's Photo BABYRUTH16 Posts: 219
1/16/12 10:13 A

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The aqua PT I have been doing is great, it's resistance training in the water though it's not cardio. Zumba is the latest rage around here and they have added Aqua Zumba at my gym. I cant' do it yet, but I may try it someday if I can. They have a kids room so I don't have to worry about babysitters or where my husband is. I put my youngest in the kids room and he plays or does his homework. The full service gyms with kids rooms and pools are expensive but in my opinion, so worth it. It's big and clean, they have trainers to work with you and lots of classes, and I consider it an investment in my health.

RAC
MARTHA_JEAN's Photo MARTHA_JEAN Posts: 407
1/7/12 5:01 P

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Hello and Welcome!!!

I really enjoy water aerobics. It's not always easy to find a class. Of course if you have a PT check with her or him first.

I also once had a PT with a pool - which was fantastic.

Keep us updated on what you find that works for you!

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JOANN031755's Photo JOANN031755 SparkPoints: (5,222)
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11/11/11 3:20 P

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I am having surgery too on both my cervical & lumbar spine. For cardio I walk just fast enough to get my heart up. I also take a low impact class at my gym given by the Arthritis Foundation.

After all tomorrow is another day.


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (122,310)
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8/12/11 6:05 P

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I would be inclined to ask for a referral to a Physiotherapist because not ALL exercises are safe while lying down. There are a number of exercises and depending on what the problem is/are, then some would be ruled out. There are some that my Physiotherapist/Pilates Instructor gets me to do alternatives of. Also, how you position your spine while lying down can make a big difference - a matter of between doing good or doing damage!

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SCHUELLER48's Photo SCHUELLER48 Posts: 181
8/12/11 1:07 P

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Do you know if there are any exercise suggestions to do lying down. I can not do any forward bending and was told to only do exercises lying down.

One day at a time.


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GAIA27 Posts: 8
8/3/11 9:58 A

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I like the elliptical; I have to go much slower than my BF or anyone I know. I have a full body so my arms get a work out too, but I cannot pull against the resistance. Also just sitting on an exercise ball is suppose to build balance and burn some calories.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (122,310)
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7/24/11 11:22 P

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Try the brisk walking INSIDE your house OR go to a shopping mall - lots of people do. You can't walk ask briskly in those places as you can out in the open. I do the inside the house thing altho' when I go shopping I walk from 'Point A' to 'Point 'B' as briskly as you can. It's rather difficult to run in those situations! I can't take the jolting etc. from the outside amongst other things.

Kris

Edited by: SLIMMERKIWI at: 7/24/2011 (23:23)
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DIGISCRAPPY's Photo DIGISCRAPPY Posts: 2,207
7/24/11 10:29 P

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Yes, I do have an exercise ball. I have a whole list of strengthening exercises that I'm doing with balls and bands and thera-bars. It's raising my heart rate that I'm supposed to be working on, and so far the recumbent bicycle is the only thing that I can do for a good length of time. The elliptical kicked my butt on Friday after only a few minutes. For now, brisk walking isn't an option for me because before my spine problems took hold earlier this year, I was a runner. Just getting out onto the trail makes me want to run and is too discouraging to me.

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (122,310)
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7/22/11 1:44 A

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Chair exercises are JUST for the physically very disabled. I know a lot of people who do them while watching TV and get great enjoyment out of them as well.

Have you got an Exercise Ball (also call Gym Ball) because they are good for strengthening the lower back and the abdominal muscles, AND improve your balance as well. You can exercise ALL of your body with them because there are tons of things that can be done. The exercise itself actually helps to reduce pain - this is why I was referred to Pilates in the first place, and it made a huge difference for me. This is why the Physiotherapist treats with Pilates exercises often, because it is really good remedial work and also preventative. They are quite right that "sitting" isn't good for you, but the Exercise Ball is different. You can use them while on the computer or at the meal table too!

Kris

Kris

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DIGISCRAPPY's Photo DIGISCRAPPY Posts: 2,207
7/22/11 1:16 A

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Thank you, Ms_Sweetheart and Slimmerkiwi!

A physiatrist is a physical medicine and rehab doctor, also sometimes referred to generically as a pain doctor. He's my last-ditch conservative approach before my Spine Institute refers me to a surgeon.

My restrictions aren't quite limited to the point that I'm looking for seated exercise - my physical therapist and physiatrist both tell me that my issues are aggravated by sitting and that they prefer me to be up and moving. Before my neck and shoulder pain flared in March, I was running and I really miss it, so I'm not crazy about brisk walking. It's going to make me want to run. Hopefully someday, when I get pain managed and maybe some things repaired, I'll be able to get back to some short distance running. My PT said it wasn't out of the question, reiterating that other than the fact that it would hurt now, it's actually better for my condition to be running than sitting.

