topic Re: Back -- what exercise(s) have you found helpful? in Wellness

Back -- what exercise(s) have you found helpful?

Julie_23 — Thu, 18 Aug 2016 01:16:35 GMT

For those with back issues, what have you found helpful? I have heard pilates might be good. If so, how often you do recommend doing it?

Any other things that have been helpful?

Thanks!

Re: Back -- what exercise(s) have you found helpful?

thechedda — Thu, 18 Aug 2016 01:26:17 GMT

I can't tout the benefits of Pilates enough. I even got the reformer from here and absolutely love it. It is very low impact and targets your core. I ended up getting a personal trainer for my reformer and am about to part ways with her as she's taught me how to master the machine. When I don't work out for a couple of days, my body really feels it. You might want to see if there are beginner classes in your area. All the trainers I have met are excellent and they can tailor the workout to your specific needs, even while in a class. Good luck to you.

Re: Back -- what exercise(s) have you found helpful?

Gram W — Thu, 18 Aug 2016 01:41:32 GMT

I have an inversion table. I hurt my back and neck in 2000. In 2008 I had cervical discs replaced and fused. My surgeon and I decided because of my odds we would put off the surgery as long as I can stand the pain and walk. I am 71, still walking on my own within my limits and still do not want surgery. For a time before my neck surgery i went to a chiropractor and physical therapy who gave me exercises and used traction to expand my spine. I told my surgeon about this previous treatment and asked him about inversion. He agreed and it has helped my pain level alot. I have an older version of the Tweeter Hangup. My son also got one for him and his wife. They love it. She sits at a desk all day and he is on his feet on hard floors. It does help fight the compression and reduce pain.

Re: Back -- what exercise(s) have you found helpful?

3suwm5 — Thu, 18 Aug 2016 01:45:56 GMT

Julie_23 -- My DH has had back problems for many years. He was really bad about 20 years ago and went to physical therapy. They gave him pilates exercises, which he thought was all nonsense.

Well, he does those exercises every morning after his shower and has had 'NO' trouble since. He doesn't think it's nonsense anymore.

Re: Back -- what exercise(s) have you found helpful?

sandraskates — Thu, 18 Aug 2016 01:46:14 GMT

Maybe it depends on what the back issue is.

I've had lower back sciatica problems in the past; no pilates for me!

However, I do find that various gentle, lower body stretching works wonders:
lying on the floor and pulling my knees to my check, the "pigeon pose" in yoga, stretching out my calf muscles, and a few others.

Re: Back -- what exercise(s) have you found helpful?

hckynut — Thu, 18 Aug 2016 01:46:24 GMT

@Julie_23

I have had 3 ruptured discs removed from my lower back. Open surgery to remove the L-5/S-1, and a less invasive experimental procedure(back in 2006) to remove a ruptured L-3.

Exercises for the spine that are essential. You have to have strong Core Muscles( the abdominal muscles),as they support the spine from the front and sides. It is also essential to have all muscle groups in the rear of you body as flexible as you can get them.

All the rear muscles from the cervical/Thoracic/Lumbar of the back. Also included are the Thigh Biceps(hamstrings)/Calf Muscles and the Achilles Tendon.

These need to be done daily even more important when your back quits hurting. These are all preventive exercises, and also done for Physical Therapy for back injuries.

You first should see a doctor to get a diagnosis before you start doing anything, if you are having pain consistently. Treating the symptoms only never fixes any physical issues. You have to find the source of your spinal issue, otherwise you are "whistling into the wind".

hckynut(john)

Re: Back -- what exercise(s) have you found helpful?

feline groovy — Thu, 18 Aug 2016 01:54:53 GMT

Yoga.

Even doctors recommend it for back pain, especially lower back.

Re: Back -- what exercise(s) have you found helpful?

Gram W — Thu, 18 Aug 2016 02:00:51 GMT

My surgeon and I know what is wrong with my spine. I know my odds for success and have decided no surgery as long as I can walk. Before the injury I was on a 3 day a week program at our local health center and my body was in good shape for my age. I used the equipment and pulleys but not the bar weights. Those programs are not recommended for me now. Inversion works for me and that position allows me simple body exercise while stretching. I will wait for modern surgery to keep developing new methods.

Re: Back -- what exercise(s) have you found helpful?

sandraskates — Thu, 18 Aug 2016 02:03:34 GMT

I am so jealous that you have an inversion table @Gram W. :-)

Re: Back -- what exercise(s) have you found helpful?

151949 — Thu, 18 Aug 2016 02:13:45 GMT

I have a lot of back pain though it is NOT nerve pain usually. I have facet joint arthritis and stenosis. I have found that getting into the water and doing range of motion exercises is most effective for me, as well as swimming laps as much as I am able.

Re: Back -- what exercise(s) have you found helpful?

ALRATIBA — Thu, 18 Aug 2016 02:30:17 GMT

Depends on what your issue is. You have to be careful that you don't make the problem worse.

The therapist taught me a regime of exercises for my partcular back issue. And, there are some movements that I was warned not to do as they would be harmful.

Re: Back -- what exercise(s) have you found helpful?

151949 — Thu, 18 Aug 2016 03:05:27 GMT

@ALRATIBA wrote:
Depends on what your issue is. You have to be careful that you don't make the problem worse.

The therapist taught me a regime of exercises for my partcular back issue. And, there are some movements that I was warned not to do as they would be harmful.

I agree - my physical therapist gave me specific exercises to do in the pool and advised me to avoid exercise machines.

Re: Back -- what exercise(s) have you found helpful?

Reba055 — Thu, 18 Aug 2016 03:46:24 GMT

Tai Chi was recommended to me by a neurosurgeon, though I haven't done it 🙄

I agree that it depends on your issue. I've used the inversion table, done exercises and swimming. Can't say they helped me that much though.

