Good Exercises for Low Back Pain

Amrz1203
Amrz1203 Posts: 1
in Fitness and Exercise
I have been suffering from lower pack pain for the past year since I injured it in September 2013. I had to give up running, and even walking on the treadmill or using the elliptical seems to aggravate it. I am trying to loose weight and it is hard when I connect exercise with aggravated back pain. Does anyone recommend good exercises for lower back pain that I can do on my own that will help me loose weight? I do not have access to a pool and the idea of being the new person in a yoga class is frightening. Thanks!

Replies

  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I think especially with low back pain you should see a physical therapist. We don't have any way of knowing what's wrong and depending on what it is, the wrong exercise could make it worse or lead to further injury.

    My physical therapist helped me tremendously with my lower back injury and now I'm back to doing most of the exercises I did before.
  • engodwin
    engodwin Posts: 516 Member
    I agree with the PT consult advice.

    Also, stationary bike - the kind with the chair seat (with a back) maybe good for cardio and it is like 0 impact on your back...
  • abarefootgirl1970
    abarefootgirl1970 Posts: 15 Member
    If you don't want to go to a yoga class why not try doing it at home? YouTube has just about any type of exercise you want to try. The wonderful thing is you can pick and choose what you want/need. I myself have what we call runner's back. I often hit YouTube for a yoga pose to loosen up. There is a pose called butterfly that hits my problem area just right. One thing to keep in mind with any yoga pose, is to cut yourself some slack, literally. If you find you can't go all the way into a pose or do it just the way the instructor does it, remember it will come in time as your flexability improves. As always, consult with your Dr. before beginning any physically demanding program.
  • earlnabby
    earlnabby Posts: 8,171 Member
    I think especially with low back pain you should see a physical therapist. We don't have any way of knowing what's wrong and depending on what it is, the wrong exercise could make it worse or lead to further injury.

    My physical therapist helped me tremendously with my lower back injury and now I'm back to doing most of the exercises I did before.

    I agree, you should get exercises from a physical therapist, otherwise you could do more harm than good.

    My PT gave me great exercises to do also including stretches in bed before I even get up in the morning, some movements on the balance ball, some things with resistance bands, and using the recumbent bike like engodwin mentioned. To continue these at home, all I had to buy was the ball since I already had the bike and she provided the bands.
  • SlimMe37
    SlimMe37 Posts: 133 Member
    Pilates is excellent for lower back pain x
  • redfisher1974
    redfisher1974 Posts: 614 Member
    I have a inversion table in my home gym and it does wonders for my lower back. I hang for 10 minutes a day, Having broke my lower back this was a life saver for me.
  • Kate7294
    Kate7294 Posts: 783 Member
    If you don't want to go to a yoga class why not try doing it at home? YouTube has just about any type of exercise you want to try. The wonderful thing is you can pick and choose what you want/need. I myself have what we call runner's back. I often hit YouTube for a yoga pose to loosen up. There is a pose called butterfly that hits my problem area just right. One thing to keep in mind with any yoga pose, is to cut yourself some slack, literally. If you find you can't go all the way into a pose or do it just the way the instructor does it, remember it will come in time as your flexability improves. As always, consult with your Dr. before beginning any physically demanding program.

    This ^^^ Beginner Yoga on you tube help my back when I wake up stiff. Was in a car wreck many years ago.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Please at least ask a professional before starting yoga. It was strictly off limits for me after my back injury because of the twisting.
  • moya_bleh
    moya_bleh Posts: 1,375 Member
    If you don't want to go to a yoga class why not try doing it at home? YouTube has just about any type of exercise you want to try. The wonderful thing is you can pick and choose what you want/need. I myself have what we call runner's back. I often hit YouTube for a yoga pose to loosen up. There is a pose called butterfly that hits my problem area just right. One thing to keep in mind with any yoga pose, is to cut yourself some slack, literally. If you find you can't go all the way into a pose or do it just the way the instructor does it, remember it will come in time as your flexability improves. As always, consult with your Dr. before beginning any physically demanding program.

    Youtube is a great source of info. I've got a weak L5-S1 disc that keeps bulging and herniating. Yoga and pilates were recommended to me by the hospital.

    I do the lower back routine by Yoga with Adriene on youtube regularly. The rocking back and forth is great! :)
  • bvontur
    bvontur Posts: 9 Member
    See a doctor! That's literally the most pivotal location of your body, amirite?

