I have been seeing a chiropractor for about 6 weeks. He is trying to fix my lower spine where it has completely curved and caused the disc between my L5 and S1 to deteriorate (which he thinks over 20 years of running caused). I have been working my upper body now for the last 3 weeks (GS Chest and Tris and GS Biceps and Shoulders - no back). I am feeling better and was wondering if anyone had advice on how to start back in with legs and cardio. I have only been fast walking for cardio. Also, did you heal completely and can you now do all of your cathe videos (such as IMAXes, KPC, etc?) Thank you!
Recovering from Back Pain/Problems
- Thread starter tvillano
- Start date
dbelden1
Cathlete
I'm not an expert but fellow back pain sufferer
I am definately no expert on back issues, but do know that in my own personal experience just this weekend after doing too much too quick I tweeked my back pretty good friday night and was on my back all weekend...
I started again last night and did the Legs and Glutes premix from one of my new workouts WITHOUT weights and only to the extent that I did not feel any strain or stress on my lower back... I did not do the dead lifts and only did shallow squats and lunges, etc. lots of easy stretching BEFORE and AFTER.
I also kept it low impact. I did not do the jumps out of the plie squats or lunges and the like either... Do only what your body tells you... don't push it and be careful. I feel pretty good today and continue to do mini-stretch sessions just to keep everything loose.
I would clear more activity with your chiro and make sure there is no reason you CAN'T progress onto more activity... but you probably already have
I know where you are coming from so take it easy, ease back into things, and don't over do it is my suggestion from recent past experience.
Good luck!
I am definately no expert on back issues, but do know that in my own personal experience just this weekend after doing too much too quick I tweeked my back pretty good friday night and was on my back all weekend...
I started again last night and did the Legs and Glutes premix from one of my new workouts WITHOUT weights and only to the extent that I did not feel any strain or stress on my lower back... I did not do the dead lifts and only did shallow squats and lunges, etc. lots of easy stretching BEFORE and AFTER.
I also kept it low impact. I did not do the jumps out of the plie squats or lunges and the like either... Do only what your body tells you... don't push it and be careful. I feel pretty good today and continue to do mini-stretch sessions just to keep everything loose.
I would clear more activity with your chiro and make sure there is no reason you CAN'T progress onto more activity... but you probably already have
I know where you are coming from so take it easy, ease back into things, and don't over do it is my suggestion from recent past experience.
Good luck!
Shelbygirl
Cathlete
Six months ago I badly ruptured my L5 S1 disk. I had really bad sciatica, my left foot went numb and I loss the use of my left calf muscle. I opted not to have surgery and had months of physical therapy instead. Now, six months later, I feel almost close to normal. My calf is working again, the numbness is gone and I'm left with just some mild pain and stiffness.
To get back into cardio, I did the following (under the supervision of my physical therapist):
Walking on flat surfaces, on a treadmill or outside (no hills, however)
Recumbant bike riding
Elliptical
I started out doing just 15 minutes a session and then added 5 minutes on at a time. I'm now back to doing full blown Cardio Coach on my recumbant bike and elliptical. I can also do almost any type of low impact exercise (although kickboxing still gives me some trouble). Low impact step aerobics is okay, but I haven't really tried it much yet.
The bad news is that high impact is out for me, so the IMAXes are now just a memory. I was told I could attempt some high impact, but that since I had a bad back injury, I will always be at greater risk for another one. For me, doing high impact is not at all worth having a recurrence of the pain. I was very bummed at first but have come to accept it and be grateful that there are still plenty of things I can do (such as Cardio Coach). I can also lift weights, although I've had to drop down in weight. I sadly cancelled my STS order, but I found Jari Love instead. I still do a lot of Cathe weight workouts, but I've learned the moves I need to modify or avoid altogether.
I would say you should consult a physical therapist or a doctor to discuss any limitations you might have. Trust me on this one, you don't want that disk to rupture. I started out with "disk space narrowing" a few years ago but I didn't limit anything I did and I ended up with this crap injury. I know six weeks feels like a long recovery, but if you mess up your back even further it could set you back for months. I have to admit that my doctors weren't overly helpful in terms of getting me back into exercise. PT was what saved me. They really helped me find ways to stay fit with a bad back. They taught me all the essential stretches and strengthening exercises that help a bad back.
Good luck. I hope you are able to return to more normal activities very soon.
