Back aches every time I walk a certain amount of steps distance
elphie754
Posts: 7,574 Member
I had asked about the back issues before and some people had great ideas but unfortunately I can't find the thread and fright now I am extremely limited with exercise. I had to stop jogging everyday which was a bummer. Looking for some really easy on your back exercises that will not pull on abdominal muscles.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
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Replies
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I found light stretching and strength training very helpful with recovering from a back injury. HASFIT have some great low impact cardio, stretching and strength training on their Youtube Channel. Link is in my blog on the same subject http://www.myfitnesspal.com/blog/tinkerbellang83/view/today-was-a-good-day-925185
I will also add that since then I also discovered my feet were over pronating which was causing further stress on my back, orthotic insoles have been a lifesaver. No back pain since I started wearing them and doing the workouts.3 -
I am sure it has been said but shoes can play a big factor in back pain. You may want to upgrade or change shoe type.5
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It might be a problem with core muscle strength. I used to get lower back pain a lot from walking because my muscles were just so weak. It's improved a lot since I a) lost weight and b) started working on strengthening my core.
Yoga maybe? As an alternative to what you're already doing. (I've heard good things about 'Yoga with Adriene', found on youtube, but haven't tried it yet).
I do planks as basic strengthening exercise. Doesn't take a lot of time out of your day either.
Also, figure out how far/long you can walk without pain and then do that regularly and then slowly start pushing for more once you feel comfortable doing that. There's no point in doing so much that it causes pain. Maybe Leslie Sansone videos to get you started at home - meaning the possibility of sitting down is never more than a few steps away.
As the others have mentioned. Appropriate shoes or insoles might also help tremendously.
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It could also be partially the surface you are walking on. A hard road or paved path may not be the best. A softer woody hiking trail or sandy beach may be better.
Also as mentioned above yoga is good. A good instructor can work with you and help you avoid things you shouldn't be doing.0 -
I would also guess a weak core. Adding in some activities that require balance will help with that (if you weight train, go with options where you are standing freely - ie don't squat in the smith machine, overhead press versus sitting military presses, etc.), dancing, probably yoga,...0
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tinkerbellang83 wrote: »I found light stretching and strength training very helpful with recovering from a back injury. HASFIT have some great low impact cardio, stretching and strength training on their Youtube Channel. Link is in my blog on the same subject http://www.myfitnesspal.com/blog/tinkerbellang83/view/today-was-a-good-day-925185
I will also add that since then I also discovered my feet were over pronating which was causing further stress on my back, orthotic insoles have been a lifesaver. No back pain since I started wearing them and doing the workouts.
Unfortunately I have to be very very careful with stretches (so that my incision doesn't open and more than it has). Will certainly check out the video and see if any of them would be safe to do.I am sure it has been said but shoes can play a big factor in back pain. You may want to upgrade or change shoe type.
I may have to. I've noticed though ny back only hurts when I am above a certain weight.
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ladyreva78 wrote: »It might be a problem with core muscle strength. I used to get lower back pain a lot from walking because my muscles were just so weak. It's improved a lot since I a) lost weight and b) started working on strengthening my core.
Yoga maybe? As an alternative to what you're already doing. (I've heard good things about 'Yoga with Adriene', found on youtube, but haven't tried it yet).
I do planks as basic strengthening exercise. Doesn't take a lot of time out of your day either.
Also, figure out how far/long you can walk without pain and then do that regularly and then slowly start pushing for more once you feel comfortable doing that. There's no point in doing so much that it causes pain. Maybe Leslie Sansone videos to get you started at home - meaning the possibility of sitting down is never more than a few steps away.
As the others have mentioned. Appropriate shoes or insoles might also help tremendously.
I would love to do yoga but I have a feeling it would irritate my incision. I was told no heavy stretching.we also have a park right across the street that has benches so that's where I have been walking.It could also be partially the surface you are walking on. A hard road or paved path may not be the best. A softer woody hiking trail or sandy beach may be better.
Also as mentioned above yoga is good. A good instructor can work with you and help you avoid things you shouldn't be doing.
The YMHA we are members of does have yoga classes. Maybe I will check it out and see if they can help me.
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I had asked about the back issues before and some people had great ideas but unfortunately I can't find the thread and fright now I am extremely limited with exercise. I had to stop jogging everyday which was a bummer. Looking for some really easy on your back exercises that will not pull on abdominal muscles.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
Can you elaborate a little on the back pain? Upper, middle, or lower back? One side more than the other or unilateral? What is your body shape (apple, pear, etc)? Yes, I have reasons for asking these weird quetions1 -
ladyreva78 wrote: »It might be a problem with core muscle strength. I used to get lower back pain a lot from walking because my muscles were just so weak. It's improved a lot since I a) lost weight and b) started working on strengthening my core.
Yoga maybe? As an alternative to what you're already doing. (I've heard good things about 'Yoga with Adriene', found on youtube, but haven't tried it yet).
I do planks as basic strengthening exercise. Doesn't take a lot of time out of your day either.
