? for people with mobility issues

carimiller7391

Hi. I started MFP about 1 year ago... on and off. mostly off. Monday 9/9/14 I came to the conclusion I'm going to DIE if I don't do something about the excess weight that I am carrying around.

With that said, I have a bulging disc at L5 that is sitting on the nerves running down my leg. This is an intense pain but I have spoken to my surgeon and pain management doc who both said I am fine to exercise as long as the exercise doesn't cause more pain for me. I know that normal exercise causes a "burn" but not pain.

I was wondering if anyone might be able to suggest videos, you-tube videos, or maybe some general ideas that worked for them. I understand that the people on MFP are not docs, trainers, or other health professionals.. I currently do some resistence training on my arms and do some lifting of light weights. Tonight I am going to attempt to go for a 10 minute walk.... but right now I walk with a limp so it's hard.

Any ideas would be greatly appreciated.

Thanks in advance for your time!!!

Cari

futuremanda

I strongly recommend yoga. Search for "yoga for beginners" or "hatha yoga for beginners" or also, and especially if you find pain prevents you from doing most of the foundations/basics: "yoga for flexibility", "restorative yoga", "yoga for when you're sore", "yoga for when you're sick", "yoga for relaxation", "gentle yoga", etc.

These should all be gentle and exploratory and restorative. If you are feeling up to a strength building day, go for the "beginners" searches, which will likely have more strength-building poses. If you're sore or tired or sick, or in pain, try any of the others I mentioned.

Steer clear of things like "yoga for weight loss" and "vinyasa" etc at first. Aim for slow pace, with lots of time spent in poses, lots of good instruction. You want to learn good form, and have the time to explore -- discover where you have limited mobility, asymmetry, soreness, pain, weakness, etc. This knowledge is really helpful and will serve you well.

Don't feel bad about substituting, skipping or modifying -- yoga encourages this where you need it. Definitely respect your pain. Don't get frustrated if something does not work for you, or if you can't make the exact same shape as the instructor -- many poses take people years to "master". It's all about practicing for the benefits! (Like I said in another thread, I can't put my heels on the ground during downward dog... but that's one thing I'm working on improving BY doing downward dog, so I don't sweat it.)

Yoga with Adriene is one of my favourite YouTube channels. She has a beginner video and a complete beginner video. But she also has videos that focus on certain poses, which might be helpful if you find yourself quite limited at first -- for example, if some of the most common moves, like downward dog, cause you pain, you might have to start with isolated poses that don't. Try some short videos focusing on poses and create a playlist of ones that work for you. Adriene also has a few videos that are restorative, which you might find helpful, especially if you're experiencing pain (as do other YouTube teachers).

You might also look for variations of any poses you do well with. Example, if child's pose feels really good for you, look up "extended child's pose" or other variations.

Don't persevere with teachers or styles that aren't working for you. Do look up poses you're having trouble with for extra help.

FYI with yoga: Our wrists typically complain a lot in the beginning, if you are able to do any of the weight-bearing-on-hands poses. DO respect your pain and let them rest if they're bugging you, but don't give up right away, thinking you just "don't have the wrists". You will likely build the strength. Make sure you're following proper form, always, when weight bearing on hands.

Other advice: Look up proper form and get it squared ASAP. For example, many people cannot perform a perfect squat. Doing a squat incorrectly can mean that the lower back activates to help you achieve the motion... which would be bad for you. Small things matter a lot, like head position, keeping integrity in certain spots and relaxing others, etc.

Also, core strength and working on flexibility and releasing tension will all benefit you (I would imagine). Tight muscles near your injury will pull on it, so poses that help release tension and "open" the hips, etc, might be nice if you can manage them. I recommend warming up if you can first, even with say, a hot bath or shower. Warm muscles are less likely to resist you. Also, of course, focus on your own body as it moves into position, and stay where you need to, don't be unkind and push as hard as you can.

If you find it looks promising, you may want a block or two, straps, knee pad, a blanket, and pillow(s). Especially for people with pain or very limited motion/flexibility, these tools can really help you meet the pose where you're at with it. (Example, a pose where you reach for the floor but can't reach it, a block "brings the floor up to you", allowing you that extra support, and ease. A strap can help you reach your foot while you're on your back, because you hook it around the foot and can hold it much closer to the torso.) You can use boxes, books, belts, etc as well, in a pinch. You WILL want a mat, though.

Finally, I'd recommend separating your fitness goal from your weight loss goal. Come up with fitness goals that don't relate to calorie burn, but instead relate to strength, endurance, flexibility, integrity of motion, pain relief, stress relief, etc. You'll be more likely to push your body too far if you're working it into your weight loss goal. It will still help you -- just frame it as its own thing.

Bit about me: I don't have what you have, but I have "thrown my back out" twice, seemingly out of nowhere, to the point where I couldn't walk. My neck would also periodically freeze up into extremely limited mobility and pain. This hasn't happened since I started exercising about a year and a half ago. I began with gentle yoga.

bostonwolf

MobilityWOD.com is crossfit themed, but you can search the bodypart you want to work on and it will offer up videos to show you how to do it.

Note that quite often his methods are painful. And I don't mean you'll be a little sore, I mean they HURT. But they work and will help get your body moving the way it is supposed to.

carimiller7391

Just wanted to say a BIG THANK YOU to those who responded. I now have some great ideas to help me.

Cari

bvifun

I am going to second futuremanda on the yoga and also suggest to stay away from power yoga or hot yoga...for now. I have other health issues and was unable to do much exercise at all when I started to lose weight. I was so fortunate to find a yoga instructor to work with me on restorative yoga. Although it seems like I would do very little, it is amazing what I am able to do now compared to then....including walking with ease most days. If you are able to find an instructor trained in restorative yoga, you could start without any worry about increased pain. Good luck to you. You have the most important criteria.....a positive attitude.

dakotababy

...you could try Leslie Sansone. She has created a walking program, it is low-impact...with variations of walking. You could see what shes about on youtube, or purchase dvds.