Back Exercises???

[New Creation]

In the past year I've quit drinking, smoking pot and cigarettes. I've also put on 35- 40 pounds. Mostly because I've been unmotivated and lazy.

I used to be really athletic so it's been difficult wearing this big body. My knees and back are really paying for it. I've started training recently and have changed my eating habits to less garbage and tons of water, fruit and veg.

My problem right now is that my back gets SO sore sometimes, my lower back. It hurts the most after I've been standing in one place for a while (eg. doing the dishes) I'm almost positive it's from carrying around the extra weight- it all goes to my belly basically.
Can anyone recommend some exercises (no gyms around here folks) to help strengthen my back?

Thanks very much!!!

 

[Jenna]

I have similar problems with my back, due to a lack of core strength. My chiropractor started me on doing simple moves on an exercise ball and I improved greatly. I stopped having the chronic debilitating pain that I had before. Another thing is to keep your hamstrings loose and comfy. Because I was so out of shape, my legs would get sore from moving around, and the tension in my hamstrings would pull my hips to the wrong angle- which threw my lower back all out. Funny how everything is so dependent on each other.

 

[retooferab]

Yes, I agree with what Jenna wrote. To clarify, I think the exercise ball was for abdominal work? I am guessing that's a big part of the problem (so to speak). There are a lot of great creative abdominal exercises. Do some research, and start slow. The idea is to change your lifestyle. Good luck!

 

[New Creation]

Thanks to Jenna and Mr. no shoes.

Slow but sure wins the race. Barefooter, you have no idea just how much I have changed my lifestyle already- this is just a continuation.... With God's help, I'm going all the way.

 

[movin_on_up]

I will give a word of caution on an exercise ball --- get the advice of a physical therapist on how to best use it. I bought one and, using the directions,got started with it. I popped something in my back and it hasn't been the same since. NOW I go to a physical therapist!

If you're carrying your extra weight around the middle, as a female, it may be a sign of an insulin dysfunction in your body. I would get a physical exam and professional advice before you start anything.

And, no, I'm not in the medical field ... just know the path you're talking about and, believe me, it's more painful to overcome exercise injuries than to take time before and learn how to avoid them.

Hope this is helpful,

Kathy

 

[Jenna]

I made the point not to explain the exercises that I was given, not only because I don't know what is wrong with NC's back, but it would be best to have personal instruction from a physician. *nods* The exercises that I've been doing aren't for my abdominals per say, but more for my balance. I was given small leg lifts to do while sitting on the ball, teaching me how to keep myself centered and to stengthen my back. I do crunches when I exercise, but it had been years since I had paid any attention to my back itself. Because of my back pain, I found other ways to move to avoid using my back, and that only made things worse because I became even weaker with time.

All in all, it's always good to know about different things to ask your doctor about, but going to the doc is the most important thing. I would just be very clear that I wanted a way to fix the problem, not throw medication at it. That is the reason why I had to go to a chiropractor instead of my MD. He kept shooting me full of muscle relaxers and pain killers instead of helping me find out what was wrong with me in the first place.

 

[retooferab]

You can do it, NewCreation!

Yeah, about the doctors... Good to see one, and better to find one that is concerned about health, fitness, etc. A good chiropractor would be a nice find too. Make sure you get an opinion and recommendation that makes sense to you, though! You are the one that knows the most about you and, well, I've grown to not trust doc's quite as much as I used to. Let us know how it goes, OK?

Nice job unmasking my name, by the way... but there's more to it.

 

[NorthernLights]

well, being young and all my advice might not reassure you, but from what i know..

stretch your hamstrings and quads like no other. this puts the weight on your legs rather than your back.

for lower back buildup, cruches and situps along with stretching will increase your lower back strength 50-100%.

upper back, use dumbbells and do lat workouts etc.

wait, you're female...ignore the lats.

 

[Jenna]

*blows raspberries at NorthernLights, playfully*

We girls still have the same muscles, and still need to keep them in shape. It's just a matter of dense muscle vs. ripped muscle.

 

[New Creation]

You can do it, NewCreation!

Yeah, about the doctors... Good to see one, and better to find one that is concerned about health, fitness, etc. A good chiropractor would be a nice find too. Make sure you get an opinion and recommendation that makes sense to you, though! You are the one that knows the most about you and, well, I've grown to not trust doc's quite as much as I used to. Let us know how it goes, OK?

Nice job unmasking my name, by the way... but there's more to it.

why thank you! You gave it away in another thread- barefoot waterskiing!!!! YOu're crazy! Well done!!

Northern Lights, thank you very much.

 

[LN]

New Creation, this happened to me too a few years ago.

I was running maybe 6-7 miles and when I got home I didn't feel like doing anything but showering so I skipped doing ab work. Plus I thought, didn't I just work my stomach by running all that way?

I was really really wrong. My back began to hurt a lot. It hurt most when I would stand for a lont period of time, or I was up for a while and tried to lay down flat. I got CAT scans and it wasn't something in my disk (thank goodness) but it was a muscle problem. I saw a chiropracter and that relieved pain temporarily, but not long term. I finally saw a physical therapist and she was like 'oh yeah this happens all the time to athletes." The PT person had me doing ball and weight excercises, really to improve the strength of my core muscles.

Three years later I'm still doing those excercises and I quickly realized after doing a pilates tape that many of the excerciese are the same as the ones the that PT gave me. So I do an hour of pilates around twice a week and then a half hour once a week. So two and a half hours of pilates a week. My abs are really strong, and if I stop doing it for a couple weeks the back pain comes back.

Hope that helps!

LN

 

[retooferab]

why thank you! You gave it away in another thread- barefoot waterskiing!!!! YOu're crazy! Well done!!...

But there's more! Heheheheee... I'm crazier than you think!

So, any relief/progress yet with the back? It'll take time, but keep us "posted!"

 

[New Creation]

But there's more! Heheheheee... I'm crazier than you think!

So, any relief/progress yet with the back? It'll take time, but keep us "posted!"

You're a barefoot mailman? Construction worker? Shoe salesman?
TELL US TELL US!!! I'M DYING FROM THE SUSPENSE!!!!

Well, no real improvement in my back yet but it's only been a week. I"ll let you know how it goes..
You guys kick butt.

 

[Jenna]

Um, he likes to do that barefoot water skiing thingie?

 

[peterc]

well lots of things are better barefoot..
waterskiing barefoot is very cool if u can do it
walking barefoot on the beach is better barefoot.
swimming and showering are generally better barefoot..
sex is better without shoes and socks too....ooops freudian slip...

 

[Bear]

Try these once a day.

Exercise then stretch.

First exercise, on your hands and knees, lift and straighten one leg to the back then lower, repeat with the other leg, 10-15 each leg should do.

Now stretch, on your back, bring and hold 1 knee up to your chest, 15 seconds, repeat with the other leg - about 3 times each should do for starters.

Second exercise, laying on your stomach, hands straight out over your head, arch and lift up arms and legs and paddle then up and down, the only thing touching the floor is your stomach, sets of 15 seconds each should work.

Last stretch, on your knees, simply put your head to the floor as you curl up in a ball and hold.

That's it, take it slow, your in my prayers, and get well soon