Bad Back, Big Breasts...Back strengthing exercises

HipsBreastsandMore
HipsBreastsandMore Posts: 51 Member
edited December 2024 in Health and Weight Loss
I am suffering from upper and lower back pain currently. Whenever I am doing certain exercises, I cannot get my back to lift off of the ground because of my huge upper breast area. My favorite exercise is ab crunches, but sometimes that seems impossible to do. What do you recommend for exercise as far as the upper back area?

Replies

  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    Okay, I've had a bad weak back for years. I started going to a personal trainer to lose weight and also strengthen my back in hopes of decreasing chronic lower back pain. She has me doing exercises that involve the whole body (core), she refers to the program she has me on as "functional exercise". Back strengthening moves include: squats, lunges, deadlifts (i use handweights with all of these), chest flies with dumbell on stability ball (you lie on your stomach on the ball with your chest overhanging then perform exercise) , sit ups on stability ball (much easier if you have issues getting your shoulders off the ground) , planks and russian twists (make sure you have a good floor mat).....these exercises are helping me a LOT. If you are not sure what these exercises are you can google them or look them up on youtube. Before I started working with the trainer, I was using the back extension weight machine at the gym and that helped immensely. Just be careful when you use that though you don't try too much weight at once and gradually work your way up. I've been at this for 5 months now with the back exercises and I am 98% pain free!!! My back has gotten so much stronger. Oh, and I've been doing these exercises just 3x a week btw.

    Now I'm definitely not a doctor or trainer, but this is what I've been advised to do BY MY TRAINER. You'll have to decide whether these exercises may or may not be right for you. I hope that helps some, let me know if you have any more questions!
  • HipsBreastsandMore
    HipsBreastsandMore Posts: 51 Member
    Okay, I've had a bad weak back for years. I started going to a personal trainer to lose weight and also strengthen my back in hopes of decreasing chronic lower back pain. She has me doing exercises that involve the whole body (core), she refers to the program she has me on as "functional exercise". Back strengthening moves include: squats, lunges, deadlifts (i use handweights with all of these), chest flies with dumbell on stability ball (you lie on your stomach on the ball with your chest overhanging then perform exercise) , sit ups on stability ball (much easier if you have issues getting your shoulders off the ground) , planks and russian twists (make sure you have a good floor mat).....these exercises are helping me a LOT. If you are not sure what these exercises are you can google them or look them up on youtube. Before I started working with the trainer, I was using the back extension weight machine at the gym and that helped immensely. Just be careful when you use that though you don't try too much weight at once and gradually work your way up. I've been at this for 5 months now with the back exercises and I am 98% pain free!!! My back has gotten so much stronger. Oh, and I've been doing these exercises just 3x a week btw.

    I like that idea about the stability ball. I think they will help more being that I have something under my back to help me move more easier. I hate planks so much, but they do help the upper ab area of my body.

    Now I'm definitely not a doctor or trainer, but this is what I've been advised to do BY MY TRAINER. You'll have to decide whether these exercises may or may not be right for you. I hope that helps some, let me know if you have any more questions!
  • LabRat529
    LabRat529 Posts: 1,323 Member
    I'd stay away from the abdominal crunches for starters. Those are just going to hurt your back more, and honestly, there are better ways of strengthening your abs. Any 'core' exercise will do it... yoga is great for strengthening the core and also wonderful for the back as long as you're careful not to over-do it. Squats and deadlifts also strengthen those abs. Plenty of other things do too. You just don't need to isolate your abdominal muscles, really... and in your case, it could be a partial cause of the pain.

    My back problems have almost completely disappeared since I started weight training.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I also have back issues, and I LOVE the back extension machine at the gym. It is the first thing I do after I get off the treadmill!! I started at 30# 3 months ago, and I am now moving 70# with no problem what so ever. Your best bet is to look at the machines--most have pictures showing what muscles they work, and how to do it.

    Right now I do the back extension,abdominal ( seated crunches), torso rotation, triceps press, the row/rear delt, pull down, pec fly/rear delt, and possibly one or two more. The last time I was at the chiropractor, he said he could feel more definition in my lats ( one of the major back muscles). Oh yeah...I do the assisted squats too. The trainer would *like* to see me do them on a different machine, but right now I really like having the pad along my back to remind me not to slump ( I try to push my back into it as I lift).
  • Julieelliott12
    Julieelliott12 Posts: 68 Member
    I've had back pains for years from my bulimia and what I find helps is a pillow that I put between my knees at night. it keeps my hips at the right angle while I sleep. I can tell nights where I do not sleep with it.

    Also, a physical trainer told me years ago, core work and cat/cow stretches. I'm sure you can google/youtube it to see how its done, but your on your hands and knees, you pull your stomach in and round your back while dropping your head hold for about 2 breaths and then push your belly towards the ground and lift your head to the sky and hold for a few breaths.
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    I second the cat stretches. My chiro taught me those too, and they help immensely to stretch the back out. I do them regularly, along with lying on my back and pulling my knees to my chest and holding it for 10-20 seconds. Gentle stretching helps especially after exercise!
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