What are some good fat blasting excercises for people with back injuries?
Happysoul0317
Posts: 119 Member
Hello. I am wondering if anyone has any suggestions for exercises that will help me burn more calories? I hurt my back last April, and have put on 25 pounds 
I'm not 100% but would like to know if anyone has any suggestions, aside from walking, that will help burn the crap out of some calories. It's a low back injury and I can't lift, run, bend, etc. I'm pretty limited and feeling down and out over this extra weight. I have never weighed this much before, even when I was 9 months pregnant!
I'm not 100% but would like to know if anyone has any suggestions, aside from walking, that will help burn the crap out of some calories. It's a low back injury and I can't lift, run, bend, etc. I'm pretty limited and feeling down and out over this extra weight. I have never weighed this much before, even when I was 9 months pregnant! 0
Replies
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Calorie deficit works every time.
Why wouldn't you lift a weight you can.hold form? It helps the back get stronger and heal.5 -
I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.1
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gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
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I'm sorry for your injury. Remember that injury does not cause weight gain, eating too much causes weight gain. To fix this, walk to the store. Pick up a food scale. Buy it. Set up MFP to lose 0.5 per week. Weigh and log everything you eat. Weight loss happens in the kitchen. Any calories burned are a bonus, especially when activity is limited.6
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Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
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Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
I might be confused but when did I say not to exercise? and not to use resistance to build muscle? I am saying she should start slow and build up and stretching helps with stiffness which can cause pain. Muscles surrounding facet joints can get stiff and cause pain. Just so you don't think I'm a quack I work at a spine institute and have for 10 years, I also workout with PT's and Strength Coaches since they are my coworkers. I also have a husband who has had back surgery. I am speaking from experience with patients that have overdone their workouts and not tailored them and built upon them for there particular injuries. They would overdo it by not starting low and slow and have to start all over again but with more pain.2 -
fork put downs and table push aways.4
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emmydoodles83 wrote: »
Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
I might be confused but when did I say not to exercise? and not to use resistance to build muscle? I am saying she should start slow and build up and stretching helps with stiffness which can cause pain. Muscles surrounding facet joints can get stiff and cause pain. Just so you don't think I'm a quack I work at a spine institute and have for 10 years, I also workout with PT's and Strength Coaches since they are my coworkers. I also have a husband who has had back surgery. I am speaking from experience with patients that have overdone their workouts and not tailored them and built upon them for there particular injuries. They would overdo it by not starting low and slow and have to start all over again but with more pain.
I think your response was a little definitive on the "you're pretty much boned in terms of exercising" aspect- when the reality is @Chieflrg is correct-but you're not wrong either- I think you just broad stroked the answer a little heavily.
Weight training is usually extremely beneficial for people. Life is easier and better if you have solid muscle and good bone density. You're not wrong- you don't have to go ham to get SOMETHING out of a workout- but you made it sound like you were severely limited- and that- as you well know- is likely not true.1 -
emmydoodles83 wrote: »
Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
I might be confused but when did I say not to exercise? and not to use resistance to build muscle? I am saying she should start slow and build up and stretching helps with stiffness which can cause pain. Muscles surrounding facet joints can get stiff and cause pain. Just so you don't think I'm a quack I work at a spine institute and have for 10 years, I also workout with PT's and Strength Coaches since they are my coworkers. I also have a husband who has had back surgery. I am speaking from experience with patients that have overdone their workouts and not tailored them and built upon them for there particular injuries. They would overdo it by not starting low and slow and have to start all over again but with more pain.
I think your response was a little definitive on the "you're pretty much boned in terms of exercising" aspect- when the reality is @Chieflrg is correct-but you're not wrong either- I think you just broad stroked the answer a little heavily.
Weight training is usually extremely beneficial for people. Life is easier and better if you have solid muscle and good bone density. You're not wrong- you don't have to go ham to get SOMETHING out of a workout- but you made it sound like you were severely limited- and that- as you well know- is likely not true.
I certainly don't mean to sound definitive everyone is different and things work differently for everyone but for someone who seems hesitant with weights, resistance like with bands can be a good way to start building muscle, a lot of people can hold themselves too tightly because mentally their bodies are trying to protect themselves from repeating a previous injury(this happened to my husband). But if comfortable weights could be used we all know they build muscle just like resistance equipment will do but some people are more comfortable with a band than a heavier weight. No back patient is boned from a good workout but they need to approach it differently than someone without a back problem, slow and build up with proper form.
