Workout for severe lower back pain

[blkblt]

Cathe,
I am exercising 4-6 times/week consistently. I usually include cardios, cardio-sculpt, Pilates and Yoga. I try to get in 200 minutes of cardio/week. 1-1/2 year ago I had a severe herniated disk (L5-S1) and after 12 weeks of excrutiating pain (sciatic)I was able to avoid surgery. Since then my back is quite weak, specially in the morning. I have tried your Low Max from the Hardcore series and I really like it. I am looking for 60 min. workouts that my back can take. I cannot do any high impact, jumping and plyos. Even with Low Max I go easy on all the squats in the blasts sections. I use only a 6" step as it moves too fast for me and I'm afraid to "twist" something in the back.I am also having more difficulties with the kicks ( as a martial art black belt it's hard for me to take). I would like to add to my Cathe's collection but I am not sure of which ones would allow me to get a good sweat but not aggravate my back situation. I am looking forward to your suggestions in both cardio and cardio/sculpt workout.
Thank you in advance for your suggestions.

 

[janiejoey]

Not Cathe, hope you don't mind.

I suggest Rodney Yee "Back Care Yoga for beginners", (don't let the word "beginners fool you, it is not a waste of time) has helped my husband a lot with his life time back aches. Anytime you move and stretch is really good for your body. In some cases Yoga can prevent surgery. Wouldn't hurt to try it, as long as you are slow and careful at first, and then slow and careful always. Do this at least 3 or 4 times per week for a few months and see if that works for you. I think it is a half hour long.

Last week I hurt my back muscle, Ouch!x( Slowly but surly it's been getting better, and I move around so much better now. I will start incorporating exercise again today. I think if it wasn't for Yoga, it would have been longer.

Let us know how it goes with you, OK?

Janie

The idea is to die young as late as possible.

www.picturetrail.com/janiejoey

 

[Juliebeth]

Hi Christiane,

Not Cathe here, but as a nurse who sees patients everyday with your condition, I would like to make a few suggestions:

Core Max: the stronger your entire core, the stronger your back will become. Also, when your abs get stronger, they take away some of the work load from your lower back muscles.

Total Body Stretch: to loosen the tightness and increase your range of motion.

I am sure you could handle Low Impact Step & Total Body Sculpting, and Low Impact Circuit as well. Low Impact Circuit, in particular, would also provide you with some functional fitness moves. As always, you may need to modify some movements and take care, but these should help you quite a bit. Please use care when you do step and the move is "leg extension"..keep your core tight and don't use much momentum, aviod allowing your leg to swing back, and keep your back fairly straight and tall.

I also second the yoga suggestion. I am not familiar with the one she listed, but yoga, in general, provides great core strength without any undue strain on your bones or spine.

I admire you for taking steps to increase your fitness level as well as taking responsibility for your health. I see people on a daily basis who just are too afraid to even try; I get real excited when I get a patient who wants advice such as what you have asked for. If you post this question in "Open Discussion", you might hear from somebody who has had your back trouble.

Julie

PS: My DD has a Black Belt also, and her favorite is Kick, Punch and Crunch. I think you might need to hold off on that for awhile, though...

 

[catwoman]

My chiropractor gave me a series of stretches and static exercises to do for my lower back (I've got three chipped disks in my lower back and have always experienced low back pain). I take about 15-20 minutes before every workout and go through that whole series of stretches and exercises. Since I started doing that, I hardly ever experience low back pain. I also do 5+ minutes of core work with legs propped on a chair at a 90-degree angle every day. This strengthens the proper core muscles that I need to stabilize my lower back, without straining the muscles that could pull my back out. Plank work also seems to help.

 

[blkblt]

Janie, Julie & Catwoman,
Thank you all for your input and suggestions. Although I am incorporating some Yoga into my rotation I may not have enough. Julie, I did order the DVD's you were suggesting as I checked the clips online and they seem doable for me.
Catwoman, can you email me the exercises you are doing? ([email protected])

Again ladies I thank you for your suggestions.
:7

 

[SuriTkd]

hi christiane,

i have problems with l3-5 and am also a black belt. the advice given is wonderful. as for the kicks, they are different in the workouts than what we do in class. you can do them without much pain if you take it slower. work on form and technique, rather than speed until you are healed. you may want to lower the kicks as well.

feel better.

suri