Lower belly pooch
Replies
-
my problem isn't my core... core strength is just something they said would help support.
If anyone is actually interested my issue is that I have two vertebrae that are twisted.
And as far as strengthening my pelvic floor, I guess I'll let my boyfriend take care of that if you're right :P
I'm a certified yoga teacher and I had lower back issues for years, but because you mention two twisted vertebrae, I'm not comfortable recommending anything except you working on advocating for yourself with your insurance company and health care professionals. I see you sticking up for yourself on this thread and have confidence you can do it IRL as well.
Also, practice listening to your body and stop when it tells you to.
0 -
Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Self myofascial release (foam rolling) can potentially help that. The piriformis roll will get deep in the hip pocket.0 -
kshama2001 wrote: »my problem isn't my core... core strength is just something they said would help support.
If anyone is actually interested my issue is that I have two vertebrae that are twisted.
And as far as strengthening my pelvic floor, I guess I'll let my boyfriend take care of that if you're right :P
I'm a certified yoga teacher and I had lower back issues for years, but because you mention two twisted vertebrae, I'm not comfortable recommending anything except you working on advocating for yourself with your insurance company and health care professionals. I see you sticking up for yourself on this thread and have confidence you can do it IRL as well.
Also, practice listening to your body and stop when it tells you to.
Big emphasis on the bolded.0 -
Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
as an FYI ..you can go to a dr and when they bill you can pay it off like 5.00 a month or something like that. They will not send it to collections …
in all honesty, I do not think that this is something that you can get advice on via the internet….
I agree. Maybe you should find a way to see someone. I don't have health insurance or the money for a Dr. either so I hear you, but it sounds like something you should have looked at by a professional.
Anyway, collections has been after me for like 6 years.0 -
PrizePopple wrote: »PikaKnight wrote: »PikaKnight wrote: »The specific exercise that is directed for the pooch you are looking to rid of is a reverse crunch. Also bicycle crunches. If done properly it does work. Obviously you would include this with other exercise circuits/routines. But I'm not getting into that argument. Just wanna give a direct answer to your direct question.
If she's having severe back issues right now, I wouldn't suggest crunches at all right now.
Some of the back issues will get better when she gets better core stabilization. Crunches are a bad idea, but non-weighted or light compound lifts are going to help.
^Agreed.
My suggestion was only directed to her initial query. I didn't see that she had a back issue. Also if done properly the back is not involved in crunches. If it does strain then it's a sign that it's done wrong whether you have a back problem or not.
Uhm, wut? How is it not involved?
Note the curve of his ... wait for it ... BACK.
If you want to misunderstand what I'm saying purposefully it's your choice. But the back is not where the stress is being placed on in this exercise. As seen by your lovely picture. Unless you have never done proper crunches I wouldn't know. But if she has some spinal problems or a sliding disc or whatever major/minor then most exercise would need to be adapted accordingly by a pro.
You can't 'adapt' crunches for spinal problems. They are not advised for anyone with spinal problems, period. (Says my highly qualified spinal neurosurgeon)0 -
PrizePopple wrote: »PikaKnight wrote: »PikaKnight wrote: »The specific exercise that is directed for the pooch you are looking to rid of is a reverse crunch. Also bicycle crunches. If done properly it does work. Obviously you would include this with other exercise circuits/routines. But I'm not getting into that argument. Just wanna give a direct answer to your direct question.
If she's having severe back issues right now, I wouldn't suggest crunches at all right now.
Some of the back issues will get better when she gets better core stabilization. Crunches are a bad idea, but non-weighted or light compound lifts are going to help.
^Agreed.
My suggestion was only directed to her initial query. I didn't see that she had a back issue. Also if done properly the back is not involved in crunches. If it does strain then it's a sign that it's done wrong whether you have a back problem or not.
Uhm, wut? How is it not involved?
Note the curve of his ... wait for it ... BACK.
If you want to misunderstand what I'm saying purposefully it's your choice. But the back is not where the stress is being placed on in this exercise. As seen by your lovely picture. Unless you have never done proper crunches I wouldn't know. But if she has some spinal problems or a sliding disc or whatever major/minor then most exercise would need to be adapted accordingly by a pro.