Re: Back -- what exercise(s) have you found helpful?

Julie_23 — Thu, 18 Aug 2016 05:55:28 GMT

WOW -- thank you all for these great helpful replies!! I will be re-reading and jotting down notes.

Thanks again. Please know how much I appreciate it.

Re: Back -- what exercise(s) have you found helpful?

PamelaSue72 — Thu, 18 Aug 2016 12:06:55 GMT

I have four blown disks in my lower back; it's probably been a good twenty years with those disks now. My doctor was really hesitant to operate way back then because I could still walk OK and, for the most part, the pain didn't interfere with my life. I am 61 years old and blew the first disk right around 30 years or so. And then the others blew. X-rays, MRIs, I ran the whole gauntlet. Numerous times.

Fast forward twenty years or so, and I'm still doing well. Obviously I still have back pain from time to time and I need to be careful. But I can walk OK and, in fact, I walk at least 3 miles a day, most of the time it's closer to 3.5 to 4 miles. And when my back is really hurting, I have found that I can usually "walk it out". I know that many people with blown disks and other forms of back pain have trouble walking during flare-ups, but thank goodness I can still walk.

I also exercise with dumbbells three times a week, do stretching exercises every night and every morning to help with my back. (Right now, I'm dealing with piriformis sciatica and those stretching exercises keep the pain from that at a low roar.) I keep my weight right around 135 as much as possible (excess weight is not good for people with back issues). We have an in-ground pool, so in the summer, I'm exercising in the pool pretty much every night. I'm still able to do everything I want to do (except for the roller coasters; boy, I really miss the roller coasters in the summer. DH and I have been thinking about going to an amusement park and riding some coasters because I miss them so much).

I cannot take any OTC pain meds as a few years ago, I developed some kind of allergy to all of them. if I even take one Advil, my face will swell. Tongue will swell, my throat could swell shut. So no pain meds. Ever. (it can be bad because I also get migraines and can take nothing for them.) Doctors aren't sure what exactly happened, just that I developed this weird allergy. They even had to change my blood pressure meds because the old pills made my face swell. I can't even take an aspirin. I carry an Epi-Pen everywhere....you just never know when I'm going to need it.

Overall, though, I can say that my bad back has not had a really negative impact on my life. I still do pretty much everything I used to be able to do without a lot of problems. I'm lucky.

Re: Back -- what exercise(s) have you found helpful?

alicedee — Thu, 18 Aug 2016 12:28:17 GMT

Since the causes could be so varied, I would make an appointment with your doctor. He/she can give you a sheet of back exercises or schedule you for a few physical therapy visits where you can learn what works best for you. A massage therapist could also give you stretching ideas. In my case, my back issues went away when I lost 50 pounds. I wish you good luck in finding what works for you...back pain really puts a damper on your life.

Re: Back -- what exercise(s) have you found helpful?

hckynut — Thu, 18 Aug 2016 15:07:44 GMT

@Reba055

My sister is a Tai Chi Instructor with National Credentials. Her son and her son-in- law are both MD Doctors.Her son owns several Pain Clinics around the Country, 1 in South Korea.

Anyone with back issues has to bring her son the Medical Records before she will allow them in her classes. Her son, my nephew, looks at all diagnosis, including all pictures, taken of the spine, more specifically if an MRI was done.

While Tai Chi is not considered a high level of exertion, she takes no chances when it comes to those with serious spinal issues. Wanted to add some more specific information I learned from my sister about Tai Chi.

hckynut(john)

Re: Back -- what exercise(s) have you found helpful?

hckynut — Thu, 18 Aug 2016 15:04:45 GMT

@PamelaSue72

"I have 4 blown discs in my lower back". What exactly is the Medical Diagnosis Terminology, if you wish to tell me?

As I mentioned in my other post on this thread, I have had 3 lumbar discs removed from my back: L-3/L-5/ S-1. One of my best friends is a Spinal Surgeon and he never refers to any Spinal Issue with the term "blown discs".

I know what the problems were, via MRI, with my back and by watching my friend remove my L-3, step by step via the monitor he was using in his office surgical room.

Really want to understand exactly what is meant by your Doctor using that type of terminology, if you wish.

hckynut(john)

Re: Back -- what exercise(s) have you found helpful?

Havarti — Thu, 18 Aug 2016 15:54:15 GMT

I had such horrible pain & sciatica from back issues that I could hardly walk to the bathroom. I tried acupuncture, went to a chiropractor, but physical therapy was what helped me end the pain. They stressed it was absolutely essential to build up your core muscles and to keep up those exercises for the rest of my life. Well, I am not good at sticking to exercise, or going out to the gym/classes, but I found a few easy things I do at home to help core muscles and have never had a problem since. One is to sit on one of those big inflated balls – whenever you can (watching TV, reading a book, on the phone, etc.). Just the balance factor helps your core, and then you can add a little lean to the right, the left, the back, the front for added benefit. The other thing I do daily is – from a reclining position (I do it from the recliner chair while watching TV) raise one leg off the surface and hold it in the air to the count of 20 (just enough so the leg is off the surface…not high in the air), then raise the other leg to the count of 20, repeat each leg 10 times. Try lifting both legs at the same time to the count of 20. Just doing that has kept me pain-free for years. Whatever you do, start slow and build up. Hope that helps.

Re: Back -- what exercise(s) have you found helpful?

QueenDanceALot — Thu, 18 Aug 2016 15:20:13 GMT

@feline groovy wrote:
Yoga.
Even doctors recommend it for back pain, especially lower back.

Depends on the posture and depends on the specific back issue. Some yoga postures can make back issues worse.