I think the breakdown here might be when I said if you hurt your back then you won't be exercising or happy at all what I meant was if she reinjures it more now trying to over do a workout that starts out too tough then she will be back to square one and not exercising for a while because she will be having to reheal from an additonal injury, not if she has ever hurt her back. Sorry if that read wrong originally.
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Have you been to physical therapy for your back?5
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Is indoor cycling (recumbent maybe?) an option for you with your injury? Cycling provides a good amount of caloric burn without much impact or physical stress to speak of.
For example, I do a 90 minute class on a fluid trainer and burn about 900 calories (validated by my HRM chest strap).3 -
Just wanted to share my story.
I have cervical stenosis, degenerative disc and psoriatic arthritis. I do water aerobics, ride a stationary bike, use Leslie Sansone walk at home videos, resistance bands and an elliptical trainer. The water aerobics helped build my muscles back up after sitting around for about 6 months (after I had gotten really bad) getting the pain under control. Once we found the meds to help and the pain lessened, I was back to moving. In a couple of months, I will be having some major surgery to fix my stenosis. I know I'll be down for a while, but as soon as I get the green light I'll be back at it because the more I move, the better my body feels.
Hope you find something that works for you so that you can get what you're looking for. And I say this knowing the what you feel. I use to hate it when people would tell me to move more or loss weight when I was in pain and had limited movement. So, hang it there, do what you can do and let others go in their own lanes.
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Wow. You all have very strong opinions
I appreciate all of your answers and will most likely take advise from nearly every post. I have been going to physical therapy for a bit now. Although I enjoy the simple movement, I am not getting a "work out". That's what I really need. It's basically an antidepressant for me. I have been overeating. I kept the same diet that I had pre-injury. I could eat like a grown man because I would burn it all off. So now, I am disgusted all around..mostly at myself for letting it get so out of hand. My PT guy had me on a recumbent, but I could only do 10 minutes in that position. I'll try cycling, but I'll have to go to another gym to try a different exercise bike. Thanks everyone. 1 -
Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
I'm just quoting you again because I think I see what happened here. I don't mean if she has ever injured her back she will never exercise or be happy. I mean if she reinjures herself trying to do too much for her situation right now then she will not be exercising or happy for a while because she will be busy trying to heal and get back out of pain and have to start all over. Sorry if that was confusing originally.3 -
I had a lower back problem last year and walking as much as possible was my best option. Just have to make the time to do it.2
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Swimming. also strengthens and tones the core muscles that support the back.4
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emmydoodles83 wrote: »emmydoodles83 wrote: »
Untrue. Any doctor that has studied the benefits of barbell training (which most have not) will tell you not exercising which leads to atrophy is the worse thing you can do for a bad back.emmydoodles83 wrote: »gypsysoul0317 wrote: »I can lift a very small amount. I did some damage to the facet joints in my back, so I'm at minimal weight bearing capabilities. Stinks because I used to be very active. I have been using 3lb. weights. It's better than nothing I guess. I've also been trying to do some core strengthening. I just feel very restricted by my own body.
Well you've got the right idea, don't overdo, if you hurt your back then you won't be exercising at all or living happily at that. A good stretch routine like yoga, a good core program maybe with some resistance to build muscle , and maybe some fast walking, you do not have to kill yourself to get a great workout it's more important to do one thats right for you and your condition. And calories in calories out watching your food intake is really what will take the weight off. Good luck to you.
If you can lift 3lb safely with good form no reason to not try 5lb with good form and so on. If pain gets worse, then stop/access & go to plan B. Usually people respond very well as long as they use good form with a well written program that has enough recovery.
Also stretching does nothing beneficial for facet joints. Though I can see the benefits of some forms of yoga for dealing with pain.
I might be confused but when did I say not to exercise? and not to use resistance to build muscle? I am saying she should start slow and build up and stretching helps with stiffness which can cause pain. Muscles surrounding facet joints can get stiff and cause pain. Just so you don't think I'm a quack I work at a spine institute and have for 10 years, I also workout with PT's and Strength Coaches since they are my coworkers. I also have a husband who has had back surgery. I am speaking from experience with patients that have overdone their workouts and not tailored them and built upon them for there particular injuries. They would overdo it by not starting low and slow and have to start all over again but with more pain.
