Exercise with back injury

RNamd23

So just over a year ago, I ended up in the hospital with a back injury and found out I had 3 herniated discs. I did a lot of physical therapy, some steroids, and time and I felt a lot better. It's actually been MONTHS since I had real serious back pain.

Welllll, I started C25K and was on the last day of week 3. I was really starting to enjoy it and I threw out my back. I've heard a gazillion times that jogging is hard on your body, but I was feeling good and loving it. Now I'm at the point I can't even walk normally and being on my feet for a long period of time is very painful. I've been icing, doing heat, resting A LOT, doing some very mild stretches I learned in PT and generally taking it easy. But being so sedentary (we're talking like 1,000 steps in 24 hours) is driving me cRaZy. Does anyone have any suggestions of ways to get a little bit of calorie burn in while taking care of my back? I'd love to hear them!

BigGuy47

Your to priority right now should be healing your back. Calorie burn is a secondary concern. Are you seeing a PT again? Make dietary corrections to account for the reduced activity. In the long term strength training might help reduce your back pain, but make sure that you have guidance to progress safely.

meritage4

Back to your physical therapist for advice. It worked last time!

schwest76

I've been in physical therapy for two months for sciatic nerve pain and, like you, couldn't stand for long periods of walk a lot so I completely understand your frustration with being sedentary. If you can tolerate it, and if your physical therapist gives the ok, I found doing the stationary bike helped me...not the one where you're bent over the bike but the bike with the seat that looks like a chair (if that makes sense). I found that helped keep my back stable while I worked out. I could only do 20 minutes on a low level at first but it was better than nothing.

mgalovic01

Sleep on your back and sides, not your stomach, to take stress off your back. The cat and camel back exercise, and floor hip thrusts are good for your lower back. You can try dancing, just don't do moves that will exacerbate your injury.

kenyonhaff

Ideally you would have access to a pool or other swimming facility, so you could aqua-jog or swim. Aqua-jogging is great for runners because it eliminates pounding and stress, while still working the same muscles and keeping aerobic. Swimming is really good for a bad back, and calorie burning, but it works very different muscles than running--that can be a good thing or a bad thing!