Weight lifting on a bad back

grassette

Has anyone found some weight lifting exercises that can be done in such a way that you are not compressing your spine? I find that even lifting a 5 lb weight causes my bad discs to start to compress, leading to spasm, and my being out for a week.

What about lifting weights while lying down? Machines? Ankle weights?

I am looking for a few exercise that I can start doing to build up my weight bearing capacity so as to prevent bone loss. My doctor is telling me this is something that I need to do, so I am wondering if all those people who lift weights might be able to give me some advice as to things I might try where I am off my back to do them.

mfanyafujo

If you belong to a gym, I think you'll find that a lot of the machines can isolate your arms and chest without putting pressure on your spine. Make sure to consult with your doctor on this as well - gaining strength is good, injuring yourself is not.

There are also a lot of exercises you can do on a bench, like variations of the bench press and chest flies. It might be good to meet up with a physical therapist or personal trainer to get more info and instruction about these things.

As far as legs, you can walk with ankle weights, and some exercises, like lunges or squats, could help strengthen stabilizer muscles in your back. Once again, do consult with your doc on this one! Good luck!

SherryRH

I have a bad back (I was told I need a 2 level fusion) and my chiropractor suggested that I do not do weight lifting that requires lifting anything over my head. i.e. shoulder presses and things like that.

I do the lat pull down machine with light weights. I do a mix of machines and free weights for my arms, chest and back. I use light weights and my spine is always in a neutral position without any weight on it.

On thursdays, my routine is all core and lower back with stretching. I have found that this really helps me alot.

Di3012

Has anyone found some weight lifting exercises that can be done in such a way that you are not compressing your spine? I find that even lifting a 5 lb weight causes my bad discs to start to compress, leading to spasm, and my being out for a week.

What about lifting weights while lying down? Machines? Ankle weights?

I am looking for a few exercise that I can start doing to build up my weight bearing capacity so as to prevent bone loss. My doctor is telling me this is something that I need to do, so I am wondering if all those people who lift weights might be able to give me some advice as to things I might try where I am off my back to do them.

Hell, when I slipped my disc a few years back, I was even unable to lift a damned kettle!

The only exercise I was able to do after a couple of weeks was gentle walking that I gradually built up. After six months, I risked it and jogged (just for half a mile that first time) and then I built that up too.

Regarding weights, I would ask your doctor, nothing is worth putting your back out again, definitely not something like weights. You will be able to do weights properly again, but right now, may be too soon.

Look after your back, it is the only one you have.