Back Injuries & Exercise

ESVABelle

So today, my physical therapist informed me "no more exercise until you've got 1 week of daily activities without pain" - I nearly said, "Well, my daily activities include exercise" - but that's just me being a smartass.

For those of you with low back pain/low back injuries or exercise restrictions in general...what are your "cheat" exercises? There's no way I can take 'time off' because I've got Warrior Dash in roughly 6 weeks.

randa_behnam

Yoga, running and boxing. when my back hurts i avoid core work and strength training and get some jogging/walking in wherever i can x

eillamarie

Try swimming!

thetrishwarp

Ha - I wound up in physiotherapy at the ripe age of 13 due to my lower back. I still figure skated 3x/week though. My physio exercises were morstly core related, to strengthen it, presumably.

ShapeUpSidney

What kind of injury do you have? What part of the back is causing the pain?

ESVABelle

Did he not offer anything more useful that that?!

No. He gave me a list of exercises for my back, but told me no working out - no running or kickboxing (my 2 primary activities) until I'm 1wk pain free.

scriehl

Try swimming!

I agree! I think swimming would be safest that is if you know how to swim.

ninerbuff

So today, my physical therapist informed me "no more exercise until you've got 1 week of daily activities without pain" - I nearly said, "Well, my daily activities include exercise" - but that's just me being a smartass.

For those of you with low back pain/low back injuries or exercise restrictions in general...what are your "cheat" exercises? There's no way I can take 'time off' because I've got Warrior Dash in roughly 6 weeks.

While I admire your staunchness for exercise, if you're in pain and your therapist is saying to lay off, it might be wise to do it for awhile. You can't heal if your body can't rest.

ESVABelle

What kind of injury do you have? What part of the back is causing the pain?

My left innominate is anteriorly rotated on my SI joint. So it's basically an alignment issue. That he didn't fix (manual muscle techniques could've re-aligned me, but then the exercises would still be required to strengthen the muscles to hold my hip where it should be in relation to my low back).

ThePhoenixRose

I would say definitely don't avoid core execises. As someone who suffers from degenerative disc disease, i know how frustrating it can be. Your back will improve as your core gets stronger. I'd recommend not doing any weight training, but walking would be good, also an elliptical is amazing for your core/back. Lots of stretching, too.

Good luck!! :-)

harley0269

I have 2 rods & 6 screws in my back. I'm disabled. All I'm allowed to do is walk, swim & core exercises on the big Swiss ball & a few small hand weights. It may not be much but it does wonders. You'll figure it out. See a physical therapist, they will get you going safely without more injury. Good luck!

harley0269

I have 2 rods & 6 screws in my back. I'm disabled. All I'm allowed to do is walk, swim & core exercises on the big Swiss ball & a few small hand weights. It may not be much but it does wonders. You'll figure it out. See a physical therapist, they will get you going safely without more injury. Good luck!

ThePhoenixRose

Also may want to try an SI belt. They're kind of hard to fine though...

joejccva71

I have two disc herniations in my back. One in the middle, and one in lower. And when they act up, I rest plain and simple. Sciatic pain is some of the worst kind to be honest.

ESVABelle

While I admire your staunchness for exercise, if you're in pain and your therapist is saying to lay off, it might be wise to do it for awhile. You can't heal if your body can't rest.

That's the frustrating part. Running helps my back. I'm sure the impact doesn't help, but 30+ minutes of running really loosens up the muscles in my back so it's not as tight. Sitting (for homework/classes) and standing (I work retail) cause me pain. Maybe if I just go at a slower pace and decrease the frequency? I just can't wrap my mind (or my scale) around not working out, especially no cardio, for at least a week

ShapeUpSidney

What kind of injury do you have? What part of the back is causing the pain?


My left innominate is anteriorly rotated on my SI joint. So it's basically an alignment issue. That he didn't fix (manual muscle techniques could've re-aligned me, but then the exercises would still be required to strengthen the muscles to hold my hip where it should be in relation to my low back).

