No exercise

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?

Replies

  • Hildy_J
    Hildy_J Posts: 1,050 Member
    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!
  • Joannesmith2818
    Joannesmith2818 Posts: 438 Member
    I have a bad back currently but I find doing biking on my stationary bike followed by various stretches help....temporarily lol.
  • MzzFaith
    MzzFaith Posts: 337 Member
    Stationary bike, walking
  • 2manyhats
    2manyhats Posts: 1,190 Member
    Walk!
  • suzyfj8
    suzyfj8 Posts: 257 Member
    Walking or Yoga (but you may have to change a few exercises to not hurt your back)
  • Dandman1990
    Dandman1990 Posts: 196 Member
    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 :-).
  • Nikoruo
    Nikoruo Posts: 771 Member
    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?
  • Francl27
    Francl27 Posts: 26,371 Member
    Walk definitely.
  • grrrlface
    grrrlface Posts: 1,204 Member
    Walking!
    I have a neck/spine problem and this actually helps me when I'm hurting bad.
  • japarenti
    japarenti Posts: 9 Member
    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....
    Julie
  • Stage14
    Stage14 Posts: 1,046 Member
    Ask your doctor.
  • svsl0928
    svsl0928 Posts: 205 Member
    Besides the chair exercises, you can lay on your back and use hand weights for your chest, biceps, triceps and shoulders.
  • KaraLee69
    KaraLee69 Posts: 57 Member
    You tube...walking exercises or just type in low impact and see what pops up! Good luck!
  • Davina_JH
    Davina_JH Posts: 473 Member
    Usually free:




    [img]data:image/jpeg;base64,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[/img]