Excercise for People With Back Problem

I have spinal stenosis and some herniated discs all in my lumbar (from MRI). I do a few exercises that help, like lying face down on a bench and lifting right arm and left leg, then left arm and right leg. alternating back and forth with no weight. It strengthens the muscles right over the lumbar. I also do some exercises that don't use it at all, like dumbell rows with my chest on a stool. I do some that use if but not too much like under table pull ups (lying on my back under kitchen table, grab the edge and pull yourself up, starting with heels against your butt and moving them further away as you get stronger).

Posture is huge. Keep your back straight and hinge at the hips. Start by touching your toes with your back straight and then pay attention when you are exercising and just doing general life chores and whatnot.

Squats were aggravating my lower back (I have a bulging disk), so my trainer modified them to have an exercise ball behind me against the wall while I do them. That has made a massive difference. He's also being very mindful of modifying other exercises to prevent problems with my back, but at the same time helping build my core to be long term beneficial. (doctor's suggestion in the core aspect)

I personally advise working with a physical therapist or trainer with enough knowledge of back issues to get you started. For me it is well worth the cost to prevent worse issues down the road. Many insurance plans will cover physical therapy as well. Sometimes you can set up a schedule to see them once or twice a week and then have "homework" to do the other days.

Anterior pelvic tilt is something that is correctable. Find a good Osteo to diagnose why you have it I.e is it postural or mechanical/muscular. There are exercises that can help correct it. Personally I think that should be your first move rather than trying to train around it.

lorrpb wrote: »

I found that a total body workout that hit all muscle groups helped build core strength and eliminated most of my low back pain. You might consider getting a referral to physical therapy to learn any exercises you should and shouldn't do. Back conditions are very specific and shouldn't be treated based on random internet advice. Just sayin.
A calorie deficit is what you need to lose weight, not specific exercises. Exercise is for fitness, calorie deficit is for weight loss.

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Spot on above right here

I’ll also echo seeing a therapist/doctor before you start so you don’t add further injury, however of you have access to a pool water aerobics may be an excellent option for you.