Lower back pain - dos and don'ts?

Jostring73
Jostring73 Posts: 18 Member
edited November 12 in Fitness and Exercise
Hi there
I have had lower back pain for a while now and I have good days and then bad days with it.
I want to increase my exercise but worried I will aggravate it if I do the incorrect exercise, but I don't have a clue what could be bad for it. I currently do step, walking and a bit of running, and I am sore the next day.
Anyone have any knowledge on this subject?
I have what you call a L5-S1 disc height slightly reduced. And because of it it reduced my bendiness!
Going to start doing some lower back pain exercises to try and relieve it but I don't want to do any damage doing my other fat burning exercises.
Hope someone has some advice!
Thanks in advance

Replies

  • Elizadolots
    Elizadolots Posts: 178
    Gentle yoga to increase core strength!
  • Jostring73
    Jostring73 Posts: 18 Member
    Thanks Elizadots!
    I used to do Pilates alot before my back problems and loved it. I dont think i could do a full class yet.
    I should maybe do my Pilates on the WiFit...
  • Elizadolots
    Elizadolots Posts: 178
    I am trying to remember what yoga the chiropractor advised me to do, but my brain stays blank! I also have problems with my back from time to time, and she reckons that if you have strong stable core muscles, you've won half the battle! :happy:
  • Tlively13
    Tlively13 Posts: 57 Member
    there are modifications for exercises with people with back problems. some exercises you cant do.
    you may wanna try some core strengthening exercises.
    if possible light weight straight leg deadlifts or lower back extensions
    remember if you have pain you should stop and see a doctor.
  • trail_rnr
    trail_rnr Posts: 337 Member
    I am now fused at L5-S1 but went through years of big problems so I understand your frustration. If you just have reduced disk height but no bulge/annular tear/herniation, then yoga and pilates might be a good choice for you. Personally, I could not extend or bend forward without pain, so yoga was out for me. It made my problems worse.

    When you say you are sore the next day, is it muscle sore or nerve pain? If it's muscle sore then I agree with the other posters that you might want to focus on core strength. This is a really easy but very effective program to strengthen the entire core, not just one of two muscle groups:

    http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004

    The book is a good guide; might think about investing in it.

    The spine likes to move. It was meant to move. For me, running did not exacerbate the nerve pain that I had, helped warm the muscles, and kept me mobile for many years. However, I could not ride a bicycle because of nerve pain. Do you have access to a pool so that you can swim or pool run?

    If you do nothing, your pain can get worse. Keep moving as much as you can.
  • lillithemaculate
    lillithemaculate Posts: 12
    I've been going great guns with my work outs, and now in the last few days my sciatica is back. (I used to get back along years ago). I'm fine most of the day, I stand in my job, don't sit for up to 6 hours, maybe a half hour during lunch. I serve at a till point and put out stock. Walk to work, and do a work out in the morning which is a weights/aerobic work out. But sometimes the pain is unbearable and I cannot walk for a second or two. I'm sure it's either muscle or sciatic path damage. So think some yoga will be a switch for now. ? have I aggravated an old injury? ?Is it trapped sciatic nerve? I hate having to pin point the source of back injury. Any ideas and any gentle yoga yet fat burning/muscle toning ideas.. I don't want to stop working out, but weights and high impact Davina tooooo painful. Thanks guys.
  • bebeguns
    bebeguns Posts: 2
    Seriously, yoga. I have a congenital spinal cord deformity AND osteoarthritis, and hatha yoga helps sooooo much. I do my own practice at home because I hate classes and I always feel pressured to do more than I know I should. I do the sun salutation slowly in the morning to help stretch things out and it helps immensely, then an hour of hatha/vinyasa when I get home. I've found that moving slowly through the poses allows my back time to stretch out and my postures are improved. Slowing down seems to allow my practice to still be challenging and a decent workout without hurting myself.
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