Did losing weight solve your back problems?

Storm985

I'm in a viscous cycle. I'm 4 stones overweight and have started the weight loss journey again. My back keeps going and spasming.

What exercises should I be doing (too much exertion causes my back to spasm, then I can't exercise)
When my back 'goes' can I stop it from spasming?
The physiotherapist sighed last time I went say 'we can go over the same things AGAIN' she told me I'd have to learn to live with it and I'm too fat :-( I know that, but I'm working on it :-(

Are there any back success stories.

FWIW When my back first went, I was NOT overweight. I was incredibly stressed at work and I think this contributed. The weight has crept on during my back problems and stress comfort eating.

Storm985

Vicious, not viscous!

ServusChristi

Not so far, and I've lost 79 pounds. Degenerative disk disease is no fun. Steroid shots every three months do help.

karsei01

NOT an expert, but my first thoughts.

Losing will NOT fix your back, BUT help redusce the stress you put on it.
Getting a stronger back will help both back itself, and spasmes.
Start with all those boring exercises, like standing on all four and raise a hand or foot, or left foot/right arm etc, or bending/arching the back. It will strench the muscles and strengthen them.
Making the muscles stronger , and reduscing the stress on your back will (probably) redusce spasmes and help you get a better back health (disk problems are another thing)

Storm985

I've been to the dr after every episode (trying to book the latest appointment). I'm given pain killers and muscle relaxers (naproxen/ diazepam etc). But don't dare take any this time until I've been back in as I've been getting chest pains and I'm certain they're linked.

The physio seems to think I'm wasting her time

What are the best core exercises?

I gave to work this afternoon - I do agency work so no sick/ holiday pay. At least I'll be able to ' keep moving '

ChelleDee07

I had severe lower back pain and have since receiving my first Epidural when my first son was born almost 24 years ago. There are times it would lock up on me to the point I couldn't even roll or turn over in the bed. Since losing weight... I don't experience that anymore. I have had some low back pain, but NOTHING like it used to be. It can/will help alleviate some of your discomfort.

88olds

Success story? Yes and then no, and yes again.

I weighed 285lbs. At first my back just interfered with yard work. But as it grew worse I got to point where I couldn’t walk more than a couple of blocks without resting. I saw myself on the verge of being a prisoner in my own body, unable to exercise, unable to lose weight without exercise.

I quit drinking alcohol. I dragged the stationary bike out of the corner of the basement and started using it 6X per week. My first workout was 8 minutes. I made some modest diet changes. In about 4 months I had lost 25-30 lbs. My back felt good. I decided to test it.

I took the afternoon off. I went to a museum and just walked around for about 90 min. No back pain. I traded my Saturday exercise bike session for a long walk, 3-4 Miles.

Fast forward. I joined a gym, fought through a long plateau. In desperation I joined Weight Watchers, discovered tracking my food. It worked. Eventually I ended up weighing about the same as when I had graduated high school. I was 56.

Then this- I now weighed about 178 lbs. I was bent over, fiddling with something in the yard. When the time came, I couldn’t straighten up. I thought “Great. All this work and back problems? No. Not happening.” I joined a Pilates class.

I’m 67 now. I play vigorous Pickleball 3-4 days per week, 2 Pilates sessions and a yoga class. Today I’m going for a massage. My lower back is on the list.

When you say spasms, I think muscle pain. Is this right? You don’t mention upper or lower. I get issues in both places but mostly lower.

For me, my low back issues seem to come from tight hamstrings, glutes and hips. First thing I tried that worked was getting off the couch and sitting on the floor with my legs straight out in front of me. I can feel the stretch in the back of my legs. Couch is to lean on, not sitting.

Foam roller. Look on YouTube to see how to roll out hamstrings and glutes with a roller. You can get one from Amazon for about $15. All the trainers yoga teacher, Pilates teachers have made the same point to me. If you have back pain, your solution is usually in the place above or below the point of pain. I’ve become pretty sensitive to this but I can feel the tightness in my legs and glutes now as I haven’t done my morning stretches. Work with my foam roller every mornin and evening about 15 min. If the PT gave you exercises you have to keep at it. You can’t quit when you feel better.

Massage. When done regularly I’ve gotten a lot out of it. But it’s not covered by insurance and it’s pricy where I live now. So it’s hard for me to do regularly.

Pilates has changed my life, but it’s not for everyone.

Sorry this is so long. But you asked for a success story. It’s an honest account.

rianneonamission

When you say back spasms, do you mean lower back spasms where you move innocently and you're suddenly stuck?

I used to get this a lot. In February 2016 the spasm was so bad I spent a week relying on ibuprofen gel and moving as little as possible (I couldn't walk fast at all). I had to wear heels (only 1-2 inches) as flat shoes put too much tension on my back muscles.

