Excersisibg with chronic pain

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kristinafae
kristinafae Posts: 2
in Fitness and Exercise
I'm 14 months postpartum and am just now taking this weight loss journey serious. I was never overweight but I still have 30 lbs of baby weight that's seriously bumming me out. My only real issue is I have chronic back pain due to 2 bulging disk and an annular tear. I'm going to the dr soon to see about some non narcotic pain meds. But does anyone else have this problem? If so, what are some exercises I can do to tone and strengthen my core yet be gentle on my back? Thanks!

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  • Timorous_Beastie
    Timorous_Beastie Posts: 595 Member
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    See if your doc can't refer to to physical therapy to start you on the road to exercise. I had big problems with my SI joint over the summer, and gradually worked with PT from stretching than onto light strength training, and now, about six months later, I'm back to running and lifting heavy (well, heavier) weights.
  • Victoriamrs
    Victoriamrs Posts: 99 Member
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    Check with your Doctor first might be an idea to see a physiotherapist. I saw one when I hurt my back. He gave me exercises to do in a swimming pool low impact but good for strengthening. I then went onto a Pilates class to work on building back up my core strength. Started with very gentle exercises and then progressed when I was ready. A specialist/professional will be able to design something specifically for you so I cannot recommend it highly enough to book yourself an appointment.

    Hope it all goes well and you make a speedy recovery. :)
  • mtuck2
    mtuck2 Posts: 11
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    I have chronic pain as well. As people before have mentioned you should consult with your doctor first to see what types of exercises they recommend. After that it's exploring and seeing what works for you. Every day give what your body is capable of, knowing somedays that you planned to exercise will be a light walk and rest. For me low impact is best (swimming, low impact aerobics, walking, yoga, and my personal favorite cycling). I too have an annular tear alongside extensive injuries sustained in a motor vehicle accident. A key for me has been hatha flow yoga after my cardio, helps me stretch and strengthen those core muscles to support my back. At the end of the day, you have to figure out what works for you and take it one day at a time according to what your body can do that day. Most importantly don't beat yourself up for what you can't do rather rejoice and embrace the things you can.
  • kristinafae
    kristinafae Posts: 2
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    Thank u all so much! I'll ask my dr what would be best for me. :D
  • Camo_xxx
    Camo_xxx Posts: 1,082 Member
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    For me the crux of the matter is pushing myself hard to increase strength and endurance but staying out of the debilitating pain zone. Sometimes I win sometimes pain wins but I know where the line is and challenge to push it higher.
  • dcp0112
    dcp0112 Posts: 6
    edited January 2015
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    I just ordered a body gym resistance band equipment and am looking forward to giving it a try. I was always skeptical about things like that but because you do most of the exercises while in a seated position, I think it will be a good addition to the low impact stretches and walking on the treadmill that I am currently doing. As you strengthen those core and back muscles, it may make a huge impact on your pain. Also, it is great that you have chosen to avoid the narcotics as much as you can, that is a slippery slope that can get dangerous very quickly ( I have been a nurse for 15 yrs & have seen a lot of horrible things happen to people that take them for chronic pain). I have a lot of back issues myself and have an appt for accupuncture and accupressure that I am hoping will help. Good luck & stay safe!
  • Dancetherapist
    Dancetherapist Posts: 33 Member
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    I have some back and knee issues and have found that barre classes (pure barre specifically) work really well and don't aggravate my problems. The classes are designed to protect the lower back and joints but they are really really effective in terms of toning and building lean muscle
  • Dancetherapist
    Dancetherapist Posts: 33 Member
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    You could also try seeing a Feldenkrais practitioner, it's an amazing type of physiotherapy that realigns the whole skeletal structure

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