Working Out With Bad Back

AleksD3
AleksD3 Posts: 194 Member
edited November 2024 in Fitness and Exercise
My back has gone through some crud in the last few years. I originally hurt it at the gym while doing free weights at least 3 years ago if not 4 and since then (with additional damage through a fender bender, falling on ice and it just going out on me) I went through 3 stints of physical therapy, one in a therapy pool, a year and a half of a chiropractor and 6 months of massage therapy.

All this time I have been "banned" from most weight machines, any heavy weight and absolutely no squats or lunges due to the lower back/hip/thigh issue.

My MRI showed 3 protruding disks, two moderate and one a little lower than moderate and some wear and tear.

The point of all this is that I, when I feel okay, have been doing basic 10-minute dvd's, mostly pilates, some yoga and some very, very light weights, like 2-3 pounds with the dvds.

Does anyone here know of any programs I can look into to tone some muscles or am I stuck? I keep reading about the importance of weights but I can't risk throwing the back out again.

I've been doing walking recently but that's about it. Anyone else dealing with this? Any ideas?

Replies

  • marsellient
    marsellient Posts: 591 Member
    Did any of the therapists give you core exercises? I mean really, really simple beginner ones? I couldn't believe how much it helped.
    I hope you find a solution.
  • AleksD3
    AleksD3 Posts: 194 Member
    I have a couple of core ones, especially how to hold my body when I walk and the dreaded (to me lol) plank which I can hold for maybe 15 seconds at this time.
  • demorest
    demorest Posts: 109
    i HOPE thisdoesnt sound stupid,but I dont know what core exersizes are,I have two spinal cord injuries and would like to know more.
  • AleksD3
    AleksD3 Posts: 194 Member
    I don't know if this counts as an official core exercise but when I walk I'm supposed to suck it in, tuck the stomach under the ribcage (I hope I'm describing this correctly), butt "tucked in", shoulders back so the shoulder blades come closer together, head held high. That's how the chiro said to walk anyway. The biggest focus in on the stomach being tucked in vs. the shoulders.

    Plus the basic plank.
  • billtonkin
    billtonkin Posts: 109
    Core exercises will help strengthen your abs and lower back.

    I had some back issues the last couple of years, too. I learned some core exercises and stretches at physical therapy that I do everyday and it has helped tremendously.

    Push up stretch - http://youtu.be/0b7EglaC9n4

    Pelvic Tilts - http://youtu.be/qe-N71CDCCg Try to imagine the middle of your stomach and abs pushing down into your spine. You can also do this same one on your hands and knees.

    Bird Dogs - http://youtu.be/zL0YEtJulBs

    Lying Hamstring stretch - http://youtu.be/WcXlUtGyXN4

    Knee Pull Stretch - Lie down with knees bent. Take your right foot put it on the left knee, grab the right knee and pull it across to the left, hold for 10 seconds. Then same with left.

    Planks - http://youtu.be/kiA9j-dR0oM

    Swimmer Exercise - http://youtu.be/4GB6963OZZk
  • marsellient
    marsellient Posts: 591 Member
    I started with one...I don't know what it's called...simply lay on stomach, and pull the belly button in and do a kegel as well, then hold that in perfect alignment whilst raising one leg a few cm off the floor...harder than it sounds to keep the muscles held in. Another one, on your back, knees bent, tighten muscles in core, including the kegel, and raise one foot off the floor and hold. When you can stay in alignment and hold the muscles with that, start the same way and lift opposite arm to knee. Simple, yes, but not easy if your core is weak.
    Good luck!
  • marsellient
    marsellient Posts: 591 Member
    i HOPE thisdoesnt sound stupid,but I dont know what core exersizes are,I have two spinal cord injuries and would like to know more.

    I think that you should probably get advice from a specialist?
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    my back was damaged when i was younger, i had to stand still sometimes from the pain. I had therapy for 3 months and it helped a little. Then I started lifting. It has gotten so much better, maybe even healed almost 90%. Sometimes I forget my back used to be be hurt. Of course I was scared at first and I was very careful that I am using correct form or you will fail completely. However slipped discs might be different from my case. Did you ask your doctor if you can lift really light weights? Maybe at least try squatting with your bodyweight.
  • demorest
    demorest Posts: 109
    cant lay on my stomach,but will defintly try the other one.thanks!!!
This discussion has been closed.

Categories