Long story short: I had the most appalling core strength; my abdominal muscles were ridiculously weak. Doing pilates and yoga helped me increase my core strength slowly which reduced the intensity of the spasms. Since I started resistance training in early 2017 I have increased my core strength so much that I have not had a single back spasm.

Start gently. Yoga & Pilates are great as they teach you to engage your core in a gentle way. Once you have mastered that, you'll get better with engaging your core during other things. Don't bombard your abs with supposed ab workouts, you really don't need it (and if your abs are weak you are more likely to injure your back doing them). Whatever you do, just focus on engaging your core and you'll slowly notice an improvement.

BattyKnitter

In the same line I hope that losing weight will help my knees, it did last time the pain went away completely. But right now I have to go really easy on some exercises (squats and lunges for example) even if I want to push myself so I hope it goes away again.

sytchequeen

solve no, help yes... that's some tough love from the physio, so get on with that weight reduction.
more importantly (as several other posters have said) is to work on core strength. Strong core muscles will support your back structure and significantly improve your situation. I have had two surgeries due to back problems, and spent a lot of time on opiates, you don't want to go down that road.

mbaker566

it will help but not solve. depending on the issues, improving your core will also help-it's more than just stomach muscles
you do not need to exercise to lose weight, though i find it does help giving me a bigger deficit or more room for delicious food

Spliner1969

Improvement yes. Solved, no. I have degenerative disc disease, spinal stenosis (arthritis) in my back, and have at least 3 previously herniated/bulging discs in my lumbar region, one (L4/L5) had to be surgically repaired about a dozen years ago because it was pressing on the nerves so hard I lost all feeling and muscle control below the waist. Recovery from that and fear of doing anything strenuous is likely what landed me overweight/obese over the next 10 years.

Since I've lost the weight and gone back down to a normal weight the back problems are much better. However, I even managed to re-injure my back several times the first year doing too much walking and weight training (not enough recovery time). Most days my back is better off now that I've built significant muscle around it and in my core, but I still wake up in pain most days until I can get up, do some stretching, and get on with my workout. But I now take Tylenol or Ibuprofen maybe 1-2x per week instead of living on the max dose per day as I did that first year. So it's better, but will never be 'solved'. I even run 5k's in the warmer weather now and have a ton of fun with it. That's something I never thought I would be able to do again after my original injury and surgery.

Unknown

This content has been removed.

Storm985

Thank you.

Right. Core it is.

I've been doing the myrtle routine for flexibility- that has helped. Are there any similar core routines while I try to find a Pilates teacher near me?

concordancia

crossfit_dottir wrote: »

No...

Working on my core strength and moving correctly did. Also.. lifting with correct form works wonders!

Mabe look into that AFTER you go see a doctor to rule out disk problems?

This is almost exactly what I was going to say. I am still obese, but with proper exercises and slowly ramping up more intense exercises, my back is doing pretty well. And that is with degenerative disc.

88olds

A word about Pilates. Try to find one with experience with men. And expect a learning curve.

MonaLisaLianne

I have 3 herniated discs. One in my low back, 2 in my neck. I lost 30 lbs. and did feel a little better, but it was joining a gym and committing to a regular plan of strength training that has really helped me turn the corner on pain. I still have some discomfort from the low back (hip & leg pain) but nothing like before. Prescription drugs were the only thing that helped me until I strengthened the muscles in my abs, core, back and legs. Now a single Ibuprofen takes care of any discomfort. You do NOT have to wait until you lose weight to begin exercise & strength training. Go get strong!

bikecheryl

Well I guess it depends on what's causing your back problems.

A year ago I could hardly walk or stand because my knees and back ...... more my back .....hurt so much.

I have bone on bone arthritis in my knees but seriously it was the lower back pain that hobbled me more than anything.

One year later I'm 107 lbs lighter.

Yes I still have bone on bone knee pain but my back pain has totally disappeared.

I can't say it's all because of the weight loss.... I've also been exercising so my core and overall strength has improved but I'm betting alot of it was due to losing the weight.

artbyrachelh

Walking! (But this is coming from someone with no disc issues...so I can't speak for that!) but if I keep up my walking, my back is strengthened! If I skip a few days, I start to feel that familiar unpleasant twinge...

middlehaitch

If you find Pilates or yoga too much to begin with, look into aqua fit.
It will strengthen your core and back but is easier on your joints.

Quite often there are gentle classes or ones that are run by a PT.

Cheers, h.

littlebear0121

I have ankylosing spondylitis. While I was in the process of getting diagnosed, I lost a little weight to put me into a healthy range. It did not help the pain at all. However, I am now on medication for the disease and feel much better. I'm able to exercise, which I'm sure helps.