Exercising with a bad back…

First and foremost, always get your doctors approval before doing any exercise regimen, especially if you have some physical complications.

I was asked a few weeks ago about exercises that you can do when you have lower back pain, this seems to be a common problem for people. I was even stopped on the street during one of my workouts the other day and asked what to do to help with pain related to sciatica.

If you have these problems… here are a few exercises that may be right for you…

I was happy when I found this one, I’ve recently implemented these into my stroller workout routine. They are a great leg, butt and thigh workout.

1) Wall Sits

Press back up against the wall and slide down to a point that is comfortable for you, no lower the your knees. Hold for 10 seconds (or longer if you can) then come back up. Repeat 8-1o times.

Photo c/o WebMD

2) Press Up Back Extensions

I saw my mother doing these, she has issues with her sciatica and her physical therapist asked her to perform these exercises to strengthen the area.

Lie on the floor with arms bent under your shoulders, lift yourself up to a point that is comfortable for you. Hold for several seconds. Repeat 8 – 10 times.

Photo c/o WebMD

3) Bird Dog…

Start on your hands and knees. Tighten your stomach muscles. Lift one leg and lengthen it straight behind you. Keep hips level. Hold for several seconds and lower, then switch. Repeat 8 – 12 times.

Photo c/o WebMD

4) Lifting weights…

Make sure you are performing these exercises properly. Lifting weights can help with chronic lower back pain and is something everyone should do especially as they get older. Don’t be intimidated,  use free weights that are anywhere from 2 to 5 lbs (for women).  It helps increase your metabolism, prevent bone breakage associated with osteoporosis, prevent heart disease … among many other things.

For some examples of exercises you can do check out this video I posted a few months ago…

5) Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain.

Photo c/o WebMd

I hope this is helpful. Please email me with any questions you may have.

Do you have any suggestions??

2 thoughts on “Exercising with a bad back…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s