Exercises for people w/ back problems

Water aerobics is a start

I asked about this a few months ago, i put my back out a few times a year without really doing anything in particular - one time it went just from running up the stairs!

I was told yoga and swimming were the best things but i would avoid yoga without speaking to a dr first and maybe go to a proper class so someone can keep an eye on you - don't do what i did and try some stuff off youtube or you'll risk doing more damage.

Good luck and let me know if you find anything suitable that gives a good burn

Lower back or upper? I've taken years -- literally -- to figure out what all I can do with my upper back/neck problem. But I can use neck braces and things to help with some of the problems involving neck pain while exercising.

My solutions would not work for a bad lower back, because I basically use it twice as hard to help compensate! A lot of the leg stuff is hard for lower back problems as well But if you tell exactly where you have the injury/issue, we can better figure out things that don't use that part of your back too much, I hope

That's the key, btw. Work what you can in any (safe) position you need to to take the stress off the injury. You might have to get creative, lol. Pool work or mat work are usually the easiest ways to take the stress off, imho. And isolation weight lifting for all the other body parts that don't cause pain.

Check with your physical therapist first before you start swimming. When my lower back was injured, I had to be really careful with front crawl, making sure to hold my abs in to protect my back. Otherwise, my back would ache after swimming. I found backstroke to be doable. My physical therapist also let me use elliptical trainers.

If you're not in extreme pain, some cat and dog Yoga stretches may help with flexibility and loosen some tightness, but listen to your body and take it very slowly and don't do anything that feels painful or affects any sensitive areas. Stretching in general can often help if the problem is your muscles being tight from stress, inactivity, and poor posture and not injury related.

A good chiropractor or physical therapist can give you specific exercises to strengthen muscles to help your posture and to support your back while doing no harm. It's the stomach exercises that work on your core that really do the most good in supporting your lower and mid back. Once your core muscles are in better shape, they may also give you some specific back exercises too. They will also stress posture and correct ways to move and lift things to work your legs and core and reduce putting all the stress on your back.

I definitely recommend a chiropractor as the first step for anyone with back problems. Any good one will do a complete check up first with x-rays before they even think about doing any serious manipulation, and if they do find anything serious, they will recommend you to an appropriate medical doctor. Most back issues are due to tight muscles, pinched nerves, or misalignment. I was hurting so much a few years back that I swore I broke my back and it hurt like hell to do anything other than lie or sit and those weren't exactly comfortable either. After a week of daily chiropractor session, I was almost as good as new and after a few months of weekly or every other week sessions, I was totally back in form. I still do maintenance visits occasionally to get my neck cracked and for minor back and hip adjustments and that's worked out great for me for quite a while.

I crushed my L1 vertebrae just over a year ago and had instrumental fusion surgery for 5 vertebrae. This year has been tough, I basically had to learn to walk again, and am now heavier than I have ever been. My surgeon told me the same- just listen to your body. Swimming was the best exercise ever- I hated swimming before, but love it now. I also walk regularly. I keep trying to run ( I used to run regularly before) but my body doesn't like it. I have tried Zumba a few times and just take it really easy. My best exercise though has to be the gym!! I go on the elliptical and then I lift - all on machine weights as there is so much more support, but I think it is doing this that has enabled me to get to the place I am now and helped me become stronger and able to do more than I ever thought I would be able to do after my accident. ( I was told in the beginning I may not walk again!!) So my advice is to do anything and everything you feel able to do, but try the gym.. Good luck xx

also if you cycle try the recumbent bike at the gym.
As for bicycling outdoors, I cannot (yet?) tolerate that (I feel practically crippled afterwards from all of the bumps of the road) but the recumbant bike is great