exercises at home with osteoarthritis/stenosis/spondylothesis = chronic pain

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janjanyesucan
janjanyesucan Posts: 12 Member
in Fitness and Exercise
Hi , Im looking for some help creating an exercise routine or two that I can do at home and possibly using my bike. Ive tried swimming and sadly I cant perform the strokes without severely increasing my pain. I've been told not to do anything of 'impact' . I cannot walk more than about 60' without having to stop due to a severe increase in pain . I'm fed up with trying things only to have to give up due to the increased pain..this isnt short lived increase ,its with me for most if not all of the day. I want to create an exercise routine that I can stick with , I'm not having much luck at finding stuff as I get down from 'failing',so I am hoping you guys might be able to help. I used to walk 7 miles a day,gym 4 times a week and walk 4 hours at a weekend..so you can see how different things are for . Any good dvds,sites with suitable plans,anything ..greatly appreciated :)thank you

Replies

  • allyphoe
    allyphoe Posts: 618 Member
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    Ask your doctor to prescribe a course of physical therapy, with a goal of decreasing pain / increasing mobility. You really need a plan custom tailored to you, and in my experience, physical therapists are really good at that kind of thing.
  • middlehaitch
    middlehaitch Posts: 8,483 Member
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    See if you can handle water walking at the pool or a mild aqua fit class. A number of pools offer classes led by physiotherapists who work with your abilities.

    Sorry I can't offer anything for home but I do think a personal professional assessment with an individualized programme would be best.

    Cheers, h.
  • LKArgh
    LKArgh Posts: 5,179 Member
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    What does your dr say? Have you talked to a physical therapist to help you design a program together?
    I have arthritis in just my ankle and what I have found so far to work is swimming, pilates and weight lifting (but with some exercises to be avoided). I also had problems with swimming at first, but my physical therapist insisted what I was describing was normal and the more I insisted, the less pain I was having (not jsut while swimming). Things changed from not being able to walk a few blocks to being able to jog again. So my advice is to talk to a physical therapist or get back to your dr.
  • pebble4321
    pebble4321 Posts: 1,132 Member
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    I agree with the posts above - you need to be asking this of a physiotherapist or other specialist involved in your care. As you have a number of issues going on, taking advice from any of us random people on line (no matter how nice we are or how much we may care!) is not wise.
  • snowflake954
    snowflake954 Posts: 8,399 Member
    edited May 2016
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    All true the above. Every case is different. I have OA and have gotten alot better by trying to gradually do more. In your case this should be OK'd by your doc. I've been swimming + acquagym for 20 yrs, with alot of walking thrown in, and stretching at home 3x a week. Last year I added yoga (it's called yoga-flex) and strength training at the gym. I do squats and a 2 min plank. I am feeling better than I did 5 yrs ago. Don't give up, there is always a way to better your situation. Good luck.

    PS: I'm 61, and alot of my friends and relatives have had hip surgery. I just keep truckin' along.
  • janjanyesucan
    janjanyesucan Posts: 12 Member
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    Thank you all for your replies :) yes i do intend seeing doc to get back to a physio. I know many people suffer with similar problems so wanted to get some ideas on what others do and you've all been great . When this all started I was able to take my gym exercises into the pool ,squats , lunges, walking etc..but sadly things have got much worse and I need a warm pool and the local ones are very expensive . Snowflake , I have no intention of giving up :) some days im low (yesterday ) but I too will keep on truckin :)
  • snowflake954
    snowflake954 Posts: 8,399 Member
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    janjanyesucan wrote: »
    Thank you all for your replies :) yes i do intend seeing doc to get back to a physio. I know many people suffer with similar problems so wanted to get some ideas on what others do and you've all been great . When this all started I was able to take my gym exercises into the pool ,squats , lunges, walking etc..but sadly things have got much worse and I need a warm pool and the local ones are very expensive . Snowflake , I have no intention of giving up :) some days im low (yesterday ) but I too will keep on truckin :)

    Go you! The main thing I've learned with OA is that not moving is the worst thing to do. I get stiff and sore fast. Keep trying different things until you find what works. Yoga has changed my life--no kiddin'.

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