    Planks really strengthed my lower back and helped fix a lot of my posture issues.
  • meggyannpt
    meggyannpt Posts: 73 Member
    To reiterate what others have said, go see a physical therapist. I am a physical therapist and can tell you that we are the movement experts. We can give you the best set of exercises for your condition and can give you advise on what activities will be best for weight lose/general exercise. Most states are even direct access so you do not a doctor's referral to see a physical therapist (though check with your insurance first to make sure they don't require one).

    Yoga is great for low back pain, though since you have an injury I wouldn't try to just do it through a yoga video. It is much better to go to a class with a highly trained instructor that can help you modify moves based on your injury. Speaking from experience almost every yoga class I've been to everyone is so focused on their own practice that they aren't even paying attention to what anyone else is doing, other than the instructor.
  • Stripeness
    Stripeness Posts: 511 Member
    ^^Echoing others

    PLEASE see a PT. I've had back surgery and a few rounds of sciatica. One thing I'd add to what the others have said is that depending on EXACTLY what the PT finds, your exercises may be the complete opposite of someone else's.

    For example, during one round of back pain, I was absolutely *forbidden* to do planks and certain ranges of motion. During another round, it was exactly the opposite way around. And my (successful!) treatments were based on tiny details that the PT looked for. All I knew was that I was in excruciating pain.

    Now I can do all sorts of activities, and yep, makes sense to keep a strong core and flexibility...but when your back is hurting, get *professional* help for your specific needs. You'll be back to 100% much faster!
  • whitebalance
    whitebalance Posts: 1,654 Member
    Yup, doctor/PT.
    I get bouts of lower back pain from time to time, mostly if I do squats with questionable form or when my heavy bag class includes a lot of kicks. I've found some mobility stretches from Kelly Starrett to be a total lifesaver. But first I went to my chiropractor (whose medical background is extensive) to rule out any more serious problems. For someone with undiagnosed lower back trouble, best to start with professional diagnosis and treatment advice imho.
  • nilushi
    nilushi Posts: 16 Member
    Hi, So join the club.. I was bed ridden for 1.5years due to lower back injury. I am slowly transiting towards exercises now. I am going to physio therapy and the therapist is great.. She gives me tips on doing exercises without inflaming my spine pain.

    I do specific exercise for my lower back & other exercises to lose the weight while keeping the spine in check. My muscles are quite week & I'm working on strengthening them & losing a bit of weight at the same time. A lot of people suggested swimming but I am bored to swim. It's like the same workout everyday. I really wouldn't advice yoga cuz 1 wrong move and you will get the pain again.. Why don't you get your strength back & then go for yoga?

    So if you like please add me as a friend and let's do this.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    As a professional in the business, I would advise that you consult a orthopedist to ensure that exercise is the right approach for you at this stage.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • JeninBelgium
    JeninBelgium Posts: 804 Member
    First see a physical therapist. Discuss with them what exercises are appropriate for you and, if appropriate for you, I highly recommend beginning water based workouts (water jogging/ aerobics/ aquazumba) I have three herniated discs and spinal stenosis and water based workouts have been my lifesaver- allowing me to move with little-to no pain, slowly build up core strength which eventually made me strong enough to workout on land again. My personal trainer is actually a sports medicine specialist- (he is a PT+ another degree and normally works with university level athletes as his specialty) and even though I am now able to do some run-walking; jumping jacks etc- every single workout still begins with back stabilisation exercises and every single workout has a large focus on core strength.

    My doctor thought I would need surgery by now but by working closely with a Physical Therapist, the water exercise and now my personal trainer I actually have better endurance and a lot more core strength than before my symptoms flared for the first time. Had I tried this on my own, I would not be as far and might even be stuck in a wheel chair

    good luck to you.
  • NYfirefighter
    NYfirefighter Posts: 31
    Bridge, squat, dirty dogs, flutter kicks and windmills work good for me
    I have a spinal cord injury and I already did all these exercises during my military career
    A physical therapist can make a plan that works for you with keeping your fitness level and current limitations in mind
  • MargaretSobers
    MargaretSobers Posts: 167 Member
    Low back pain is very common among adults and it is due to muscle strain or injury. To overcome come from this problem or to cure yourself from this problem you have to take medical treatment . You must use several ways to remove your back pain, this steps are like:-
    Give limit to your bed rest and have a harder time with daily task then those who stay active.
    Keep exercising, simple exercise and walking can be very helpful for your pain.
    The pain will also occur due to long workout in gym so maintain pressure.
  • heartimpelled
    heartimpelled Posts: 11
    I benefited a lot from you this very wonderful forum

    http://fitstarclub.com/workout-routines-to-build-muscle/

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