Capt, I need your help!

[ladymacguiver]

I've been doing exercises along with walking and riding my bike. However, those exercises, which are not supposed to bother my upper back, ARE bothering my lower back. Any suggestions for some exercises that won't bother, or maybe something that would lesson the impact on my lower back?

:noclue:

[Capt._Chaos]

Tricia, are you wanting to do cardiovascular training or strength training?

[ladymacguiver]

Both actually, but the doc said to start with light strength training first. Then move up to more cardio training.

Although these exercises are ok, the lower back pain they are causing makes it hard! There has got to be something I can do to ease the stress on my lower back. Never had problems with it before.

[Capt._Chaos]

For cardio training, I would suggest a recumbent bike, like this one (http://www.fitnessblowout.com/products/product.php?product=ironman_430r). I had back trouble years ago and whenever I feel it now I look for a recumbent bike to ride. These are great if you're like me and ride for an hour or longer nonstop.

As far as strength training, what muscle groups are you wanting to work on? When it comes to lifting weights, most any exercise involving weight training can be hard on the back. If your doctor knows much about sports medicine he/she may be able to recommend some other strength training exercises, as they will know exactly what's wrong with your back and be able to advise accordingly.

[ladymacguiver]

The bike I have doesn't bother my back, it's the ab exercises I'm doing. I'm not doing any weight lifting yet, still not recovered enough from surgery for that.

I want to focus on the abs, legs and shoulder/upper arm strength. There isn't anything wrong with my lower back, but my upper back has bone spurs from osteo arthritis. Its just muscle pain in the lower back most due to me not being able to stay active from the RA and the PAD. Now that the PAD is taken care of, and my legs dont hurt, I can do more, so I really need light strength training and build up from there. I am REALLY out of shape!!!!!!!!!

[Capt._Chaos]

For abdominal training, you could do leg raises. These can be done by sitting on the edge of a chair, steadying yourself with both hands, and bringing both knees as close as possible to your chest. Do 3 sets to "failure" daily, as ab muscles (unlike others) are dense enough to where they can be worked daily. That exercise should not affect your back.

As far as the shoulders & upper arms, again that's something you should discuss with your doctor once he/she gives you the OK to train those areas.

[beanie baby]

LM, slow and gradual and eventually the pain will go away. Not sure what you're doing that is making it hurt, what exercises etc?

If you are that out of shape, like I said, do it slow and gradual. When I first started working out again, I had lower back pain something awful. I backed down on what I was doing and eased into it again and it has been fine ever since.

Like Jeff said, ask your doctor. I had a sprained joint in my lower back a few months ago and my doctor gave me strengthening exercises to work it out, but it had to be gradual.

Just my .02!! :D

[Randy]

LM, you might also try a fitness ball ...I have been using one since the Doctor who helped me with my low back treatment recommended it.

also look into some stretching positions to help loosen the lower lower back.

hamstring Stretch
Knee to chest stretch
quadriceps stretch
hip rotator stretch


Randy

[ladymacguiver]

Thanks! Now, are these the same stretches I used to do in the days of gymnastics and cross country or have they changed the exercises for some reason?

[Capt._Chaos]

Thanks! Now, are these the same stretches I used to do in the days of gymnastics and cross country or have they changed the exercises for some reason?

Pretty much so. I do those same stretches myself before I run or go for a bike ride.

If you try to do them and you feel pain in the spine area or elsewhere in your back, don't do them again until you consult your doctor first.

[signature]

I will suggest you to do some Yoga (Pranamaya) those are simple and very much effective. This this out, I hope this will help you. http://www.divyayoga.com/pranayam.htm

[ladymacguiver]

Thanks sig however as I fell and broke my back about 3 weeks after Capt's last post, I have to be real careful with what I do. I'm still dealing with 3 bulging discs, and another vertibrae with damage that the initial tests didn't show.