Exercising with a bad back?

SundayGirl1989

Hi Guys,

I have an extremely tempramental back; i mean, it will go for no reason and then i end up with minimal movement for a few days.
I need to add some exercise to my day to boost weight loss but i'm scared of doing anything that will hurt my back even more.
Any advice on what kind of stuff would be best?
I know swimming can help but i'm terrified of deep water & i've been told Yoga is good but i have no balance at all haha!
So any other suggestions would be greatly appreciated.

JenMc14

You should get checked out by a doctor or PT to see what is wrong with your back. And Yoga is great, you won't improve your balance until you start training it, so once you're medically cleared, find a beginner's yoga class and go for it. And, you can probably find a facility that has a lap pool that is all shallow water as well, if you want to give swimming a go.

SundayGirl1989

Thanks for the reply.
I've seen 3 Drs all of which say my back problems are due to being overweight and don't seem too interested in looking at other posibilites. They just give me painkillers and send me on my way. Which is one of my motivations for losing weight because then it will force them to look at other options.
I think i will give swimming another go - last time i had a panic attack just at the sight of the pool but hopefully shallow water should be ok.

angieleighbyrd

Have you considered yoga or pilates? Yoga has really helped straighten out all of my back problems. I also have a friend whos scoliosis straightened out because of yoga and she grew an inch.

BullletproofPaleoman

Look up Qigong exercises on YouTube.

Good luck!!

gerard54

I hurt my back 2 yes ago at work and now I'm in the same boat as you. I always have to stretch and have a good warm up before I excecise. After stretching I warm up on the elliptical...

rotill

I use Pilates, it strengthens the core muscles and gives me a pretty good work-out. Also: Walk on soft and uneven surfaces, like in the forest or in the field. You want to get away from the asphalt, and walk where you need to use your core to adjust your steps.

MarkHarris69

I've struggled with my back too for ages and is normally down to running or cycling and will just go without notice.
I've started doing a yoga/pilates DVD at home every other day for the last couple of weeks and evrything feels so much stronger now within my core and am hoping this will do the trick. Running especially used to aggrivate it but all good so far.
It's got to be worth a try and think you'll notice a considerable difference as I have.

Good luck...

lauren3101

Thanks for the reply.
I've seen 3 Drs all of which say my back problems are due to being overweight and don't seem too interested in looking at other posibilites. They just give me painkillers and send me on my way. Which is one of my motivations for losing weight because then it will force them to look at other options.
I think i will give swimming another go - last time i had a panic attack just at the sight of the pool but hopefully shallow water should be ok.

Funnily enough I had a post about this the other day - my back is exactly the same as yours and my Doctor told me the same thing. - it's because of my weight.

There are many exercises you can do to strengthen your back, a simple google search will give you some ideas. Also strengthening your core muscles will help as they also support your back.

You could also try lifting. I tried it and my back flared up again for a couple of days, but back pain is very individual and it may help you.

Above all though, I would recommend going back to your doctors and getting some proper help to diagnose and work with what you have, even if it means referring you. That's what the majority of people here told me to do, and it's better to get it looked at properly than to cause yourself permanent damage.

Guamybear

I have lower back problems.. doc said was more muscle problem than anything.. They get so bad that even driving hurts...I was doing Zumba religiously but it the Zumba 3 for the wii would throw my back out when I do it daily so I had to cut it down to twice a week and started walking and riding around the neighborhood more.. also the elliptical didn't cause any pain..

I recently have done my first week of Insanity with no issues either. I think it just a matter of trying out different things but mixing it up might help some..

hausofnichele

I hurt my back and pestered doctors so much about it that they finally agreed to an MRI. That's when they found herniated discs.

Do NOT give up. I had one doc tell me to come back to him after I lose 80 lbs. He was awful to me. Most docs think if you complain of back pain then you're really just trying to get pain meds from them. Please be aware of the massive market for pain killers on the street. Unfortunately, the drug addicts have caused doctors to be enormously skeptical of everyone. Sad society we live in. Keep going back and tell them the pain pills aren't helping enough / at all. That may make them realize you are serious and not just there for a script.

If I had not been so pushy about my back, I would have never received approval for my disability claim!

grivlis

How about a recumbent tricycle?

I have one and it's great. No balance issues and very comfortable for my back (I have a disk degeneration disorder).