The rowing machine is recommended because I have a great deal of weakness in my right trapezius down through my scapula and also across my collarbone - as well as in my right arm and right hand. My PT has recommended that I squeeze my shoulder blades together several times a day and she has assigned rowing exercises with a thera-band. She said that the rowing machine would be even better, as long as I don't put too much weight on it.

But the biggest thing they want me to work on right now is cardio, and then we'll be adding in more strengthening exercises in hopes that we can restore some of the strength to my shoulder and arm. I'm thinking that, for now, I'm going to stick with the recumbent bike and add the elliptical at a slow pace, and I'm going to give swimming with a kickboard a try. Another thing that my PT said tonight is that I can always put on a life vest and run in water.

Thanks so much for your replies!

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (122,310)
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7/21/11 9:56 P

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I am sorry that you never got any response to your original post. I can't speak for others, but I haven't been on SP much the last few days re hubby being in hospital.

You can get cardio exercise by doing chair exercises. There are Chair Exercise teams on SP and here is a link to one of them:
www.sparkpeople.com/myspark/groups_i
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I would have thought that the rowing machine would have been ill-advisable. I don't quite follow "physiatrist" - are you referring to Psychiatrist or Physiotherapist? Walking is good low impact. I get the bulk of my walking exercise by putting my laundry away one at a time and also doing the same with my groceries. It works well for me. Also, if you talk on the phone a bit, AND you have a portable phone, try walking around the house while you are on it. It is amazing how much exercise you can get in doing that.

I go to Pilates (usually weekly) taken by a qualified practicing Physiotherapist, who is also a qualified, practicing Pilates Instructor. She is fully aware of my skeletal issues, and steers me away from the exercises which aren't suitable for me, and will give me other exercises OR a variation of what is being done. The Pilates is an excellent choice because there are so many different exercises and altho' the focus on the core muscles (deep abdominals and lower back), they also work all the muscles. When I had TWO torn rotator cuff injuries (both shoulders at the same time) there were exercises she gave me, BUT they didn't involve my arms being raised up.

I also have very light weights to work with. They are good because altho' they are solid, they have Velcro straps to slip my hands into. Hopefully you have been shown how to hold your palm of your hand when you do arm exercises because holding your hand with your palm IN toward your body will work muscles differently to holding your hand so the palm is facing behind, and different again to palm facing in front!

Probably the MOST important thing is to not go at your exercise for a long time - bursts of 10 - 15 minutes 3-4 times a day is better than 1 hour at a time.

I hope that this answers some of your dilemma.

Kris.

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MS_SWEETHEART's Photo MS_SWEETHEART SparkPoints: (48,039)
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7/21/11 9:35 P

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Sorry, this team is not as active as it used to be. But I will help you if I can. My cardio, consists of a a walk-at-home program. I choose to workout at home for now, because of my medical conditions. Leslie Sansone has a walking workout on Youtube that you can try. But mostly I do chair exercises. While sitting in an arm-less chair, I do toe touches, side bends, torso twists, arm rotations, etc.whatever I can do while sitting, and they do work. There is a chair exercise team here on Spark if you're interested in joining. Hope you find something that works for you.

Never undermine your worth, by comparing yourself to others. ~Tonya J.

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DIGISCRAPPY's Photo DIGISCRAPPY Posts: 2,207
7/21/11 1:30 P

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I'm not sure how active this board is - I posted my intro in the Welcome thread a couple days ago, but no one has replied. Today, I see that the Team Leaders are inactive. Bummer, I was hoping to find some active help for my situation.

My physiatrist told me that he wants me to be following a regular cardio program, with the limitations of no to low impact, no jumping or bouncing around, and no strength training above my shoulders. He also said that he wanted me to do at least 3 different kinds of exercise so that I don't get in a rut and quit.

There's walking, but I really don't enjoy brisk walking at all. I'm not a very good swimmer but also, I have pain in my shoulder so I'm not sure that would be a good idea. Maybe I could use a kickboard to keep myself afloat and limit strain on my shoulder? I have tried the recumbent cycle at the gym and that seemed ok. My physical therapist said the elliptical would be good, though from watching others on it, I think I'd have to be at a slow pace so that I'm jostled around less. Taking a class like water aerobics is pretty much out of the question because I have children and my husband doesn't come home from work until usually 8pm or so.

For strength training, anything below the waist is fine. As I said before, I can't do any work that requires my arms to be lifted above my shoulder. I have a set of light hand weights and I want to use those, especially to try to regain some strength in my right arm. My PT also recommended that I use the rowing machine.

So I'm looking for other suggestions for cardio? Anyone have some ideas?

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