Shelbygirl
To get back into cardio, I did the following (under the supervision of my physical therapist):
Walking on flat surfaces, on a treadmill or outside (no hills, however)
Recumbant bike riding
Elliptical
I started out doing just 15 minutes a session and then added 5 minutes on at a time. I'm now back to doing full blown Cardio Coach on my recumbant bike and elliptical. I can also do almost any type of low impact exercise (although kickboxing still gives me some trouble). Low impact step aerobics is okay, but I haven't really tried it much yet.
The bad news is that high impact is out for me, so the IMAXes are now just a memory. I was told I could attempt some high impact, but that since I had a bad back injury, I will always be at greater risk for another one. For me, doing high impact is not at all worth having a recurrence of the pain. I was very bummed at first but have come to accept it and be grateful that there are still plenty of things I can do (such as Cardio Coach). I can also lift weights, although I've had to drop down in weight. I sadly cancelled my STS order, but I found Jari Love instead. I still do a lot of Cathe weight workouts, but I've learned the moves I need to modify or avoid altogether.
I would say you should consult a physical therapist or a doctor to discuss any limitations you might have. Trust me on this one, you don't want that disk to rupture. I started out with "disk space narrowing" a few years ago but I didn't limit anything I did and I ended up with this crap injury. I know six weeks feels like a long recovery, but if you mess up your back even further it could set you back for months. I have to admit that my doctors weren't overly helpful in terms of getting me back into exercise. PT was what saved me. They really helped me find ways to stay fit with a bad back. They taught me all the essential stretches and strengthening exercises that help a bad back.
Good luck. I hope you are able to return to more normal activities very soon.
Shelbygirl
Last edited:
horseshowmom
Cathlete
I've been dealing with sciatica for about 8 months now. (no structural damage, just what seems to be a tricky hip or pelvis which doesn't like to stay put) I've tried every approach, rest, light exercise, moderate exercise, heavy exercise, meds for pain, muscle relaxants, chiropractor. The pain varies, until I saw the chiropractor, it had been 6 months of constant discomfort to agony. After about a month he found the *right* spot and I was instantly pain free. I then spent a month without a twinge and dove into full blown exercise until about 2 weeks ago when it started up again. I have no idea what triggered it (pilates,zumba,yoga,weights,running,elliptical,kettlebell,cycling????????) BUT I think it might have been Spin class. It's odd though b/c nothing seems to make it worse or better until my chiropractor can hit that spot. Although I'm going to ask the doc for more meds to get me through the bad spots.
But, you have more serious issues than I, so definitely ask your doc/pt/chiro for advice! I would start slowly with low to no impact cardio as suggested by others. I definitely 2nd the recumbent vs. upright bike since that's where my suspicions are right now.
Listen to your body. I'm strugging with that part myself right now, but pain does tell us something!
Hang in there. I absolutely understand your frustration and the fatigue which comes with even semi-chronic pain!
Good luck and keep us posted if you find a magic cure!
Becky
But, you have more serious issues than I, so definitely ask your doc/pt/chiro for advice! I would start slowly with low to no impact cardio as suggested by others. I definitely 2nd the recumbent vs. upright bike since that's where my suspicions are right now.
Listen to your body. I'm strugging with that part myself right now, but pain does tell us something!
Hang in there. I absolutely understand your frustration and the fatigue which comes with even semi-chronic pain!
Good luck and keep us posted if you find a magic cure!
Becky
thanks so fellow back sufferers
Thank you all so much for sharing your back woes and suggestions. I really, really appreciate all of your advice. I haven't been visiting the forums for such a long time because it was so depressing to see how well everyone else was doing with their workouts and I could barely walk. It was very comforting to hear your stories that are so similar to mine and to know that there is light at the end of the tunnel. I will definetly take it slow as you all suggested and hope for the best. I will ask my Dr. for a PT so that I can work my way back into excercising. I will share with you my success soon (I am very positive today!) Thank you again and I hope you all will be pain free soon!
Thank you all so much for sharing your back woes and suggestions. I really, really appreciate all of your advice. I haven't been visiting the forums for such a long time because it was so depressing to see how well everyone else was doing with their workouts and I could barely walk. It was very comforting to hear your stories that are so similar to mine and to know that there is light at the end of the tunnel. I will definetly take it slow as you all suggested and hope for the best. I will ask my Dr. for a PT so that I can work my way back into excercising. I will share with you my success soon (I am very positive today!) Thank you again and I hope you all will be pain free soon!