Exercise Motivation and Ideas for those with Chronic Pain an

prunerooney

Hi All. I have chronic back pain and arthritis; both combined make exercising a daunting task, but over the past year I've managed to find ways to get exercise without causing more pain or damage to my spine. I don't think I'm alone here and thought we can share some of our ideas and experience. It is hard to get motivated, but once you do, it’s easy to keep up momentum, especially when you add in your exercise to your daily food diary and see how many –extra calories- you could eat – if you wanted, during the day.

My main problem is walking. I can't walk for more than 200 yards sometimes without having to sit because of severe pain. (I had a small spinal surgery in October.) In my 20's and 30's I was a runner and had I known then what I know now, I may have considered an alternative exercise to running; which was probably the worst thing I could have done for my spine. Now, with this condition I have to find exercises that don't put any strain on my spine and that develop my "core" muscles – to assist in supporting my spine. I've also found that, over the past 11 months since I began this program (myfitnesspal.com) that exercise is key, especially when there is a holiday (or super bowl) coming up and you find yourself eating more than you had planned. Exercise makes up the difference in a huge way. Also, I’m a 52 year old woman and I don’t want my muscles to atrophy, I want to stay strong. Here are some things I've done over the past year that are working for me:

Biking on the weekend: 180 minutes, moderate (12-14 mph), calories burned: 2,000 (this time includes the half hour picnic, but not the calories for the sandwich).
I bought a bike with 26 gears last year (craigslist or your local bike shop). I live in an area rich with bike trails that include some long 40 degree grades. On some Saturdays I'll ride my bike around a nearby lake. It's pretty and riding the bike makes me feel like a child and it doesn’t hurt my back. It is about 12.5 miles, including a little picnic along the route. I don’t have to drive anywhere to do this; I just ride out from home, which makes this easy.

Swimming (moderate): 1 hour, calories burned: 925
I swim a mile in a little less than an hour, about 50 minutes. That is 72 laps. I go at a moderate speed and keep track by swimming evenly: freestyle, back stroke, breast stroke, and butterfly (finally got it down). I swim 2 laps of each and call this a “set” and I do 9 sets, followed by a few laps of any relaxing stroke to stretch out. I try and do this twice a week. (It’s a little harder to get in to the pool when it is cold outside.)

Calisthenics and Strength Training: 30 minutes each, moderate, calories burned: 350 (If I ride my bike to the gym I burn an additional 845 calories, for a total of 1,195 calories.)
I use calisthenics to strengthen the core muscles that support my back and I do these in five minute intervals (six times) throughout the day, I have a body ball that I use for this activity. I’ll then go to the gym and do some strength training for a half hour. Usually I’ll bench press 60 pounds (that’s the bar with a 10 lb. weight on each side: I started out with just the bar (I felt stupid initially but then, who cares, I’m 52 and I’m not out to impress anyone but myself). I increased the weights, as was comfortable, at 2.5 lb intervals, so far to a total of 60 pounds. I do 10 repetitions of this and then move to the leg press with back support, I’m up to 120 lbs. on this; both the in press and the out press, and I’ll do 10 reps each and rotate between the three exercises until I’ve done 3 “sets” – that’s 10 reps at each, three times. I’ll also use some of the other machines that help increase muscle tissue in the abdomen, only using machines that have complete back support. Strength training is very important for me because it is good for my bones, specifically; it actually increases spinal bone mineral density.

I've been out on disability recovering from the surgery so I've had the luxury of doing any of the above or a combination of the above twice a week. While working it was harder, I was just getting in one day a week, if I was lucky, and if I wasn't in excruciating pain. When we have pain it is hard to get motivated, but what I have found is that I always feel better after I have exercised, and the more I exercise, the more I want to exercise, it's just getting out and doing it those first four or five times and you begin to see and feel the results. It is guaranteed that you will feel better and be stronger. The exercise also "keeps things moving", especially for those of us who are on various medications for pain; and I know you know what I'm talking about.

Even though I can hardly walk around my block I feel stronger and more fit than I have at any time during the past decade.
I look forward to hearing what some of you are doing out there for exercise, and how you are motivating yourselves. I thank you in advance for sharing.

Prune

bigfatredmoma

I have to say, you rock! I have horrible fibromyalgia and its lived in my lower back for a decade. My workouts are not near what yours is. You're doing great! The only thing I do that you don't is walk in the water. I find it helps my hips loosen up and builds muscle around them.

Good luck - you're doing awesome!