I think your response was a little definitive on the "you're pretty much boned in terms of exercising" aspect- when the reality is @Chieflrg is correct-but you're not wrong either- I think you just broad stroked the answer a little heavily.
Weight training is usually extremely beneficial for people. Life is easier and better if you have solid muscle and good bone density. You're not wrong- you don't have to go ham to get SOMETHING out of a workout- but you made it sound like you were severely limited- and that- as you well know- is likely not true.
I certainly don't mean to sound definitive everyone is different and things work differently for everyone but for someone who seems hesitant with weights, resistance like with bands can be a good way to start building muscle, a lot of people can hold themselves too tightly because mentally their bodies are trying to protect themselves from repeating a previous injury(this happened to my husband). But if comfortable weights could be used we all know they build muscle just like resistance equipment will do but some people are more comfortable with a band than a heavier weight. No back patient is boned from a good workout but they need to approach it differently than someone without a back problem, slow and build up with proper form.
I think the breakdown here might be when I said if you hurt your back then you won't be exercising or happy at all what I meant was if she reinjures it more now trying to over do a workout that starts out too tough then she will be back to square one and not exercising for a while because she will be having to reheal from an additonal injury, not if she has ever hurt her back. Sorry if that read wrong originally.
It's okay- I think the point stands there are multiple levels and layers- and certainly work to be done- it just made it sound like you were saying NONE FOR YOU.
I think just internet/typing miscommunication and maybe getting carried away typing and getting lost in stream of the mind. Sa'll good- seems like basic miscommunication.
But- I can't speak for @Chieflrg directly- but that's how it looks from where I sit.1 -
gypsysoul0317 wrote: »Hello. I am wondering if anyone has any suggestions for exercises that will help me burn more calories? I hurt my back last April, and have put on 25 pounds I'm not 100% but would like to know if anyone has any suggestions, aside from walking, that will help burn the crap out of some calories. It's a low back injury and I can't lift, run, bend, etc. I'm pretty limited and feeling down and out over this extra weight. I have never weighed this much before, even when I was 9 months pregnant!
Hey there. Do you have access to a pool? Swimming is an ideal activity for any kind of joint injuries, and many places offer "Aquafit" classes which are great workouts the same without stressing the joints and back. One of the benefits there is there are many ways you can increase or decrease the intensity to your liking.
Resistance bands are also a great alternative for doing strength training if you're aim is to avoid over-loading your joints.
The elliptical machine at your gym is essentially designed as a non-impact version of a treadmill, but is till weight bearing which could be too much in large doses, but there are some options for you! :-)3 -
Depending on whether you are open to a piece of equipment for the home you may want to consider a Total Gym. They are quite effective in building strength, safe/easy to use and with the bench there are lots of ways to work different muscle groups with a fully supported back. And they can be had for the cheap - you can usually find one on Craigslist for $100 or so.1
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Thanks everyone! I did pick up some resistance bands yesterday and my physical therapist emailed me some great things to try with them. I did ask them about some water stuff. They warned me that it can hit you like a brick when you get out of the pool, but I think It's something to consider trying. I just need to relearn how to workout. I've never had to do this low impact stuff. I did boxing, rock climbing, hockey...fun stuff like that. So this type of work is different for me. You guys are awesome and so very helpful. Great ideas.0
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gypsysoul0317 wrote: »Thanks everyone! I did pick up some resistance bands yesterday and my physical therapist emailed me some great things to try with them. I did ask them about some water stuff. They warned me that it can hit you like a brick when you get out of the pool, but I think It's something to consider trying.
It does, you feel EVERY bit of your weight when you first get out (doesn't last long), but if you go to a pool that offers Arthritis classes (what I take) they will be equipped with wide exits and rails for you to hold on to until the weighted feeling passes.
Also, on the recumbent bikes-- I found that those where harder on my back than the upright, so yeah like you said, try the upright and see how it does. Good luck to you!1 -
Low impact isn't any less awesome or any less aerobically strenuous it's just different just like rock climbing, hockey, and boxing are very different from each other (though I don't know that I'd class rock climbing as high impact at all) -
note I say this as someone who rock climbed competitively as a youth and swam year round for 5 years as a child (I personally like climbing more than swimming but I have no idea when I'll physically be able to do it again). Does your back stuff affect bending in such a way that you can't ride a bike comfortably? Swimming is also very low impact and as someone suggested, a really good workout. That said I know a lot of people who get very bored swimming laps (though perhaps an equal number who swim five plus days a week).