Do you know what soft tissue issues are causing the alignment issue? Unfortunately, depending on the degree of malalignment, you might do serious damage to your knees and other structures if you continue with any workouts that involve the legs.

Rikki444

Walking is pretty 'harmless'. Just keep moving.

ESVABelle

I would say definitely don't avoid core execises. As someone who suffers from degenerative disc disease, i know how frustrating it can be. Your back will improve as your core gets stronger. I'd recommend not doing any weight training, but walking would be good, also an elliptical is amazing for your core/back. Lots of stretching, too.

Good luck!! :-)

Most of the exercises he gave me focus on stretching my back and strengthening my core. My left side is noticably tighter than my right so the alignment issue has been present for some time. Thank you for the recommendations!

ShapeUpSidney

That's the frustrating part. Running helps my back. I'm sure the impact doesn't help, but 30+ minutes of running really loosens up the muscles in my back so it's not as tight. Sitting (for homework/classes) and standing (I work retail) cause me pain. Maybe if I just go at a slower pace and decrease the frequency? I just can't wrap my mind (or my scale) around not working out, especially no cardio, for at least a week

If getting loose by moving REALLY helps, you should communicate that with your doctor. I would suggest VERY light swimming and elliptical.

Namaste1983

walking, swimming, pilates, you can do SLIGHT incline for higher calorie burn. Allow your body the time to rest. I gave myself a 3 pound grace period during my injury. I'm still in the middle of it and i'm 2 months out Just be patient and listen to your body. Your therapist has your best intrests at heart

Heather75

I would listen to the physiotherapist.

ESVABelle

Do you know what soft tissue issues are causing the alignment issue? Unfortunately, depending on the degree of malalignment, you might do serious damage to your knees and other structures if you continue with any workouts that involve the legs.

No, I don't. I'm fairly certain hamstring weakness is a factor, though. My quads have gotten a lot stronger with kickboxing and I reduced my running because of kickboxing, so my hamstrings couldn't keep up with muscle gain in proportion.

cobaltis

So today, my physical therapist informed me "no more exercise until you've got 1 week of daily activities without pain" - I nearly said, "Well, my daily activities include exercise" - but that's just me being a smartass.

For those of you with low back pain/low back injuries or exercise restrictions in general...what are your "cheat" exercises? There's no way I can take 'time off' because I've got Warrior Dash in roughly 6 weeks.

Take the time off and let it heal or you wont be able to do that warrior dash.... Your body will full repair and you will be able to push hard after a week or so with no pain.

I do speak from experience...

I just went for walks to loosen up the lower back to prevent the impact part. Do incline walks if you want a tougher workout. I would caution away from swimming as the rotation may aggrivate it more. You need to prevent from aggravating the area to let it heal properly. Ice often.

ShapeUpSidney

No, I don't. I'm fairly certain hamstring weakness is a factor, though. My quads have gotten a lot stronger with kickboxing and I reduced my running because of kickboxing, so my hamstrings couldn't keep up with muscle gain in proportion.

That's extraordinarily common (oxymoron?) in women, and results in lots of knee injuries. Your doctor is right on track by recommending you strengthen your core (lower abs especially), and work on those hamstrings.

What you have is an anterior pelvic tilt, I take it? My pelvis is anteriorly rotated, but is less of an injury risk because it's bilateral. I experience lower back pain from walking, running and standing, but it's very minor.

