Good exercise for someone with VERY BAD lower back pain?
July 29, 2008 10:38 am Back Pain Exercises
☼Can U Hear Me Now? asked:
I have been dealing with intense lower back pain for about a year now. Ive been to the docs, had MRIs done, tried physical therapy (didnt help too much) and also pain killers (but I dont like taking them daily…last thing I need is to become a narcotic junkie. lol). The only thing Ive been doing that seems to help at all is accupuncture. Ive been doing it for about a month and feel a good amount of improvement…only catch is, I FEEL IMPROVEMENT AS LONG AS I DONT EXERCISE. This is bothering me cause Ive put on a lot of weight this last year and cant lose it b/c even the MILDEST exercise brings all the pain on.
I have been dealing with intense lower back pain for about a year now. Ive been to the docs, had MRIs done, tried physical therapy (didnt help too much) and also pain killers (but I dont like taking them daily…last thing I need is to become a narcotic junkie. lol). The only thing Ive been doing that seems to help at all is accupuncture. Ive been doing it for about a month and feel a good amount of improvement…only catch is, I FEEL IMPROVEMENT AS LONG AS I DONT EXERCISE. This is bothering me cause Ive put on a lot of weight this last year and cant lose it b/c even the MILDEST exercise brings all the pain on.
I know I need to exercise cause my doc and accupuncturist both said I need to strenghten the muscles in my back…but how can I exercise when it kills after I go for a 10 minute walk? Also, i dont wanna do water exercise cause I dont feel comfortable getting in a bathing suit in front of people right now. Anybody know any good,mild exercises to help strengthen lower back?
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July 31st, 2008 at 10:01 pm
Yoga and Pilates are great for folks with back issues…actually can help in the long run. Try finding someone who is knowledgeable with back issues…granted you want to lose weight, and these are not ‘cardio’ - however strengthening is always a good thing, building some muscle and overall helping the back so you can do more cardio. Keep up with the short distances, walking when you can. Anyway…best of luck to you, don’t give up!
August 2nd, 2008 at 11:19 am
Before you discount water…I have found these classes to be very non threatening,and are usually filled with seniors and other people that aren’t really bathing suit beauties,myself included. I have had a similar issue and found water aerobics to be my savior. Check the local YMCA or city pool (if you have an indoor pool during the winter months)….they usually offer water aerobics courses. Many gyms are starting to as well.
I found after only two weeks of three sessions per week, I felt much better.
Also, every night, lay flat on your stomach and “Superman” by lifting your arms straight out in front of you, and lift your head as high as you can. Hold for a few seconds, release, and do again. This will strengthen your lower back.
Also try strengthening your abs, the stronger the core, the stronger the self.
August 3rd, 2008 at 6:11 am
Swimming. Two years ago, I threw my back out hard core and couldn’t get out of bed without crying it hurt so bad. I saw a chiropractor and that helped and I started walking because it’s low impact but swimming has been a big help. Don’t do back stroke, it seems to hurt but the crawl or just water aerobics or even just being in the water will take gravity’s pressure off your spine for a bit and it can be a great workout.
Yoga’s good too but sometimes it made my back feel worse.
There are many excersizes that just work the lower back, making it stronger. You can google these.
August 5th, 2008 at 1:30 am
Could you find out the cause of your lower back pain?
See, as long as the root of the pain isn’t taken care of, you’re gonna be bothered by it and be “incapacitated” in many ways including not being able to freely do exercise.
The origins of the pain could be due to muscle or ligament strain as a result of lifting, bending or overstretching.
This is so when a sudden, foreceful movement injures a ligament which has become stiff or weak from poor conditioning or overuse.
With the injury, your back muscles spasm, causing the muscles to “lock” and generate pain.
Here’s a synposis on what causes lower back pain:
I suggest you try out easy stretches first, to build back flexibility to your back muscles.
It would be painful to stretch but believe me, if you don’t cross this 1st hurdle (of pain), you’ll never get your back muscles back into shape.
The pain could be intense but after a while, as your back muscles get “unlocked” thru stretches, the pain will ebb and then ease.
After gaining back flexibility, go for Pilates or Pilates ball exercises. These 2 are great therapuetic exercises for curing back pain.