You can't 'adapt' crunches for spinal problems. They are not advised for anyone with spinal problems, period. (Says my highly qualified spinal neurosurgeon)
I didn't specify crunches. "Most exercise"
0 -
I would seriously consult a dr or physical therapist and go from there. if you are having all those issues only a medical professional can tell you what is best and worst. good luck0
-
Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
as an FYI ..you can go to a dr and when they bill you can pay it off like 5.00 a month or something like that. They will not send it to collections …
in all honesty, I do not think that this is something that you can get advice on via the internet….
Good to know! I was just hoping maybe someone had similar issues0 -
Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Self myofascial release (foam rolling) can potentially help that. The piriformis roll will get deep in the hip pocket.
This is true, but the more you mention about your back problems, the more I think you should hold off on trying any of the exercises you've been told about here. You really should see a doctor first. Many of the symptoms you are describing are indicative of disk problems, and any type of exercise without doctor or PT supervision first could cause you some pretty severe problems. If you have a bulging disk pushing on a nerve, or a degenerating disk leaking fluid on a nerve, either of those things could cause the sensations you're describing. I understand you've got insurance issues, but waiting could cost you more in the long run, not only financially, but also physically.0 -
Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Have you called your insurance company and said "I think I'm out of office visits - does that mean I have no coverage for a potential pinched nerve?"
0 -
The Pilates 5 will strengthen your core muscles and specifically your transverse abdominis which most people forget to activate. Requires learning to fire your transverse abdominis first instead of your rectus abdominis. Harder than it sounds and takes practice! Added benefit is that this muscle wraps around your spine and strengthening it can help alleviate lower back pain. Google 'transverse abdominis images' and check out the anatomy. These 5 moves hit inner/outer obliques as well.
http://www.popsugar.com/fitness/Pilates-Ab-Workout-Series-Five-33997021#photo-33997021
That being said, you need to know how to properly do what's called "Ab Prep" so that you are using proper positioning throughout the 5's. Here's a rather long Youtube on how to do it but worth watching if you are serious about this. You can of course also seek out a knowledgeable Pilates studio or DVD (I like Stott).
https://www.youtube.com/watch?v=4JvBPygnlng
I've been teaching Pilates among other things for a decade and it's the one thing that I added that made my chronic lower back pain all but disappear. I've got a rock solid core which makes planks and push ups so much easier!
Hope this answers your question!0 -
CharlieBeansmomTracey wrote: »I would seriously consult a dr or physical therapist and go from there. if you are having all those issues only a medical professional can tell you what is best and worst. good luck
Reading more about your back problems, I'm on this train. Be careful with you!0 -
kshama2001 wrote: »Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Have you called your insurance company and said "I think I'm out of office visits - does that mean I have no coverage for a potential pinched nerve?"
I work in a retirement community so I might ask one of the nurses for advice and go from there.0 -
losingitseattle wrote: »The Pilates 5 will strengthen your core muscles and specifically your transverse abdominis which most people forget to activate. Requires learning to fire your transverse abdominis first instead of your rectus abdominis. Harder than it sounds and takes practice! Added benefit is that this muscle wraps around your spine and strengthening it can help alleviate lower back pain. Google 'transverse abdominis images' and check out the anatomy. These 5 moves hit inner/outer obliques as well.
http://www.popsugar.com/fitness/Pilates-Ab-Workout-Series-Five-33997021#photo-33997021
That being said, you need to know how to properly do what's called "Ab Prep" so that you are using proper positioning throughout the 5's. Here's a rather long Youtube on how to do it but worth watching if you are serious about this. You can of course also seek out a knowledgeable Pilates studio or DVD (I like Stott).https://www.youtube.com/watch?v=4JvBPygnlng
I've been teaching Pilates among other things for a decade and it's the one thing that I added that made my chronic lower back pain all but disappear. I've got a rock solid core which makes planks and push ups so much easier!
Hope this answers your question!
I guess you missed the whole crunches discussion we just had.
0 -
This content has been removed.
