Exercises to help with Pain?

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Fflpnari
Fflpnari Posts: 975 Member
in Fitness and Exercise
My exercise used to consist of Weight lifting, running, and varies other body weight exercises. I hurt my back, and took time off from everything. Now Im back to lifting, but still unable to run or do most body weight exercises without having pain. I can Deadlift 200+ ok, but running 200m makes me want to cry. Im having pain in my low back and down into both sides of my butt.
Anyone have any recommendations or websites with exercises to help?
P.S. I had an MRI, no actual injury. Just having pain for 2 years. Chiro, massage, PT, TENS, without improvement. Im desperate...and why im posting here

Thanks

Replies

  • Cherimoose
    Cherimoose Posts: 5,210 Member
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    You probably shouldn't follow generic advice from the internet without first asking your doctor, since it could make some back issues worse.

    How did you hurt your back?

    Also, what other exercises can you not do?
  • silverfiend
    silverfiend Posts: 329 Member
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    yeah, everything is dependent on WHY you are having pain. It sounds like you have pressure on the nerves exiting the spine, but that just my lay guess based on past personal experience. When you have pain, it's because of a reason and yous should pay attention to it. There is a lot of difference between muscle soreness that you can work through and real pain that says something is wrong.
  • ouryve
    ouryve Posts: 572 Member
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    I ocould tell you what works for me, but that was recommended by my physio for my own particular back pain. It would be irresponsible for anyone to recommend any particular exercises to you, but I would suggest you lay off the deadlifting because the sort of pain you are experiencing sounds like a pinched nerve and the last thing you want to do is aggravate that. Sometimes you need to prioritise your general long term health over bulk for aesthetic reasons.
  • YvetteK2015
    YvetteK2015 Posts: 653 Member
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    Walking is what helps me. I had a spinal fusion back in '02. Every time I slack in my exercise for a long time, my back muscles get really really weak, and my back is always in pain. The only thing that helps that is starting to walk again on the treadmill. It takes a few weeks, but eventually I can feel my back muscles getting stronger, and it doesn't hurt as bad.
    Obviously I don't know the nature of your injury, so it's something you would have to ask your doctor about. But for me, personally, walking is the best thing to break up the pain and stiffness.
  • meritage4
    meritage4 Posts: 1,441 Member
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    Legs up the wall. It's a yoga move . I do it most nights. I can feel the muscles stretching out. Then I wait and can actually feel the fascia releasing too. Try 10 minutes 2x a day,
  • Fflpnari
    Fflpnari Posts: 975 Member
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    If you read the post it says I've had an mri with no injury. I've been working with medical professionals without any improvement. Weights don't cause the pain, body weight exercises that cause compression do. Like running and jumping. I'm not stupid and looking for actual medical advice here. More like hey here's a website with good stretches that might help
  • silverfiend
    silverfiend Posts: 329 Member
    edited September 2016
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    Fflpnari wrote: »
    If you read the post it says I've had an mri with no injury. I've been working with medical professionals without any improvement. Weights don't cause the pain, body weight exercises that cause compression do. Like running and jumping. I'm not stupid and looking for actual medical advice here. More like hey here's a website with good stretches that might help

    You just answered your own question. Compression forces are causing you pain. There is no stretch in the world to combat that. Core strength training may help, but it SOUNDS like early stage of disc failure. The compression irritates the weakened disc(s) which get inflamed and cause pressure on nerves bundles exiting that disc. This is the reason the pain is radiating down your legs. I lived with it for years until my disc finally ruptured sending me to the ER and then a specialist and spinal surgery. Pain free ever since (knock on wood!)

    ETA - the only thing I could suggest that MIGHT help is OTC anti-inflammatories and an inversion table to take the strain off the back.
  • Cherimoose
    Cherimoose Posts: 5,210 Member
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    Fflpnari wrote: »
    If you read the post it says I've had an mri with no injury. I've been working with medical professionals without any improvement. Weights don't cause the pain, body weight exercises that cause compression do. Like running and jumping.

    MRIs don't see everything. Anyway, try jumping & running barefoot or in water socks. The impact forces tend to be lower, especially with a forefoot strike, according to the studies i've seen.
    If you try it, post an update. :+1:

    Don't barbell squats hurt too?
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    edited September 2016
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    Given that you've spoken to your doctor and been given a MRI, I'd say strengthening your spinal erectors and lower back might help. If you can deadlift without pain then keep doing that. You may want to add good mornings, Romanian deadlifts, farmer's walks, and rows, along with abdominal work (definitely not crunches) such as suitcase carries, ab wheels, and planks (and ad hanging pikes or dragon pikes if planks are too easy).

    The last time I pulled a muscle in my lower back and had an MRI, I was told by my Orthopedist to definitely keep up the strength work. The thing I found must frustrating about it was that running seemed to be the most painful thing, but a few months of recovery and continued strength training and it's gone. And, I'm back to setting PRs with my deadlifts. Walking regularly in addition to the running and weight lifting, as silly as it sounds, also helps my lower back.

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