Workouts to strengthen back

stephy244
stephy244 Posts: 17 Member
edited October 5 in Fitness and Exercise
Hey guys :) A little background, back in July I ended up having to have back surgery for a ruptured disc (lower lumbar). In the two months before my surgery I was going to the gym everyday for an hour (doing cardio as I was in the mommy room with my son who was only 8 to 10 months old in those months) and I was also starting up P90X. However after my surgery I've become quite stiff in my back area and haven't really been able to much of anything because of it (for a whole month after I was literally standing crooked). My PT told me I should do more core work to strengthen my back muscles. I just recently got a job that requires me to stand for 6 hours straight causing my back to become so stiff and sore that it's hard for me to drive home.

So I was just wondering what sorts of things I could do that would not only strengthen those muscles but would also make my back more flexible. Thank you in advance guys! :D

Replies

  • Helenatrandom
    Helenatrandom Posts: 1,166 Member
    Didn't your Physical Therapist give you stretches and other exercises to do? She or he should do more than tell you "exercise your core". She or he should be having you DO the exercises in his or her presence, and assigning which ones you should do on your own.
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    Ask your PT!

    s/he should be able to give you a list.

    Ask him/her to circle the top 3-5 most important ones and use the others in rotation as a change of pace. Also I'd ask them to include some options that you can do while you are standing in case you can squeeze in a couple of short sets in at work.

    I kinda think it's dangerous to take advice from random folks here no matter how well intended.

    You might want to print out the suggestions people offer you here and discuss with your Physical Therapist. So s/he can tell you why these suggestions might be good or bad for you.
  • k121777
    k121777 Posts: 306
    I'm no doctor so you should ask your doctor first because it's definitely a twisting motion......but I found that sitting on the floor in an almost sit up position, and get a stick and row, just like in a row boat. This will really make your core strong if you keep at it!
  • LesleeAH
    LesleeAH Posts: 64
    I've had (and still occassionally have) back problems, and I have found that the core definitely is the most important thing to support your back so you're not relying on the muscles you shouldn't be.

    One of the movements my personal trainer used to have me do to strengthen the muscles in the area is called the 'Superman', but it has other names. You can probably google this....but it basically involves lying on your stomach with your arms out in front of you and contracting upwards off the floor, so your arms and legs are raised a bit off the floor. You will definitely feel it! I used to do 4 sets of 12 reps of this weekly.

    Also, from personal experience, I've found that stretching does wonders. Along with general fitness and weight loss - it all takes the strain off the area.
  • AZackery
    AZackery Posts: 2,035 Member
    Take Epsom salt baths and have someone rub your back with muscle rub. If you don't have anyone to rub your back, do as much as you can on your own.

    As for exercise, core workouts are good to do. Do you own a stability ball? If not, invest in one. It will help. Pilates is good to do as well.
  • stephy244
    stephy244 Posts: 17 Member
    I only saw the pt twice as more of a post op check up and she did give me a list of things to do, which were mostly crunches and core strengthening exercises. I was just wondering if there were other things that I could do to help add to it :). Would starting to do yoga help with the flexibility? Any moves that would help out that has helped you out?
  • KayteeBear
    KayteeBear Posts: 1,040 Member
    I know Pilates really helped strengthen my back but I would also suggest asking your PT about it before actually doing it.
  • zummingbird
    zummingbird Posts: 1
    Yoga is the best way to strengthen your back with out over-exerting it.
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    I only saw the pt twice as more of a post op check up and she did give me a list of things to do, which were mostly crunches and core strengthening exercises. I was just wondering if there were other things that I could do to help add to it :). Would starting to do yoga help with the flexibility? Any moves that would help out that has helped you out?

    Depends on your injury surgery my Mom was told not to do yoga after her back surgery (lamenectomy) in the lumbar area.

    Is ruptured disc might have different rules. Give the PT a call.

    I injured my back doing pilates... (of course, I'm a spaz. I'm the only one I know who could injure herself doing a recuperative exercise.)
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