Also, figure out how far/long you can walk without pain and then do that regularly and then slowly start pushing for more once you feel comfortable doing that. There's no point in doing so much that it causes pain. Maybe Leslie Sansone videos to get you started at home - meaning the possibility of sitting down is never more than a few steps away.
As the others have mentioned. Appropriate shoes or insoles might also help tremendously.
I would love to do yoga but I have a feeling it would irritate my incision. I was told no heavy stretching.we also have a park right across the street that has benches so that's where I have been walking.It could also be partially the surface you are walking on. A hard road or paved path may not be the best. A softer woody hiking trail or sandy beach may be better.
Also as mentioned above yoga is good. A good instructor can work with you and help you avoid things you shouldn't be doing.
The YMHA we are members of does have yoga classes. Maybe I will check it out and see if they can help me.
Oh dear! I'm sorry. I totally spaced about your incision.
In this case, if you want to try something like yoga or stretching in general, you really need to do it under supervision. 0 -
My suggestion is to keep going with the excersizes your doctor provided and maybe adding repetitions, moving more slowly so muscles will have to bear weight for a longer time.0
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The above...it matters where the pain is. We might be able to help but you might also want to get a second opinion including a sports medicine professional, they are skilled in providing exercise working with/around injury/illness.
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You had a baby. Your core strength is shot. You need to get your core back, and then you'll have less back pain. Make sure to work it in balance; a bit of physio is never a bad thing.0
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I also love the socks with the extra padding! Be sure and wear them when you get your shoes--I had to go up a half-size. But it felt like I was walking on clouds! The socks have padding on the heels, toes/ball of foot and extra arch support.
Also, whatever foam rolling you can do along with gentle stretching. My yoga studio does pre-natal yoga--not sure if that would be an option for you. Even more gentle than "restorative." Women often use it post-partum.0 -
I had asked about the back issues before and some people had great ideas but unfortunately I can't find the thread and fright now I am extremely limited with exercise. I had to stop jogging everyday which was a bummer. Looking for some really easy on your back exercises that will not pull on abdominal muscles.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
Can you elaborate a little on the back pain? Upper, middle, or lower back? One side more than the other or unilateral? What is your body shape (apple, pear, etc)? Yes, I have reasons for asking these weird quetions
Mostly lower back, almost right at my hips. Starts as a dull ache and the becomes a burning sensation that becomes unbareable. It's on both sides. Honestly, I'm not really sure what body type I fit into. Maybe hour galas?0 -
ladyreva78 wrote: »ladyreva78 wrote: »It might be a problem with core muscle strength. I used to get lower back pain a lot from walking because my muscles were just so weak. It's improved a lot since I a) lost weight and b) started working on strengthening my core.
Yoga maybe? As an alternative to what you're already doing. (I've heard good things about 'Yoga with Adriene', found on youtube, but haven't tried it yet).
I do planks as basic strengthening exercise. Doesn't take a lot of time out of your day either.
Also, figure out how far/long you can walk without pain and then do that regularly and then slowly start pushing for more once you feel comfortable doing that. There's no point in doing so much that it causes pain. Maybe Leslie Sansone videos to get you started at home - meaning the possibility of sitting down is never more than a few steps away.
As the others have mentioned. Appropriate shoes or insoles might also help tremendously.
I would love to do yoga but I have a feeling it would irritate my incision. I was told no heavy stretching.we also have a park right across the street that has benches so that's where I have been walking.It could also be partially the surface you are walking on. A hard road or paved path may not be the best. A softer woody hiking trail or sandy beach may be better.
Also as mentioned above yoga is good. A good instructor can work with you and help you avoid things you shouldn't be doing.
The YMHA we are members of does have yoga classes. Maybe I will check it out and see if they can help me.
Oh dear! I'm sorry. I totally spaced about your incision. In this case, if you want to try something like yoga or stretching in general, you really need to do it under supervision.
It's okay, we all make mistakes or read things wrong lol.brznhabits wrote: »
The above...it matters where the pain is. We might be able to help but you might also want to get a second opinion including a sports medicine professional, they are skilled in providing exercise working with/around injury/illness.
Never thought about that. Will see if insurance would cover that.
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I had asked about the back issues before and some people had great ideas but unfortunately I can't find the thread and fright now I am extremely limited with exercise. I had to stop jogging everyday which was a bummer. Looking for some really easy on your back exercises that will not pull on abdominal muscles.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
Can you elaborate a little on the back pain? Upper, middle, or lower back? One side more than the other or unilateral? What is your body shape (apple, pear, etc)? Yes, I have reasons for asking these weird quetions
Mostly lower back, almost right at my hips. Starts as a dull ache and the becomes a burning sensation that becomes unbareable. It's on both sides. Honestly, I'm not really sure what body type I fit into. Maybe hour galas?
The reason I ask is because one thing many people do not pay attention to while walking is their posture. If you sway your back even a tiny bit (common in people with apple shapes or women who have large busts) you can get lower back pain.
This was my main issue (along with an injury to my left iliac). I had to consciously make sure I was walking with a straight back, which actually felt like I was bending forward a little, in order to keep the shoulders directly above the hip bones.
