back and hip pain

dj88tiger898
dj88tiger898 Posts: 4 Member
in Motivation and Support
I am a letter carrier and I walk 16 miles a day on my route, up and down hills and steps. I have low back and hip pain. After working, I don't have the energy to do any extra exercise. I know I don't eat right and I have bad habits. I'm starting over on my weight loss journey because I'm hoping it will help my back. I've gotten to my heaviest weight and I feel disgusted by it. Anyone have any suggestions for me? I would love to hear them.

Replies

  • Kate7294
    Kate7294 Posts: 783 Member
    I have hip pain mostly at night and lower back pains usually in the mornings. You tube has some pretty good beginners yoga exercises that help with my lower back when I do them.
    Not sure about the hips...sorry.
  • dj88tiger898
    dj88tiger898 Posts: 4 Member
    thanks for your advice. I will check it out :)
  • fernandesg
    fernandesg Posts: 54 Member
    I was going to suggest yoga as well. I was leery at first, but I have now been going to a weekly class for a year and a half, and my muscles and joints feel 10 years younger! It doesn't happen overnight; as with weight loss, the effects are cumulative over time and repitition of good habits :smile:
    Specifically for hips, which are also a problem for me, try the yoga pose "pigeon" (you can google it). It doesn't matter how you look when you do it, just go as far as you comfortably can. I do this one almost daily and I love it.

    If yoga is not your cup of tea, any kind of stretching will help release the joints. I also recommend either consulting with a doctor or physiotherapist who can customize exercises to you. I find my massage therapist is also a wealth of knowledge for specific ailments. She has been awesome with my sciatica when I was pregnant and my on-going TMJ, migraines and age-realted aches and pains.

    Good luck on your journey! :flowerforyou:
  • dj88tiger898
    dj88tiger898 Posts: 4 Member
    Thank you. I really appreciate the advice from you guys. I will try yoga. I'm not very good at balancing lol . My son tells me to stretch more all the time. I have been stretching for a few days and my back seems to feel a little better. I have to go back to work tomorrow and I'm not sure I'm ready for it. We shall see.
  • yertle
    yertle Posts: 14 Member
    Try stretches specifically for your iliacus and psoas muscles (the hip flexors. Also, stretch your quadriceps, calves, and glutes. Walking that much and not stretching throughout the day could be causing your problems. If you can, put a heating pad on your lower back, hips and glutes at the end of your route, and then stretch after the muscles have been heated. Then, lay on the heating pad again before bed. You can also try and ice pack to see if it helps bring some of the inflammation down. I am dealing with the same issues, and stretching/ice/heat are what I have determined help.
  • dj88tiger898
    dj88tiger898 Posts: 4 Member
    Thanks, I have been stretching for the last couple of days and it does seem to be helping a little bit. I have degenerative disc disease in my lower back. I went to the doc last Thursday and I'm waiting on the x-rays to see if something else is going on. I have had x-rays on my low back, but not my hips. Thanks again.

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