Posture / back pain question

cinnygirl38
cinnygirl38 Posts: 42 Member
edited December 2024 in Fitness and Exercise
Hi! I'm not an experienced worker-outer!

So, a little background. I'm still quite chunky but I used to be a LOT chunkier. I recently decided that I should at least start walking and possibly do a little weight training at home.

I started out with a half mile walk, which is not much more than I do with my dog a couple miles a day but it wasn't a leisure stroll, it was brisk. Basically, I wanted to see how I did and what to start out with.

I noticed, though, as I was walking and after I finished, I have pain in my lower back. After a lot of googling, it appears that due to my previous overly chunkiness, I am basically pushing my gut forward and causing an excess "c" shape in my back. This is causing the pain I guess.

I read a lot of conflicting information on what to do to get relief, build muscle and be able to walk w/o fear of pain. For example, do squats, don't do squats. Do toe touches, don't do toe touches.

I honestly didn't know where else to ask, so I thought I'd start here. Anyone know a way to help improve my posture so I can WALK lol. Is there a brace or should I do some specific exercises?

Thanks to everyone in advance!!! :)

Replies

  • wmweeza
    wmweeza Posts: 319 Member
    I have the same pain, but assume it will go away as long as I am stretching and not overdoing it. I hope someone else has answers, sorry
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    For core strength my favorite exercise is an abs roller. You can buy one for about eight bucks, or use a dumbbell if you don't have one to do abs roll outs. Unlike crunches and similar exercises it doesn't flex your spine, potentially causing damage. It's like planking but active instead of passive! Also great for diastasis recti.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Do you have health insurance?

    If you talk to your/a doctor about this, they'll send you to a physical therapist, which will be covered. This person will have you do a few easy and basic exercises, to gauge your strengths and weaknesses. Then they'll come up with really good advice for you. This will be a person with an advanced degree in this, who's helped lots of people, and will know exactly what you're working with.

    I suggest walking at a comfortable pace. It won't be a big setback. Also, pay attention to whether this happens every time or if there's any kind of pattern.
  • Machka9
    Machka9 Posts: 25,786 Member
    I read somewhere that we should stand and walk as though we're essentially a Christmas ornament ... like we've got a loop on the tops of our heads, and someone is pulling the string straight up. Stand straight up like you were dangling by the top of your head.
  • cinnygirl38
    cinnygirl38 Posts: 42 Member
    NorthCascades wrote: »
    Do you have health insurance?

    If you talk to your/a doctor about this, they'll send you to a physical therapist, which will be covered. This person will have you do a few easy and basic exercises, to gauge your strengths and weaknesses. Then they'll come up with really good advice for you. This will be a person with an advanced degree in this, who's helped lots of people, and will know exactly what you're working with.

    I suggest walking at a comfortable pace. It won't be a big setback. Also, pay attention to whether this happens every time or if there's any kind of pattern.

    Thank you! This is a great idea!!!!!
  • cinnygirl38
    cinnygirl38 Posts: 42 Member
    Machka9 wrote: »
    I read somewhere that we should stand and walk as though we're essentially a Christmas ornament ... like we've got a loop on the tops of our heads, and someone is pulling the string straight up. Stand straight up like you were dangling by the top of your head.

    I actually did try something like this today. Basically just "changing" myself until I didn't feel pain walking. I'm sure anyone who saw me thought I was a loon. It feels extremely unnatural.
  • Machka9
    Machka9 Posts: 25,786 Member
    cinnygirl38 wrote: »
    Machka9 wrote: »
    I read somewhere that we should stand and walk as though we're essentially a Christmas ornament ... like we've got a loop on the tops of our heads, and someone is pulling the string straight up. Stand straight up like you were dangling by the top of your head.

    I actually did try something like this today. Basically just "changing" myself until I didn't feel pain walking. I'm sure anyone who saw me thought I was a loon. It feels extremely unnatural.

    It will for a while, and it's hard to maintain for any length of time at first. But it gradually gets easier.
This discussion has been closed.

Categories