Stretches, proper cool down, and good shoes are also really helpful.
ETA: I agree with the poster above that a sports medicine professional or a Physical Therapist can assess your gait and your posture and determine if that could be causing the issues as well as look for othr causes.0 -
Yes, saying posture and saying core strength are really the same thing. Focus on a little core work, and if your back hurts... you've walked enough that day. It takes months to put things back where they are and build up the strength you took for granted pre-baby.
Start with some planks. Do them inclined or on your knees if a full plank is too much.0 -
annacole94 wrote: »Yes, saying posture and saying core strength are really the same thing. Focus on a little core work, and if your back hurts... you've walked enough that day. It takes months to put things back where they are and build up the strength you took for granted pre-baby.
Start with some planks. Do them inclined or on your knees if a full plank is too much.
Except you can have a strong core but poor posture. It is very hard to have good posture with a weak core so they do work together, but are not the same thing.0 -
I know certain shoes hurt my back if I walk in them. I have a pair of nike running shoes and I cant run or walk in them. but my reebok or avias I can run,jog or walk all over hades and have no issues with my back.I would start there. something with a lot of cushion(maybe memory foam insoles).1
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CharlieBeansmomTracey wrote: »I know certain shoes hurt my back if I walk in them. I have a pair of nike running shoes and I cant run or walk in them. but my reebok or avias I can run,jog or walk all over hades and have no issues with my back.I would start there. something with a lot of cushion(maybe memory foam insoles).
I am just the opposite. I get back pain if there is more cushion. I do better in shoes with more support.1 -
Do not, please oh please, do anything your doctor hasn't approved before your incision heals. If you make it worse, your insurance will not have to cover it if you are not compliant with treatment. That stinks, but it's true even for government payers.
Call your doctor and ask for a referral to physical therapy. The do exactly what they say. It will be slow, but it will help you get better.1 -
MelissaPhippsFeagins wrote: »Do not, please oh please, do anything your doctor hasn't approved before your incision heals. If you make it worse, your insurance will not have to cover it if you are not compliant with treatment. That stinks, but it's true even for government payers.
Call your doctor and ask for a referral to physical therapy. The do exactly what they say. It will be slow, but it will help you get better.
You didn't read the whole message did you? There is always one.0 -
Low lower back pain can be caused by pull on the hamstrings and/or gluts. This also probably makes sense given your incision. You are probably compensating by relying on your lower body more so than usual.
Unfortunately the best way to alleviate it is through stretching the hamstrings/gluts and I'm not sure those exercises would work with your incision. A massage/alternative/sports/physical therapist can also work out these muscles (but it's most convenient to do the stretches on your own after guidance).
With your incision in mind, I think I'd still recommend a sports medicine dr. Be specific about where the pain is/occurs so they can provide the most help. Keep in mind that if insurance won't cover it, you can still use an FSA and/or HSA account for any federally approved service (if it isn't covered by insurance it just means it doesn't count against your deductible but is still tax free).0 -
I had asked about the back issues before and some people had great ideas but unfortunately I can't find the thread and fright now I am extremely limited with exercise. I had to stop jogging everyday which was a bummer. Looking for some really easy on your back exercises that will not pull on abdominal muscles.
*before anyone says it, yes I have already spoken to my doctor about it. He gave me a few work sheets to try the activities in them, but getting a bit bored with the same thing everyday.
I found my knee exercises boring, but worked them into my yoga warmups and do that while watching The Good Wife. (I'm early in Season 7 and Negan just showed up (!)
Rodney Yee's AM series is super gentle, but I don't have any experience with yoga and incisions, so listen to your body:
https://www.amazon.com/M-P-M-Yoga-Rodney-Yee/dp/B00007JME6/ref=sr_1_50 -
Re shoes, I've been loving Asics the last 6 years or so, currently ASICS GT-1000 5 cuz they keep discontinuing styles >.<
https://www.amazon.com/gp/product/B017SCVES4/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=12 -
Sounds like mine a bit. My lower back was getting super tight when I walked for any length of time. Turns out my hamstrings were so tight from sitting all the time, plus my IT bands were tight and pulling on my quad muscles and knees. Stretching stretching stretching. If need be, ask your doc for some PT for stretch and strengthening.0
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Sounds like mine a bit. My lower back was getting super tight when I walked for any length of time. Turns out my hamstrings were so tight from sitting all the time, plus my IT bands were tight and pulling on my quad muscles and knees. Stretching stretching stretching. If need be, ask your doc for some PT for stretch and strengthening.
Yeah-every so often it feels like it is spasming.0 -
Foam rolling really works. It's almost painful because my hamstrings were so tight. Also certain yoga poses like downward dog will stretch your hamstrings.0
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Foam rolling really works. It's almost painful because my hamstrings were so tight. Also certain yoga poses like downward dog will stretch your hamstrings.
I'm a recent convert to foam rolling, especially for my lower back. No pain on my back or hamstrings, but lots when I do the side of my legs. Walmart has short ones for $14.95.
However, since there's balance involved, it may engage the abdominals too much for the OP at this time. Gave me a stiff neck for the first month.0
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