No exercise
shalisa7
Posts: 56 Member
Still on track with the food but I have been quiet ill lately with an infection and bad back (plus had severe reaction to antibiotics). Desperate to resume exercise but my back pain and stiffness wont let me. Apart from swimming that I hate does anyone have any suggestions of a low impact free (at home) exercise I can try?
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Oh bad backs are the worst. I personally don't think it's a very good idea to exercise until it's healed. Lie on a hard floor with some good books for a few days!0
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I have a bad back currently but I find doing biking on my stationary bike followed by various stretches help....temporarily lol.0
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Stationary bike, walking0
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Walk!0
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Walking or Yoga (but you may have to change a few exercises to not hurt your back)0
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http://www.youtube.com/watch?v=vPJKAG0mknI
All you need for these exercises is a chair :-) They're very low impact and I'm extremely overweight but I can still do this programme several times per day + it teaches you some good form if/ when you may want to lift weights in future :-).0 -
Depending on what kind of back issues youre having, i found that yoga was a nice exercise for me when i threw out my back. Take it slow, look up some beginners yoga to strengthen your back
As for another exercise, i'd think walking would be fine?0 -
Walk definitely.0
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Walking!
I have a neck/spine problem and this actually helps me when I'm hurting bad.0 -
I know exactly what you mean! Having had three back surgeries and a stimulator implanted, it's been very difficult for me also! I bought a bike. On days where my back is really giving me grief, I take short bike rides. They really do seem to help.
Not exercising is the worst thing you can do....Not only does it cause muscles to weaken, but it effects your mood. At least it did me.
After my second surgery, it was very difficult to pull myself out of it!
Exercise helps....
Julie0 -
Ask your doctor.0
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Besides the chair exercises, you can lay on your back and use hand weights for your chest, biceps, triceps and shoulders.0
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You tube...walking exercises or just type in low impact and see what pops up! Good luck!0
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Usually free:
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[/img]0
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