Exercises for a strained lower back

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kerry1513
kerry1513 Posts: 38 Member
in Fitness and Exercise
I'm not sure how I did it, but I have strained my lower back. It hurts to run, jump, and twist. So, my question is what are some good exercises I can do while I try to heal my back? I know part of the problem is I am carrying extra weight on my frame and that I am generally out of shape. I'm not proud of those facts, considering I was a collegiate lacrosse player and was in great shape up until 3 years ago. Some of the weight has come on from when I had to be on prednisone for several months due to a health issue that is now resolved. Any advice would be greatly appreciated as I am finding my back is causing me to get extremely frustrated with my weight loss and goals.

Replies

  • AmerTunsi
    AmerTunsi Posts: 655 Member
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    i had something like that happen to me a few weeks ago. I went to the doctor and she told me that she believed it was a pulled muscle. She gave me some muscle relaxers and they seem to help me. I'm not 100% sold that it is a pulled muscle but she said it can take about 6 weeks to heal. I haven't really found any specific exercise that helps it, so I just take the pill and work through the dulled pain.
  • MommaPaz
    MommaPaz Posts: 46 Member
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    I did this a few weeks ago pushing my 50+ lbs worth of little girls up a huge hill. The only thing I could do is walk and stretch. It still hurts a bit some days but its getting better! I hope you find more answers!
  • duncanryan
    duncanryan Posts: 122 Member
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    You really need to make sure you focus on your lower abdominals. Google "Sahrmann Lower Abdominal Exercises" and start at the lowest level.

    You also may ask your MD about a physical therapy consult.
  • triski73
    triski73 Posts: 50 Member
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    I strained my lower back about a month ago moving a filing cabinet. I had been runing prior to that and I went to the chiropractor 3 times in the last month. I am finally back to doing 30DS, but I have to be careful to now overdo it still. I asked my chiro what I could do because I was getting irritated about not being able to run and he suggested even just walking. If you can't do anything else, at least get out there and do some walking ....
  • wickedcricket
    wickedcricket Posts: 1,246 Member
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    http://www.webmd.com/back-pain/exercises-to-reduce-low-back-pain#
    also - ice - I know it sounds horrible but it feels SOOOO good. Ice it after exercises. DON'T lie around too much, it's the worst thing you can do- only makes your back weaker & increases the pain/discomfort.
    stretching helps me a lot!
  • yurnicole
    yurnicole Posts: 1
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    Hi. I use the 30 day shred dvd & jillian michaels mentions an exercise that good for those with back problems. You stand with your feet a little more than hip with apart toes pointed out. Sit into a squat position as much as you can and just punch it out as hard & fast as you can for 30 seconds at a time. It sounds so simple but do 4 reps of 30 sec each & your butt, legs abs & arms really start to feel it! If the squatting position hurts your back, you can do it sitting on a balance ball. I hope this helps. Don't get discouraged. Every little bit counts!
  • Setof2Keys
    Setof2Keys Posts: 681 Member
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    See an osteopath. I avoid chiropractors for personal reasons, but an osteopath (that does manipulation) is heaven sent. You will never go back and you will heal so much faster. I know this is not an exercise suggestion but one that I live by. Would water exercises help since it makes you virtually weightless...IDK. Good luck.
  • LexyDawn
    LexyDawn Posts: 113
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    I have 2 herniated discs and find that I can do these exercises comfortably:

    Cardio: Stationary bike, ellipical and stairmaster. Try them, but listen to your body and stop if you feel discomfort. It's important to use proper form, hold your upper body in a position that doesn't cause you pain and keep your core engaged at all times to support your back.

    As for strength training: I can do basically all free weight exercises except deadlifts. As for machines I avoid leg extensions and leg curls. Again using proper form and keeping your core engaged to support your back.

    Core Strength: This one is super important for spine health. Start by doing kegels, bird dogs, pilates 100's (I do them standing up and using a resistance band), planks and curl ups on a ball if you can do it without pain.

    All of these exercises are a culmination developed through advice from my back specialist, physiotherepist and chiropractor... and by me testing things out.

    I also recommend seeking advice from a professional to help you develop a modified program that will work for you.

    Good luck. Back pain is no fun, but try not to worry, you will get through it.

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