Exercise Help for Lower Lumbar Arthritis

armaines420

I need help! Last November the mri my doctor ordered showed that I had developed lower lumbar arthritis in my L4 & L5 disks along with right side scatica caused be a car accident in1998.Sometimes I can't take just a few steps without incredible pain. There are days where I have to use my cane. I have been exercising .bt not as much as suggested due to my pain level. I know that once I get the weight of the pain will decrease drastically. What are some exercises that once may help? I've been told to avoid many yoga moves because they cause the scatica caused to act up more. I have a stationary and an outside bike that I'm so proud of! I hadn't had a bike in 25 years. Any suggestions?

Bardane

Hi, I have arthritis in my lumbosacral joints. I am unable to do any lunges, ride a standard bike (recumbent is ok if I am careful ), or any twisting movements

When I first started I spent a few months doing Pilates with a physiotherapist who specialised in the lumbosacral region. I found this improved my core strength and awareness of what my back was doing. I currently lift heavy weights (for me!), and do suspension training. I also do kettlebells.

I also spent a long time finding a personal trainer that was experienced in rehabilitation My main problem was having to progress slower than my enthusiasm wanted me to go. My trainer is very good at keeping me safe!

Swimming would also have been good. But water and I don't mix.

I hope you find a way to exercise, just be prepared for progress to be slow, and at times to seem to go backwards. Each day is getting you further along the path to. A stronger healthier you. :flowerforyou:

armaines420

Thank you so much! My doctor has actually suggested pain management which would come with physical therapy. I was hesitant because I didn't want them to prescribe me drugs. I feel better about taking her up on that now since I have become series about my body. I don't have to fill the prescription. I prefer my gabapentin and ibuprofen. Thanks for the inspiration!

Lofteren

You can do bodyweight exercises that decompress the spinal discs like dips and pull ups. If you're not strong enough to do them at first you can do negatives (Jump up to the top and slowly lower yourself) or you can use some exercise bands to assist you. Good luck!

I work with a lot of spinal injury pt's at a neurophysiology diagnostics clinic (I do the test where they zap you and then poke you with needles, I am assuming you've had one) and the most important factor for a person's recovery that I have seen is their will to get better. People who will fight through thick and thin to heal have a much greater chance than the people who just go with what the doctor says so stay motivated!

Cherimoose

What are some exercises that once may help?

It's best to get that from a physical therapist, but what usually helps best is to practice contracting your abdominals *all day long*. Here is a decent explanation of how to do it:

https://www.youtube.com/watch?v=3p8eXl1OGdM

Losing weight will make it easier for your abdominals to contract.

ironman1431

Sorry to hear about your injuries. IMO:

Lower lumbar arthritis is not atypical. Everyone gets arthritis somewhere at some point in their lives. In the back it is typically at l45s1 because this is where we load that region of the body the most. The best thing for arthritis is motion (motion is lotion). Arthritis pain, if the arthritis is severe enough typically presents as soreness/stiffness after periods of inactivity (i.e. in the morning) that gets better with movement. In regards to sciatica, if it is coming from a nerve being pinched by a disc, the pain is typically worse with sitting, alleviated by standing, and the pain is described as burning, shooting, that radiates down the leg, past the knee, often accompanied by numbness and tingling. If your pain does not go past the knee, it is unlikely to be sciatica.

Consult with a dietician, they can help you with the weight mgmt. part of it, as exercise although important, will not be the main foundation of your weightloss.

If your pain is worse with standing, leaning backwards, cobra poses, and alleviated by sitting, or standing and leaning forward (and again your pain radiates below the knee), the nerve pain is likely coming from your nerve being irritated by your lumbar vertebrae (stenosis).

In any case beginning with a core strengthening program under the guidance of a health care professional that focuses on transverse abdominus (think kiegels/core) and multifidus (low back stabilizing muscles) is a good place to start.

If that doesn't help (i.e. a dedicated course of daily exercises over a period of at least a month), I'd contact a physio or similar to discuss other pain mgmt. options, including intramuscular stimulation (IMS), dry needling, acupuncture etc., or if you pain is not relieved by conservative measures, and all other therapy options have been exhausted, then seek a physiatrist to discuss joint injections or similar if your condition merits it.

Good luck.

CodeMonkey78

Sorry to hear about your injuries. Trust me -- I feel your pain and can completely relate. My back was seriously damaged in 2004 from a work-related accident and has been rebuilt three times through the front and through the back from L3 to S1 over the past 4 years. I also have RA..

That being said, for several years, I had to have spinal epidurals every 3 months to maintain any type of mobility. You may have to do the same; I hope this is not the case. The biggest recommendations that I can give are:

* Diet
- Let your diet be the most important factor for weight loss
- Exercise gets significantly easier the lighter you weigh

* Exercise
- Walk as much as possible and try to increase your distance as you are able. Slow and steady.
- The upright stationary bikes did not work well for me, but the recumbent bikes did. I alternated between walking and recumbent biking.
- As (or if) your mobility increases, I was able to include the elliptical trainer
- The more core work you can do, the better. Core exercises all the way around EVERY DAY.

After 10 years, I am finally able to run again. It was a LONG, TOUGH process but it can be done. Just try to stay consistent, do the best you can, don't give up, and try to do more each day than you were able to the day before.

Hope this helps.

armaines420

This is very helpful! Im not strong enough for regular pull ups yet, however, i was able to do water pull ups yesterday and i loved it! Heres my question...what is a dip? Lol!

armaines420

I am just so delighted by all of these responses! some, ive already started! Yeah!! Im being refered to pain management for physical therapy and im also getting a referal for a chiropractor! As, for the movement, its painful most while standing or walking and i really dont like using my cane but i will if its very bad. I absolutely love cobra and reverse back bends. They feel so good! Ive just gotten my bike completely fixed today! im so excited for tomorrows ride. I like the stationary because as im sweating i can watch a movie and still delegate my kids chores. I recently tried a walking dvd and picked the 15 minute easy walk after the stretching. I fought through as long as i could, i made it to 10 minutes. My mind is preparing my body.