I just got in the pool yesterday for the first time since October I want to say. Needless to say my glutes were seriously feeling it this morning (which honestly is great!). I have a history of chronic back pain, due in part to not getting PT when I had back surgery as a teenager, and swimming is basically the only thing that lessens the pain. I'm not going to even try to claim that that will be the case for you, or even most people, but the the extension in my back plus the fact that it strengthens my core is my PT and I's working assumption on why it helps. It's also great for cardio which is one of the main reasons I do it.1 -
I have been able to lose weigh, but not my stomach. I belong to a gym so I have access to a lot of equipment. Any suggestions that have worked for other people.0
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@rputrino start lifting.
A recomp or small deficit may work.
Here is a good thread to read.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
You will get better feedback if you start your own thread instead of piggybacking on someone else's. Make sure you include your stats and gym experience.
Cheers, h.0 -
I became Disabled just under 2 years ago following the eventual decline in my Degenerative Disc Disease (L4/L5) which also resulted in Permanent Nerve Damage (Peripheral Neuropathy) to my left-side trunk, leg and foot, so I understand very well what you are dealing with
I now have a very low level of Mobility so the best exercise I get is Light Cleaning at home, Some light Chair Yoga (Free Videos on this on Youtube! Do what YOU can do) and Some Hydrotherapy at our local pool, using exercises prescribed by the Hydro Team at the Hospital. Light walking in the pool, knee bends, swinging the legs slowly/gently and raises where possible are all good whilst being supported by the wonderful water. Our local pool has a sloped entrance and they even provide Disabled Facilities and a Water-Wheelchair.
As you say, your Physio mentioned that in terms of pain, leaving the pool can 'hit you like a brick' and I can agree with that. It can be painful, but if the staff know what your condition is (and if you can go with someone else you know and trust who can help you - being in the pool can be very tiring) they want to move at YOUR pace. Gently rising from the water is possible (I recommend steps or gradual entrance pools - no ladders!) and having a chair or poolside wheelchair to rest on just beyond the edge of the pool could be very beneficial. Also timing your medication or preparing medication pre-pool activities (depending on what you are taking, of course! Talk that through with your Doctor!) can be beneficial in anticipating additional pain. As the Physio's tell us, some pain is inevitable but learn YOUR limit and don't push it.
Praying for you and wishing you all the best with your workout re-education x 3 -
Hi KaelaLee88. That is part of my problem. I want to do so much that I tend to overdo it, and then I'm down for 3 or 4 days, which doesn't help at all. I'm going to my local pool now. I'm going to take my ibuprofen as soon as I get there. I'm thinking I'll do 30 minutes in the pool to start. We shall see!!! Thank you for taking the time to write. I know that you understand how frustrating this can be. I'm just going to keep my head up and try a new approach. I don't want to aggravate the nerves, but this body has got to move! Good luck to you as well. I also have DDD, which I did not know until my injury. Now that I'm aware, I want to be sure that I re-strengthen my core to support my spine. This has been disabling to say the least - but a good wake up call in some ways. I know that I really beat myself up in the past, so now It's time for a new approach, a new form of fitness, and a new appreciation for my body in general. I need to take better care of it.1
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1. If it hurts or causes swelling don't do it.
2. Find out if it is nerve or muscle pain.
3. Don't over do things and push yourself back. Have discipline
4. There are a lot of stretches you can do that feel like mini workouts.
5. Swimming is great
6. Know that there is hope if you research, listen, and learn about your body and what stress you can put it threw.
7. Every "body" is different.
8. I have a recovery period of 8 weeks. And I feel like a piece of *kitten* because I can't do anything. It hurts my heart. But I know that I'll get back to being fit when I'm all healed. I want you to succeed. Friend I hope you succeed.2 -
Do you have access to a pool? If so, swimming!1
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Ah you go girl! I can relate about the late diagnoses! I think it's very empowering to find out what exactly the problem is so that you can finally get tailored advice. I too used to be SO HARD on myself and for many, many years my pain was put down to being Overweight (which got worse and worse in the pushing/overdoing-it/relapse cycle).
You sound so energised! I'm hoping that everything goes well at the pool and that you really enjoy yourself
I've sent you a friend request too, hoping we can help each-other on our Wellbeing Journey x0
This discussion has been closed.
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