-
workout_freak89 wrote: »Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Self myofascial release (foam rolling) can potentially help that. The piriformis roll will get deep in the hip pocket.
i won't recommend following this without medical advice..can be a case of sciatica who knows? you will be subjecting her to more unnecessary pain and discomfort
Piriformis rolling is one of the ways relieve sciatica. It would be uncomfortable performing it, but it would help it. As other said she should seek advice from a doctor before doing anything due to the new information she has been giving.0 -
kshama2001 wrote: »Here's a somewhat related question: I get pinched nerves in my hip (which just feels weird and numb) and tailbone (which makes it feel like it's vibrating and I always think my phones going off). Do you think that could be related to my back issues? Should I see someone about it (keep in mind I can't go to the doctor until next year because insurance sucks)?
Have you called your insurance company and said "I think I'm out of office visits - does that mean I have no coverage for a potential pinched nerve?"
I work in a retirement community so I might ask one of the nurses for advice and go from there.
I think you may be misunderstanding your insurance limitations and to clear that up, you would have to speak to your insurance company.
For example, while they very well may have a cap on routine office visits, this is not a routine issue.
And while you may have had the max physical therapy visits for Issue A, if your doctor has not yet diagnosed Issue B, that should still be covered. Also, Diagnosis A may be a minor issue with X physical therapy visits allowed, but Diagnosis B may be a major issue with X + Y physical therapy visits allowed.
0 -
Wait, weren't you saying you've had pelvic floor issues? Huhm...MamaBirdBoss wrote: »MamaBirdBoss wrote: »OP, sorry for the crap you're getting.
As people age or have babies, their pelvic floor and abdominal muscles often lose strength. You can have NO FAT AT ALL and still have your belly distended at the bottom. This happens due to general weakness or diastasis recti. Also, you may pee when you sneeze or cough or laugh. You often have back pain, too, in the lower back, or sciatica if your hips are slipping (sacroiliac joint--THIS SUUUUUCKS).
A bit about the pelvic floor:
https://en.wikipedia.org/wiki/Pelvic_floor
Primer on pelvic floor disorders:
http://www.uchospitals.edu/specialties/pelvic/faq/pelvic-floor-disorders.html
It also make certain kinds of female orgasms less likely, can cause prolapse of organs, and can even cause vaginal atrophy, in extreme cases.
A bit about diastasis recti:
http://www.webmd.com/baby/guide/abdominal-separation-diastasis-recti
IF YOU HAVE true diastatsis recti, you need to avoid ALL movements that strain the rectus abdominis until it's repaired. What a lot of people do is try to strengthen the rectus muscles by doing more sit ups/crunches/etc. Those are the wrong muscles. You want to strengthen your TRANSVERSE abs.
If you merely have a weak transverse abdominis, you can continue to work the abdominis recti, but realize that it won't fix the pooch.
If you do Pilates CORRECTLY (and avoid the rectus exercises if you need to), it's the hardest workout I've found for continually challenging your transverse abs. During Pilates, you're supposed to be drawing your belly button toward your spine the whole time.
You can also do stomach vacuums. Research diastasis recti fitness programs specifically if you need more guidance--there are several commercial programs out there.
A weak pelvic girdle (including the floor muscles but also muscles in the hips and so-called "core") can cause sacroilial instability, also, by increasing the movement of the joint when shear pressures are applied unevenly. I am CRAZY about Pilates for this!!!! Specifically search "pilates for IS instability," and you'll see a lot of results with specific routines. No more sciatica!!!!!!!
About IS instability:
https://en.wikipedia.org/wiki/Sacroiliac_joint_dysfunction
Complex compound lifts CAN help a lot with the strength of the whole pelvic girdle (if you can work your rectus). like squats (with weight) and deadlifts. They also help strengthen a lot of the other pelvic floor muscles if you do them right. However, a lot of people do then wrong and actually put STRESS on their pelvic floor, particularly. This can increase pelvic floor problems. During ANY lift, do not in any circumstances allow your stomach to bulge out, and don't feel like you might fart. Those are signs that you're not using your transverse abs or aren't using your pelvic floor muscles in sync with your other muscles (you're pushing down on the pelvic floor but not back against it--hence a feeling like you might fart).
I used to be fairly slim after kiddo number two. I had a 26" waist. But when I lay sideways, my guts sort of sloshed to the side, too. My rectus muscles were separated, and my transverse wasn't strong enough to provide the support it's supposed to. Working my transverse abdominis means that I'm a LOT fatter right now, but everything stays in place! Also, it's strong enough that I can finally lift weights again--before I was educated about how to reverse diastasis recti, I thought I would NEVER be able to lift again (because most movements increase separation).
