Exercising with a bad back?

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  • mkcmurphy
    mkcmurphy Posts: 437 Member
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    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
    pammyd137 Posts: 41 Member
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    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
    LilynEdensmom Posts: 612 Member
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    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
    phatguerilla Posts: 188 Member
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    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
    endoftheside Posts: 568 Member
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    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
    hfester Posts: 114 Member
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    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
    Loftearmen Posts: 380
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    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
    bbateman123 Posts: 67 Member
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    Get cleared from your doctor then go here

    https://www.store.ddpyoga.com/
  • DatMurse
    DatMurse Posts: 1,501 Member
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    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
    ninerbuff Posts: 48,701 Member
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    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
  • Linybean
    Linybean Posts: 25 Member
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    I have had back problems for most of my life and even had surgery in 2007. One thing I found that I absolutely love is water aerobics! If you can find a class, you really should check it out. There is no deep water, and you can adjust the depth to where you are comfortable. Good luck!
  • iLoveMyAR15
    iLoveMyAR15 Posts: 122 Member
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    Yoga has worked wonders for me but check with your doc first
  • keepitcroosh
    keepitcroosh Posts: 301 Member
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    Go see your doctor and ask if there are exercises you can do. Even ask for exercises that will help build muscle and strengthen your back for better support.
  • murphy612
    murphy612 Posts: 734 Member
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    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

    This ^^^ Tight hipflexors too. Backpain can also be due to weak core muscles. To lose weight you should just really focus on your diet, and why not just walk for exercise until some of the weight comes off?
  • stubbysticks
    stubbysticks Posts: 1,275 Member
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    I've had back surgery four times for herniated discs so I'm no stranger to back pain. My ortho told me to lose weight all the time but it was so hard due to the chronic pain. After my 4th surgery my weight ballooned up to 300+ lbs and I knew I was headed for a 5th surgery if I didn't do something about it. I didn't act right away, it was several years before I was mentally ready to commit to weight loss, but when I did, I had to suffer through at least SOME pain.

    I started out walking 3x a week for as long as I could - at first that was only 15 minutes, but it quickly stretched to 20 then 30 minutes and even longer. Elliptical is another way to burn some calories that is easy on your back because it's no-impact.

    Improving your core strength is something my PTs always told me, because stronger ab muscles will help balance the pressure on your back. The yoga suggestions are good - do what you can, don't feel pressured to do every position exactly the way everyone else does them. Let your pain be your guide, if it feels wrong then don't do it, or modify it to something you can tolerate.

    Another thing to consider is how much you're using pain as an excuse. I'm not saying you are or aren't, I'm just saying be honest with yourself about this being a possibility. The fact is you won't get a new body without SOME pain and there's a difference between pain from starting a new routine and real, there's-something-seriously-wrong-here pain.

    Best of luck with whatever you decide to do. If I can go from being morbidly obese with an effed up back to running two half-marathons, you can certainly find a way to get the extra weight off. You can do it!
  • kikimama125
    kikimama125 Posts: 25
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    I have several issues in my back. I manage it by working out and lifting heavy 3-4x week. I have days I still have to take rx painkillers, sometimes the days I work out, sometimes my off days. But movement and strengthing my core is far more benefical then sitting around. Even if I get sore or hurt sometimes from it. I too am working on losing weight. I am overweight from pregnancy and it definatly makes a big diffrence!

    Back issues cause a horriable cycle, you move less because it hurts, then you hurt more because your not moving.

    Being overweight really does put so much extra strain on your back. I hate to say it, but I agree with pp that said your doctors are probley right. You could have a underlying issue that being over weight is making much worse. But your not going to know untill you get to it and lose weight. Your body is not designed to be overweight, it doesn't hold up to it. And your back and knees are usually the first things to go. It sucks to hear that, and naturally you want to not beleive that something like weight is harming your body to that extent. Totally understandable!

    Start with some low impact cardio, I prefer the elliptical. Then work your way up as you get in better shape and weigh less. Make sure to be mindful that your core is always active to proctect your back. Strech often, like several times a day. The chrio can help some back issues, it's worth a try! Some chiro's are also very helpful in helping you with a workout routine. PT's are also great for making a workout plan for you.
  • stubbysticks
    stubbysticks Posts: 1,275 Member
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    Back issues cause a horriable cycle, you move less because it hurts, then you hurt more because your not moving.
    Oh this is SO true. Knock on wood it's been nearly 10 years since my last back surgery and 3 years since I started exercising regularly/losing weight, and even now if I'm in the same position for too long I end up in pain. Waking up in the morning is still awful sometimes and it can take a few minutes of walking around before I can stand up straight, but once I'm mobile everything is much better. I really feel it if I take more than one rest day in a row. Sure, I experience some discomfort now and then (not DURING my workouts), but it's nothing compared to the stiffness and aching I get from not moving my body at all.
  • grapegorilla13
    grapegorilla13 Posts: 32 Member
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    I am working through a back injury and yeah it meant starting from the smallest of weights and the smallest of exertion. As I waited for things to improve my weight climbed. I don't think you can wait out a back injury - I couldn't. If I hadn't found a sports rehab specialist I don't think I could have come as far as I have since January. This month is 2 years since the injury. My frustration was that recovery was sooo slooooow and every doctor seemed to take a passive approach. There is still lots I can't do, but I'm finally lifting more than the equivalent of soup cans without needing pain killers afterwards. It took the supervision of the right doctor and a lot of will, but it's moving in the right direction (finally). Ask your family doc to recommend a sports rehab therapist. For me, going to regular rehab wasn't working because I was being grouped in with people that had very severe, debilitating injuries and against them I looked fine. You're looking to beyond that. Good luck.

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