JenMc14

If it really is a matter of losing weight, focus on your diet. Do some light walking/swimming/biking/yoga, whatever doesn't hurt your back. You can lose weight without exercise if you really dial your diet in. You could also try some Pilates beginner core workouts to start to try to strengthen your back. Google "back strengthening exercises" and see what comes up as well.

jamiegillam69

I had back problems for the last few years. Once I started using elliptical my back has been getting better and better. It is a really great feeling to be able to finally do every day things without all the pain in my lower back.

PeauxPeaux

I am REALLY busty, even when I am at my fighting weight, and my poor back has a hard time! So I empathize. Halfway to goal, I am noticing a dif in my spine pain....If it is your weight, then being here, working this program, will help the pain get better as you ask your back to carry less.

Yoga, too, has REALLY really helped me. Esp in terms of changing my posture and strengthening my core, so that my core muscles are taking over a lot of the work that used to get dumped into my spine. If your doc will clear you, a good yoga class with a really hands on teacher who can show you howe to modify so you dont; hurt your back MORE as you build core strengtth can help so much.

and if the pool is giving you anxiety...wellllll

Yoga helps with anxiety, too. The breathing/meditation parts of yoga has done a lot to make my crazy sit down and shut up.

amandaneverfails

I've seen 3 Drs all of which say my back problems are due to being overweight and don't seem too interested in looking at other posibilites. They just give me painkillers and send me on my way.

I recommend going to a chiropractor. When I was at my heaviest, I spent 6 months in excruciating pain because my family doctor and the physical therapist he sent me to insisted I had injured myself - as in, a pulled muscle or something - because of my weight. They just kept prescribing me steroids and pain killers and muscle relaxants to no effect. I was in so much pain that I couldn't even stand up straight, I had to take several weeks on medical leave, and I would curl up on our sofa I went to a chiropractor recommended by a friend and eventually it turned out that I actually had a herniated disc that needed surgery. I'm sure my weight played into the injury, but my family doctor treated me like I was an idiot for 6 months because he didn't want to consider that I had actually legitimately injured myself.

I hope you're able to find out what's wrong and get it fixed. Best of luck to you!

SundayGirl1989

Thanks so much for the responses.
I've found a few yoga excercise classes on youtube that i'm going to give a try before making a fool out of myself in a class haha.
I'm going to go back to the Drs too and hopefully things will go from there.
Thanks guys!

meredith1123

Is swimming an option? its great for those who have injuries of any kind or as you - back issues.

crazybookworm

I would definitely recommend Yoga. Just start off light, and avoid backbend positions until you feel confident that your back is building up strength. And don't worry about your balance! You will get better as your practice more. The great thing about Yoga is that it is a very personal practice. Be gentle with your body, and modify whatever moves you have to in order to enjoy and complete your practice.

Here is some motivation! A man that went from being disabled, turns into a runner thanks to Yoga: http://www.youtube.com/watch?v=qX9FSZJu448

Good luck!

celticempress

I have a HORRIBLE back. My back is so bad that it's out of alignment and I will have a permanent bruise on my spine from where it shifts funny. For me, yoga, Pilates and anything involving core work was excruciating. However, standing up exercises like cardio work on the elliptical I could do. I'm just now small enough that toning exercises are coming into play and what I do is Planks and use the yoga ball to cradle my spine whenever I try to do other things for my core. Whatever you chose to do, standing up may be the best option. Swimming is good, but even that occasionally would tweak my spine so be cautious in movement.

Fatbirdtalking

I have osteoarthritis in my hips and also have a spinal problem for which I was due to have surgery, my back like yours can go and I can be laid up but since losing 42lbs the consultant has postponed my operation and the loss has certainly helped me. I had to be extremely careful with exercise and chose Pilates, it was fantastic at building my core muscles, I also did aqua aerobics and if you choose a training or shallow pool you can even just walk in water, that was brilliant for strength. We have a disabled Son and for his physio had to buy him a recumbent exercise bike which I must say has become a godsend for me too. Good luck, start very slowly and build the strength in your back first.

mkcmurphy

Years ago I hurt my back and bulged a disc. MacKenzie exercises for the low back helped me tremendously; improvement in just a few days. I get back to them ASAP when other exercise or a bad move gives me a warning shot. Making assumptions based on what you wrote (so all caveats apply), the doctors who just gave a prescription without considering even the mildest form of mechanical options seem pretty cavalier; if there are others in the area you may want to check them out. Good luck!

pammyd137

HI!

I am currently going through the exact same thing. It is a vicious cycle with back pain.
I threw mine out a few weeks ago and my doctor says that moving (not intense workouts) are a huge help. I have been taking it easy on the treadmill or bike. Just going slow as I need without pain.
I am taking advil for the pain and thermacare heat wraps on my lower back during the day.

Yoga is a brilliant idea for your back pain! If you have netflix, look up Healing Yoga: For Aches and Pains. I currently have this DVD at home. It is specific for people with lower back/lumbar pain. The yoga poses are modified to be done in a chair, but to work on your flexibility and breathing without putting unneeded stress on your back by bending over unsupported. I have been doing it daily for two weeks and really like it.

Last week, the doctor gave me two cortisone shots in my back to help manage the pain so I can keep going in the gym. I know the more weight that comes off, the less stress there will be on my back. In the past, I have always let my back become my excuse for not working out - not anymore!

You know the limits of your body. Don't overdo it, but don't stop! Good luck!

LilynEdensmom

I have a bad back, and walking seems to be about the only thing that I can do that doesn't put me down on it for a few days, atleast till I get some more of the weight off...For toning I do alot of planks and their varations its easy on the back to.

phatguerilla

Do not start yoga until you have a diagnosis. There are many back problems that can be made worse by yoga poses. Chiropractors are fine and might help but they are not good at diagnosing back problems, only an x-ray/mri can do that for you properly. Find a form of exercise that you enjoy and that is low impact (cycling, swimming) and combine that with diet for weight loss and see how that affects your back.

endoftheside

Do not start yoga until you have a diagnosis. There are many back problems that can be made worse by yoga poses. Chiropractors are fine and might help but they are not good at diagnosing back problems, only an x-ray/mri can do that for you properly. Find a form of exercise that you enjoy and that is low impact (cycling, swimming) and combine that with diet for weight loss and see how that affects your back.

I agree that yoga is not necessarily a cure-all for back pain, and I would especially caution that you not just do yoga from youtube videos if you are not experienced. Do a class with an experienced instructor who knows of your back issues, so she can watch/correct your form and suggest modifications. I was really surprised when my husband injured himself doing yoga, I think it had something to do with the fact that his tight muscles were protecting his back, and stretching without the necessary core strength just set him up for injury. He prefers cycling (recumbent bike).

hfester

I have issues with my lower back. Anklyosistoerihghserioser Spondylosisdrselkrjhe ....something with a long name like that.

I just do my thing and go straight to the chiro if I jack my back up. Within a couple days I can usually get back at it. Exercise is the best thing for it, in my case.

I do boot camp style classes, which usually involves a well-meaning trainer in my face if I balk at certain core exercises that I know spell trouble for me, like incline sit-ups. I just tell them that I've learned from experience to listen to my body and leave it at that.

Check with your doc. You're probably not all that limited, as long as you're smart about it.

Loftearmen

Hi Guys,

I have an extremely tempramental back; i mean, it will go for no reason and then i end up with minimal movement for a few days.
I need to add some exercise to my day to boost weight loss but i'm scared of doing anything that will hurt my back even more.
Any advice on what kind of stuff would be best?
I know swimming can help but i'm terrified of deep water & i've been told Yoga is good but i have no balance at all haha!
So any other suggestions would be greatly appreciated.

Regardless of your diagnosis or medical treatments it will ultimately be up to you how well your back recovers and how much your exercise is limited. Nothing beats a patient who is constantly trying to get better and better at managing their condition. I personally have some SI issues but am still able to train hard and heavy and even compete in powerlifting. It just took some time of learning and adjusting what I needed to do in order to move forward.

bbateman123

Get cleared from your doctor then go here

https://www.store.ddpyoga.com/

DatMurse

I am going to tell you the honest truth

Its cause you are overweight.
IT will cause more problems and if you do not lose weight or exercise your back will get worse.

I was diagnosed with degenerative disc disease.
I was getting into fitness,
I had a 500 lb 1rm deadlift and I picked up 430 and my back stiffed up. this was after 1.5 years of lifting
I got depressed, back got worse.
I went up to 240 lbs.

Started pt, lost some weight. after 25 lbs my consistent pain stopped and I was feeling alot better.
I am 55 lbs lighter now and I still have slight pain that comes on and off
Going to the gym helps the pain stop. That whole "I have back problems so i dont go to the gym" excuse is ridiculous. That is why you have back problems is because you do not exercise
Physical therapy treatment was very close to yoga.

Bottom line not going to the gym and not dieting, your back is going to get worse.
I suggest avoid high impact cardio and look at yoga

ninerbuff

Tight hamstrings and being overweight are usual culprits for back issues. Work on strengthening it and losing weight as well a flexibility in the hamstrings to help reduce it.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition