Morbidly obese, lower back hurts when walking
fatmanonthemoon2
Posts: 2 Member
Ok well... i'm just going to put myself out there... I apologize if this has been covered elsewhere or this isn't the proper location.
Me: 6'2" 420lbs, Male, 30
I've never been very active but even less so in the last year thanks to an ankle injury. I work in sales (phone) so I'm at a desk all day and I don't go out very much.
I want to start walking. Even if it's just around the block, I want to do something every day. My issues is I get sharp pain in my lower back if I walk for more than about 10 minutes. I'm sure it's due to my sedentary lifestyle.
Are there stretches or something I should be doing first? i considered getting a recumbent bike, would that help?
Me: 6'2" 420lbs, Male, 30
I've never been very active but even less so in the last year thanks to an ankle injury. I work in sales (phone) so I'm at a desk all day and I don't go out very much.
I want to start walking. Even if it's just around the block, I want to do something every day. My issues is I get sharp pain in my lower back if I walk for more than about 10 minutes. I'm sure it's due to my sedentary lifestyle.
Are there stretches or something I should be doing first? i considered getting a recumbent bike, would that help?
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Replies
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I have a cross trainer and it helps alot I'm not very active either i work in an office and when i get home i just sit on my *kitten* all day! Lol , but the cross trainer dose help i can only manage 15 mins on it atm but gradually increasing, i was 11 stone 9 ive lost 6 pounds in a week by dieting and the cross trainer0
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If it's been a year since the injury, the ankle should have healed by now. (if not, that's a diff issue) @moosmum is right about water walking & using a pool - much easier on your back and joints.
Stop overthinking it and go do it! If 10 min is doable, go do it!! The point is to start, that will be a relief and you will feel better mentally. then repeat6 -
Get fitted for some good shoes (it makes a difference!). Then just start out gradually. Water walking at the pool is a good lower impact option as mentioned above. Or if 10 minutes is too long, go for 8 minutes at a time. After a week stretch it to 9 minutes etc. Basically build up to it as extend your time gradually.10
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Hey there! My first suggestion is talking to your doctor. However, I do have a few other things that helped me. I started out 200 pounds overweight and I couldn't walk more than 6 minutes without my lower back feeling like it was on fire. So, I started out slow. Each day I tried to add a minute or two onto my walking time. I have a long sort of living room/dining room, so I just walked inside my house. The even terrain probably helped a little. With the help of my fitbit I was also making sure I got up every hour I was awake and got in at least 250 steps for that hour.
Those things got me more used to getting up and around and the back pain was letting up, but still not that greatly improved. What helped me in a major way was investing in a pair of really good shoes. The difference was like night and day. After I changed shoes I found I could walk without any pain at all. It's been a little over 2 months since I changed to better shoes and I can walk as long as I want to.10 -
Agree with ^ walk a little a few times a day — morning, lunch and after work. Then add a minute or two to each segment per week. Your increase your stamina and will have less pain as time goes by. Do check with a doc if it persists. I’ve lost 85# in 2 years with walking being my primary form of exercise7
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Pain in your back is probably more to do with the extra weight your body has to carry than from being sedentary. I started getting back pains when I put on a lot of weight, and the pains have gone since I have dropped it. I wouldn't push too much if it is really hurting but start small. Maybe consult a doctor to work out a safe exercise plan.4
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Agree with the advice to invest in good shoes and progress very slowly. Don't try to go all out at once. It's okay to walk 5 minutes a day until it no longer hurts and then add another minute and then walk six minutes a day until that no longer hurts and so forth. That's how you build up and strengthen underused muscles.7
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A couple thing that often help..
Focus on pulling in your ab muscles while you walk, because the abs brace your pelvis and spine. Avoid listening to music, which can distract from keeping your abs tight.
Let me know if the abs thing doesn't make sense.
Also wear shoes that don't have a raised heel. These are very hard to find! Almost all shoes have a raised heel, which creates a clunkier walking gait, adding stress to the joints. Look for "zero heel" shoes, like skateboard shoes, which is what i walk in, or Altras.
Since you sit a lot, your hip flexor muscles are probably tight, which can end up causing back pain. Try doing this stretch for them a few times a day, and before walking too: youtube.com/watch?v=YQmpO9VT2X4
I wouldn't do other stretches before walking unless a physical therapist recommends them.
Keep us updated!
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I hear you ... excess weight (specially in the middle of the body) and long hours sitting at a desk are a good formula for weak hips and leg muscles, as well as weak core muscles ... so starting out slowly on a core strength fitness routine will go a long way to helping you keep mobile upright for longer periods of time ...
... at least that is what worked for me ...
There are a lot of beginner core strength videos on YouTube and even in the MFP Healthy blogs ... look some up, start a short introductory program, like you would with physical therapy ... 10 minutes 3 times a week and then increasing the time by a few minutes after the couple of weeks have passed ... and see how that helps.
Also want to stress a caution for you ... my weak core muscles from a life and work style as you describe for yourself made my spine more prone to injury and displaced discs between the spine vertebrae ... and I am now ... 40 years later ... unable to stand for longer than 5 minutes without my legs and feet going numb ... because I did rupture a lot of discs and once those puppies are busted ... well, they are busted!
Take it easy at the start ... but take it!2 -
I would like to say how proud I am of you for doing something to help yourself!!!!!! That’s wonderful!!!! I have a friend that is your size. I try to encourage him to do something,anything to get healthy! If you would like to add me as a support buddy I’d be honored! I don’t usually have friends on here but your story moves me.. I would love to help! ❤️2
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Lots of good advice already. I would consider talking to a doctor and/or a physical therapist before starting an exercise program. I would bet the back pain is due to the extra weight, in addition to all the sitting. It would be good to be cleared of any other issues though. I'm normal weight for my height and have had crawling to the toilet level back pain. After MRI, x-rays and an exam by one of the best neurosurgeons in our area I had piriformis syndrome. Asked what was the cause, he said too much sitting (even though I lift and walk/run).
Also you mentioned an ankle injury. The body is designed to move in specific ways. Your ankle should be mobile, the knee stable, the hips mobile and the lower back sable, etc. If you have an injury you may be compensating in some way. When you compensate, you many actually be causing the joints above or below the injury to try and adapt, causing pain.
See a doctor and get at it in a slow, progressive manner. Best of luck.7 -
If you can't do 10 minutes at a time, do 5 minutes twice a day, then 3 times a day, etc, then increase your time by a few more minutes each time.2
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Wow! I'm very thankful for all the comments and words of encouragement! I wasn't expecting this much so thank you very much.
It's refreshing to be able to come to a place, post something like this, and not be judged... It may not seem like much but it means a lot to me.
I appreciate all the advice... you have no idea what you've done for me.34 -
I have Arthritis and back issues. I have found hiking poles to be a brilliant addition to my life. My physiopherapist reccomended I try them. They help take a bit of weight of your joints and help keep you stable. They also give you a bit of arm movement in your walk to burn a few more calories.
I felt a bit silly at first but they are seriously a big help. You should get them from an outdoor shop where they can check they are adjusted correctly for your height.1 -
I too am highly over weight (5'4 and 212pds) and suffer from lower back pain and chronic pain flare ups and walking is hard for long periods. Go slow. Get up every couple of hours or so and take a walk around your office/room or hallway. Go for as long as you can and try to increase daily. If you can only do a couple laps around your room or go up/down hallway a couple times at first, Great! It's better than nothing and you'll begin to feel better. I walk around the play yard at my school during outside time twice a morning for about 10-15 minutes while the kiddos play. It's slow and leisure, but it's something and the added benefit is I can still supervise my little ones. GOOD LUCK!1
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If pool exercise is too difficult to organize I would urge you to see if you can incorporate 3 minutes breaks (250 steps) every hour.
Or if you can arrange to pace while on the phone.
Uncertain quality but they do make under desk bikes (just the pedal assembly)
But, you should be aware that your weight loss will be primarily driven by your eating, not your exercise decisions.
Make it a rule to not put anything in your mouth unless and until you've logged it.
Then review your log and evaluate the items you ate. What needs did they fullfil? Satiaty, taste, hedonism, comfort, what have you. Then evaluate if they were worth the calories from your budget. If not, change and modify them!
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Good luck with your journey! The pool is definitely your friend for now. Not only will it help alleviate the weight which will help your back, you'll be able to push your cardio and muscles harder and for longer as a result, so you'll be getting some of the best workout possible.
It might be best to keep the exercise fairly light for now and focus on losing weight through diet first. If you're anything like me, that's not what you want to hear, and you'll be antsy, but don't push yourself to injury. With the above-average weight on your muscles, joints, and spine, you're going to have issues with longer recovery from injuries, so avoiding them in the first place is the most surefire path to avoid getting taken entirely out of the game for long enough to get discouraged.
Also worth noting - muscle burns calories, even at rest. Weight lifting will probably slow your weight loss initially, but it'll speed up your fat burning and help give you some great non-scale victories.
With jumping into any exercise, it's pretty universally recommended to talk to your primary care doctor beforehand to *kitten* any risks you might have.
Once again, good luck!3 -
For me, I started at 313# and had back/hip pains from walking more than 5 minutes. I walked (using a walking stick) for as long as I could stand the pain, then stopped. I repeated this every day, sometimes a couple times a day. As I lost weight, the pain went away and I could walk for longer times. I was so happy when I made it around the block!
I think losing weight will ease the pain, but check with your doctor like others said.2 -
I like the advice you've received, but I'll just address the recumbent bike. That's how I started when I was at my highest weight and was pretty limited by joint issues. I love it and still use it even though I've lost 25% of my body weight. I like to put my favorite upbeat music on and keep the beat, and the time tends to go by quickly. Mine is the Marcy ME-709 on Amazon- very sturdy & quiet and not expensive at all.3
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If you don't already have one, you might want to consider an orthopedic seat cushion for sitting long periods at work. Takes the pressure off the low back.0
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If pool exercise is too difficult to organize I would urge you to see if you can incorporate 3 minutes breaks (250 steps) every hour.
Or if you can arrange to pace while on the phone.
Uncertain quality but they do make under desk bikes (just the pedal assembly)
But, you should be aware that your weight loss will be primarily driven by your eating, not your exercise decisions.
Make it a rule to not put anything in your mouth unless and until you've logged it.
Then review your log and evaluate the items you ate. What needs did they fullfil? Satiaty, taste, hedonism, comfort, what have you. Then evaluate if they were worth the calories from your budget. If not, change and modify them!
Not a bad idea on the under desk bike. However I'm 6'2" like the OP and the one's I was seeing really didn't fit for someone much more than 5'8".1 -
Packerjohn wrote: »Lots of good advice already. I would consider talking to a doctor and/or a physical therapist before starting an exercise program. I would bet the back pain is due to the extra weight, in addition to all the sitting. It would be good to be cleared of any other issues though. I'm normal weight for my height and have had crawling to the toilet level back pain. After MRI, x-rays and an exam by one of the best neurosurgeons in our area I had piriformis syndrome. Asked what was the cause, he said too much sitting (even though I lift and walk/run).
@Packerjohn - May I ask what kind of treatment you're receiving for the piriformis syndrome? My husband has this due to an injury at work several years ago and they didn't have much to offer him besides PT and cortisone injections.0 -
If you don't already have one, you might want to consider an orthopedic seat cushion for sitting long periods at work. Takes the pressure off the low back.
Also does your workplace provide adjustable workstations allowing you to sit or stand. Alternating positions can help with back issues, the body doesn't like to stay in one position. If your workplace doesn't offer them to anyone that requests, speak to your doctor or physical therapist. The workplace needs to provide one as a reasonable accommodation (based on US laws at least) if the doctor or PT provides notice it would be beneficial for you.0 -
I can so identify with your back pain issues! After two knee replacements, I found that I still had problems walking due to low back pain. I have been gradually adding time to my walks, and it is working. I want to second the idea about a good aqua aerobics program. I found that I could do incredible things in water that I couldn't do on dry land and I really got a good workout. Also, about shoes...very important. I have found the absolute best shoes for walking can be found online at www.orthofeet.com. Take a look at their website - they show you how their shoes are built. It makes such a big difference! They are the best shoes I have ever worn and I now won't wear anything else. Congratulations on your effort to lose the weight. It is a constant struggle. At this stage, diet is more important than exercise. I recommend cutting fat to less than 15g per day. I have been losing 1 to 2 pounds a week using this simple metric. Good luck!4
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I can so identify with your back pain issues! After two knee replacements, I found that I still had problems walking due to low back pain. I have been gradually adding time to my walks, and it is working. I want to second the idea about a good aqua aerobics program. I found that I could do incredible things in water that I couldn't do on dry land and I really got a good workout. Also, about shoes...very important. I have found the absolute best shoes for walking can be found online at www.orthofeet.com. Take a look at their website - they show you how their shoes are built. It makes such a big difference! They are the best shoes I have ever worn and I now won't wear anything else. Congratulations on your effort to lose the weight. It is a constant struggle. At this stage, diet is more important than exercise. I recommend cutting fat to less than 15g per day. I have been losing 1 to 2 pounds a week using this simple metric. Good luck!
You were giving great advice until that last little bit which is a very bad idea especially for females where a minimum of 0.3g per lb of target body weight in the normal weight range would make more sense unless your doctor who is monitoring you tells you otherwise.
On phone so hard to bring sources.
Here's a couple to consider.
https://www.google.ca/url?sa=t&source=web&rct=j&url=http://www.usfsa.org/content/Fat_How%20Low.pdf&ved=2ahUKEwjo9rjfuufYAhUIKcAKHdCWDVIQFjAOegQIEBAB&usg=AOvVaw11Mip6Jp_rYG-A-xH7g8Ag
https://www.muscleforlife.com/how-many-grams-of-fat-per-day/6 -
Packerjohn wrote: »Lots of good advice already. I would consider talking to a doctor and/or a physical therapist before starting an exercise program. I would bet the back pain is due to the extra weight, in addition to all the sitting. It would be good to be cleared of any other issues though. I'm normal weight for my height and have had crawling to the toilet level back pain. After MRI, x-rays and an exam by one of the best neurosurgeons in our area I had piriformis syndrome. Asked what was the cause, he said too much sitting (even though I lift and walk/run).
@Packerjohn - May I ask what kind of treatment you're receiving for the piriformis syndrome? My husband has this due to an injury at work several years ago and they didn't have much to offer him besides PT and cortisone injections.
@try2again, I had the PS issue several years ago. At that time the neurosurgeon said I has PS as well as SI joint inflammation, both basically from sitting too much (office job with long hours and long commute). I worked with the PT for exercises and I really hit them hard. He told me to do them once a day, I asked if it was okay to do them 4-5 times a day. He told me to build up a bit but that would be fine. I also avoided sitting as much as possible. With PS, when you sit, you are basically sitting on the already inflamed prirfomis, just making the issue worse. Got an adjustable workstation for my job and stood most of the day. Would avoid siting in chairs when I was around my house. Doctor said when the inflammation cleared up work the posterior chain muscles at the gym(squats, deadlifts, hamstring work, etc).1 -
fatmanonthemoon2 wrote: »Ok well... i'm just going to put myself out there... I apologize if this has been covered elsewhere or this isn't the proper location.
Me: 6'2" 420lbs, Male, 30
I've never been very active but even less so in the last year thanks to an ankle injury. I work in sales (phone) so I'm at a desk all day and I don't go out very much.
I want to start walking. Even if it's just around the block, I want to do something every day. My issues is I get sharp pain in my lower back if I walk for more than about 10 minutes. I'm sure it's due to my sedentary lifestyle.
Are there stretches or something I should be doing first? i considered getting a recumbent bike, would that help?
First step is to get your back pain checked out by a dr, for possible spinal issues going on.
As for excercise, try exercising in the water. Programs like the YMCA often have pools and water fitness classes. Such classes include water walking/jogging, aqua fitness classes including water Zumba. And of course there is always lap swimming if you know how to swim. My YMCA offers adult swimming lessons, so even not knowing how to swim is no reason to not try swimming.
Certain cardio equipment is easier to use. Recumbent bike and recumbent elliptical are great choices usually for heavy persons.
My YMCA has a free 12 week program you work with a fitness instructor 1 on 1. That instructor teaches you the cardio machines you could try or what you shouldn't try, and also how to use the resistance machines and free weights.
Congratulations on choosing to improve your health. I hope my post is helpful. Enjoy the journey.0 -
Packerjohn wrote: »Packerjohn wrote: »Lots of good advice already. I would consider talking to a doctor and/or a physical therapist before starting an exercise program. I would bet the back pain is due to the extra weight, in addition to all the sitting. It would be good to be cleared of any other issues though. I'm normal weight for my height and have had crawling to the toilet level back pain. After MRI, x-rays and an exam by one of the best neurosurgeons in our area I had piriformis syndrome. Asked what was the cause, he said too much sitting (even though I lift and walk/run).
@Packerjohn - May I ask what kind of treatment you're receiving for the piriformis syndrome? My husband has this due to an injury at work several years ago and they didn't have much to offer him besides PT and cortisone injections.
@try2again, I had the PS issue several years ago. At that time the neurosurgeon said I has PS as well as SI joint inflammation, both basically from sitting too much (office job with long hours and long commute). I worked with the PT for exercises and I really hit them hard. He told me to do them once a day, I asked if it was okay to do them 4-5 times a day. He told me to build up a bit but that would be fine. I also avoided sitting as much as possible. With PS, when you sit, you are basically sitting on the already inflamed prirfomis, just making the issue worse. Got an adjustable workstation for my job and stood most of the day. Would avoid siting in chairs when I was around my house. Doctor said when the inflammation cleared up work the posterior chain muscles at the gym(squats, deadlifts, hamstring work, etc).
Thanks for the info, @Packerjohn . Hubby has an active job and is a lifter, or else he would probably be much worse off. However, his is a chronic situation due to severe scarring from his injury, so I guess there are just limits as to what can be done.
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Packerjohn wrote: »Packerjohn wrote: »Lots of good advice already. I would consider talking to a doctor and/or a physical therapist before starting an exercise program. I would bet the back pain is due to the extra weight, in addition to all the sitting. It would be good to be cleared of any other issues though. I'm normal weight for my height and have had crawling to the toilet level back pain. After MRI, x-rays and an exam by one of the best neurosurgeons in our area I had piriformis syndrome. Asked what was the cause, he said too much sitting (even though I lift and walk/run).
@Packerjohn - May I ask what kind of treatment you're receiving for the piriformis syndrome? My husband has this due to an injury at work several years ago and they didn't have much to offer him besides PT and cortisone injections.
@try2again, I had the PS issue several years ago. At that time the neurosurgeon said I has PS as well as SI joint inflammation, both basically from sitting too much (office job with long hours and long commute). I worked with the PT for exercises and I really hit them hard. He told me to do them once a day, I asked if it was okay to do them 4-5 times a day. He told me to build up a bit but that would be fine. I also avoided sitting as much as possible. With PS, when you sit, you are basically sitting on the already inflamed prirfomis, just making the issue worse. Got an adjustable workstation for my job and stood most of the day. Would avoid siting in chairs when I was around my house. Doctor said when the inflammation cleared up work the posterior chain muscles at the gym(squats, deadlifts, hamstring work, etc).
Thanks for the info, @Packerjohn . Hubby has an active job and is a lifter, or else he would probably be much worse off. However, his is a chronic situation due to severe scarring from his injury, so I guess there are just limits as to what can be done.
@try2again That sucks. Yes, I'm sure his fitness level helps the situation. Has he tried another doctor/PT?0
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