Best of luck and TONS of love and support!
ummm... I'm turning 21 next month... no where near old, never had kids, only been sexually active for barely a year... so... I'm gonna say that's not my issue. Thanks, though!
If you've got a weak core, it IS still your problem. If you have hypermobility, it can cause the pelvic girdle pain. Being very weak and sedentary can, too. If you're 21 and have back pain, something is really, really wrong, wouldn't you say?
Since you've seen a PT, if he told you your problem is your "core muscles" that most likely means you have sacroilial joint diysfunction. It's also very common among dancers and anyone who's hypermobile:
http://danceproject.ca/the-si-joint-whisperer-tells-all/#.VacWQflVhBc
Having sex doesn't weaken the pelvic floor muscles. Having sex WELL strengthens them. Ahem.
0 -
-
It sounds like you have a similar issue that I have from 4 pregnancies all within 6 years...MamaBirdBoss wrote: »OP, sorry for the crap you're getting.
As people age or have babies, their pelvic floor and abdominal muscles often lose strength. You can have NO FAT AT ALL and still have your belly distended at the bottom. This happens due to general weakness or diastasis recti. Also, you may pee when you sneeze or cough or laugh. You often have back pain, too, in the lower back, or sciatica if your hips are slipping (sacroiliac joint--THIS SUUUUUCKS).
A bit about the pelvic floor:
https://en.wikipedia.org/wiki/Pelvic_floor
Primer on pelvic floor disorders:
http://www.uchospitals.edu/specialties/pelvic/faq/pelvic-floor-disorders.html
It also make certain kinds of female orgasms less likely, can cause prolapse of organs, and can even cause vaginal atrophy, in extreme cases.
A bit about diastasis recti:
http://www.webmd.com/baby/guide/abdominal-separation-diastasis-recti
IF YOU HAVE true diastatsis recti, you need to avoid ALL movements that strain the rectus abdominis until it's repaired. What a lot of people do is try to strengthen the rectus muscles by doing more sit ups/crunches/etc. Those are the wrong muscles. You want to strengthen your TRANSVERSE abs.
If you merely have a weak transverse abdominis, you can continue to work the abdominis recti, but realize that it won't fix the pooch.
If you do Pilates CORRECTLY (and avoid the rectus exercises if you need to), it's the hardest workout I've found for continually challenging your transverse abs. During Pilates, you're supposed to be drawing your belly button toward your spine the whole time.
You can also do stomach vacuums. Research diastasis recti fitness programs specifically if you need more guidance--there are several commercial programs out there.
A weak pelvic girdle (including the floor muscles but also muscles in the hips and so-called "core") can cause sacroilial instability, also, by increasing the movement of the joint when shear pressures are applied unevenly. I am CRAZY about Pilates for this!!!! Specifically search "pilates for IS instability," and you'll see a lot of results with specific routines. No more sciatica!!!!!!!
About IS instability:
https://en.wikipedia.org/wiki/Sacroiliac_joint_dysfunction
Complex compound lifts CAN help a lot with the strength of the whole pelvic girdle (if you can work your rectus). like squats (with weight) and deadlifts. They also help strengthen a lot of the other pelvic floor muscles if you do them right. However, a lot of people do then wrong and actually put STRESS on their pelvic floor, particularly. This can increase pelvic floor problems. During ANY lift, do not in any circumstances allow your stomach to bulge out, and don't feel like you might fart. Those are signs that you're not using your transverse abs or aren't using your pelvic floor muscles in sync with your other muscles (you're pushing down on the pelvic floor but not back against it--hence a feeling like you might fart).
I used to be fairly slim after kiddo number two. I had a 26" waist. But when I lay sideways, my guts sort of sloshed to the side, too. My rectus muscles were separated, and my transverse wasn't strong enough to provide the support it's supposed to. Working my transverse abdominis means that I'm a LOT fatter right now, but everything stays in place! Also, it's strong enough that I can finally lift weights again--before I was educated about how to reverse diastasis recti, I thought I would NEVER be able to lift again (because most movements increase separation).
Edited because OP doesn't have this problem. I could talk about my experience if she had
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions