Exercising with a bad back?

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  • Linybean
    Linybean Posts: 25 Member
    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
    Yoga has worked wonders for me but check with your doc first
  • keepitcroosh
    keepitcroosh Posts: 301 Member
    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
    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
    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
    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
    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
    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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