Because your malalignment is ipsilateral, I think you're at greater risk for further injury. Again, tell your doctor that workouts help you loosen up, and he may adjust your treatment plan. Take it VERY easy, like others have said, with the walking, yoga, and swimming. Try hopping in the Sauna or Steamroom before your workouts. That might help with the tightness, since your body won't "heat up" as much with these less intense workouts.

ninerbuff

That's the frustrating part. Running helps my back. I'm sure the impact doesn't help, but 30+ minutes of running really loosens up the muscles in my back so it's not as tight. Sitting (for homework/classes) and standing (I work retail) cause me pain. Maybe if I just go at a slower pace and decrease the frequency? I just can't wrap my mind (or my scale) around not working out, especially no cardio, for at least a week

I hear ya. You know what causes you pain, so you'll have to experiment with exercises, pace and frequency to determine if it's something you can actually do. But understand that rest is very key in rehabilitation of an injury.

ESVABelle

Your doctor is right on track by recommending you strengthen your core (lower abs especially), and work on those hamstrings.

What you have is an anterior pelvic tilt, I take it?

Because your malalignment is ipsilateral, I think you're at greater risk for further injury. Again, tell your doctor that workouts help you loosen up, and he may adjust your treatment plan. Take it VERY easy, like others have said, with the walking, yoga, and swimming. Try hopping in the Sauna or Steamroom before your workouts. That might help with the tightness, since your body won't "heat up" as much with these less intense workouts.

My exercises are: Sliding squats, Standing spine stretch, Supine bent knee stretch (to same shoulder & opposite shoulder), Bent leg oblique stretch and pelvic tilts.

Yes, left anterior pelvic tilt.

I think, from the suggestions, I'm going to try incline walking or maybe swimming, we'll see. I'm not usually in pain until I sit too long or stand too long, so as long as I avoid my "known" irritants, I should be able to stay within my limitations. Thank you so much for all of your input :-D

ShapeUpSidney

My exercises are: Sliding squats, Standing spine stretch, Supine bent knee stretch (to same shoulder & opposite shoulder), Bent leg oblique stretch and pelvic tilts.

Yes, left anterior pelvic tilt.

I think, from the suggestions, I'm going to try incline walking or maybe swimming, we'll see. I'm not usually in pain until I sit too long or stand too long, so as long as I avoid my "known" irritants, I should be able to stay within my limitations. Thank you so much for all of your input :-D

Your therapist has good intentions, and wants you to prevent further injury...but rest is really important to heal TRAUMA injuries. It's not as essential for alignment issues. The main risk for you is doing further damage due to improper posture and mechanics, but it doesnt sound like you've been diagnosed with any soft tissue damage that actually needs time to "heal"

Focus VERY carefully on form and posture, tell your doctor that exercise helps, etc

TBHunter

I feel your pain!

I fractured my back over 5 years ago in a horse riding accident...And was told I had to take it easy once I was released from the hospital (12 weeks later). My doctor had me do a lot of core work, to strengthen my back and rebuild the muscles. I was also able to swim and ride horses (very quiet horses, being lead by someone on the ground).

If I was you I could listen to the doctor, I know if I hadn't I may not be doing all the hings I love to do! In a little time you will feel better and be able to do all the things you love pain free!

ksheppard0509

Definitely take a little time off. I had to go to physical rehab for my back after a week from seeing the doctor. The therapist did a great job with helping me get back into exercise; however I will always have problems with my back. He started me which a contraction massage to relax my back. After than I had a 15 minute warm-up with a recumbent stationary bike. Then it was all core and back exercises for about 20-30 minutes. I used bosu balls, yoga balls, and resistance bands a lot. The exercises I did most often was toe touches, planks, supermans, opposite arm and leg, crunches, and sit-ups. Lastly he had be do yoga and pilates for my 15 minute cool down. Now anytime my back hurts I just do the exercises he always had me do for that day.

Jenner22

I have lower back issues with my muscles where out of no where they set off and I'm down easily for 2 weeks with pain and meds. I try to avoid anything that puts pressure on my back so no ab machines at the gym or any seats that dig into my lower back. I use the elliptical and the treadmill a lot and now I work my arms and my upper back. I also use the Kinect to play games. Most of them don't hurt my lower back. Good luck and I hope you feel better soon!