Anonymous
08/08/2024 11:15
Subject: exercising with back pain
Anonymous wrote:Anonymous wrote:A year ago I had a disc injury (bulging disc L5-S1). While that feels basically healed, I am now having lots of mid-back pain, especially when I wake up in the morning. No one seems able to tell me what this is (chiro, PT, GP, ortho, pain managment specialist). I'm wondering if it has to do with my workouts. I am doing weights again, but very light and with (I think) good form. I also walk about 2-3 miles a day. I do occasional yoga and have experimented with pilates. I also do daily PT exercises.
If you've had a back injury or have back pain, what form of exercise did you find that kept you in shape and feeling strong but didn't aggravate your back? I'm a 46 year old woman if that matters.
Mid back pain? Could it be your mattress? Your sleeping position? Have you rested completely? Maybe you are reaggravating it before it has healed? Does it hurt while you are working out? If so, which evercises aggravate it? Anyway...It sounds like your experienced in multiple forms of workouts so I doubt I can help, but, you never know so here goes...my suggestion would be to the Y, T, W raises if you haven't already. Lay on your stomach with arms up at 45 degrees (and raise them up. 3 sets of 12-15. Then arms out to the side (T) and raise them up. Three sets of 12-15. Arms out to sides but bend elbows (W) and raise arms. 3 sets of 12-15. They are great for the mid back. Also band stretches. Hold a band in front of you, lock your elbows, and stretch it out to your sides. Two sets of high reps of 24-30. Face pulls is another great workout for lower traps. That's all I got. Good luck.
I don't think it's my mattress, but I am working on sleeping position. I think my tendency is to curl up too much. I need to find a way to keep my shoulder blades back more while I sleep like I work on all day.
I'm doing some pilates work, but instead of just jumping in with a pilates workout (which I've found in the past to actually increase pain), I'm starting with the very beginning basics and I'm going to go very slowly.
I think I've also been doing too many forward leaning weights exercises (rows, deadlifts, etc.) Even though I've only done these with no or very light weight and focused on proper form, I think it's still too much.
Y, T, W raises have been helpful for sure and are already a regular part of my exercise.
Anonymous
08/08/2024 08:14
Subject: exercising with back pain
Anonymous wrote:Anonymous wrote:I would go see a sports PT. You need a specific strength training program like mentioned above. I was having back issues and I did just that and it’s part of my overall programming now. I think it could really help.
But be careful with this. Get alot of recommendations. And only work with an experience PT. I've done this three times (THREE) and all three times I got some intern or newbie reading a program off a piece of paper and all three times I hurt my back worse! I have a lower back disc issue and I just see the chiropractor when it's acting up and, when it's feeling better, I do a lot of core work and a standard weight training program except I avoid dead lifting. I know some people still like to do it but, for me, it's not worth the risk. I do push press, rows, pull ups, lunges, shoulder press, and lots of accessory work (lateral raises, arms, face pulls, rear delt raises, leg ext, leg curls, nordics, stuff like that (but not every work out) and core work. It took me a long time to get passed the fact that I had a bad back and need to be careful. I stopped being so focused on increasing the weight I'm lifting and just focusing on form, full range of motion, and feeling good. I'm not as muscular as I'd like to be but I'm fit and look good.
That’s fair, but that’s why I said a specific sports PT. And you self pay and deal with your insurance yourself. You get the person you schedule from the website. There are many places like this in our area. But you are likely to end up self paying.
Anonymous
08/08/2024 08:03
Subject: exercising with back pain
Anonymous wrote:A year ago I had a disc injury (bulging disc L5-S1). While that feels basically healed, I am now having lots of mid-back pain, especially when I wake up in the morning. No one seems able to tell me what this is (chiro, PT, GP, ortho, pain managment specialist). I'm wondering if it has to do with my workouts. I am doing weights again, but very light and with (I think) good form. I also walk about 2-3 miles a day. I do occasional yoga and have experimented with pilates. I also do daily PT exercises.
If you've had a back injury or have back pain, what form of exercise did you find that kept you in shape and feeling strong but didn't aggravate your back? I'm a 46 year old woman if that matters.
Mid back pain? Could it be your mattress? Your sleeping position? Have you rested completely? Maybe you are reaggravating it before it has healed? Does it hurt while you are working out? If so, which evercises aggravate it? Anyway...It sounds like your experienced in multiple forms of workouts so I doubt I can help, but, you never know so here goes...my suggestion would be to the Y, T, W raises if you haven't already. Lay on your stomach with arms up at 45 degrees (and raise them up. 3 sets of 12-15. Then arms out to the side (T) and raise them up. Three sets of 12-15. Arms out to sides but bend elbows (W) and raise arms. 3 sets of 12-15. They are great for the mid back. Also band stretches. Hold a band in front of you, lock your elbows, and stretch it out to your sides. Two sets of high reps of 24-30. Face pulls is another great workout for lower traps. That's all I got. Good luck.
Anonymous
08/08/2024 07:50
Subject: exercising with back pain
Anonymous wrote:I would go see a sports PT. You need a specific strength training program like mentioned above. I was having back issues and I did just that and it’s part of my overall programming now. I think it could really help.
But be careful with this. Get alot of recommendations. And only work with an experience PT. I've done this three times (THREE) and all three times I got some intern or newbie reading a program off a piece of paper and all three times I hurt my back worse! I have a lower back disc issue and I just see the chiropractor when it's acting up and, when it's feeling better, I do a lot of core work and a standard weight training program except I avoid dead lifting. I know some people still like to do it but, for me, it's not worth the risk. I do push press, rows, pull ups, lunges, shoulder press, and lots of accessory work (lateral raises, arms, face pulls, rear delt raises, leg ext, leg curls, nordics, stuff like that (but not every work out) and core work. It took me a long time to get passed the fact that I had a bad back and need to be careful. I stopped being so focused on increasing the weight I'm lifting and just focusing on form, full range of motion, and feeling good. I'm not as muscular as I'd like to be but I'm fit and look good.
Anonymous
08/07/2024 09:54
Subject: exercising with back pain
I would go see a sports PT. You need a specific strength training program like mentioned above. I was having back issues and I did just that and it’s part of my overall programming now. I think it could really help.
Anonymous
08/07/2024 09:43
Subject: exercising with back pain
Swimming
Anonymous
08/07/2024 09:42
Subject: exercising with back pain
Do back extensions with no weights to strengthen your back muscles. Disc issues and pain manifest with radiating pain due to nerve compression. If you have dull achy pain that isn't sharp and radiating according to nerve maps, it is unlikely to be a disc again. It's either muscular or arthritis.
Bent over rows, inverted rows, landmine rows, pullups, and Romanian deadlifts all strengthen the back.
Bent over rows, inverted rows, landmine rows, pullups, and Romanian deadlifts all strengthen the back.
Anonymous
08/07/2024 08:57
Subject: exercising with back pain
A year ago I had a disc injury (bulging disc L5-S1). While that feels basically healed, I am now having lots of mid-back pain, especially when I wake up in the morning. No one seems able to tell me what this is (chiro, PT, GP, ortho, pain managment specialist). I'm wondering if it has to do with my workouts. I am doing weights again, but very light and with (I think) good form. I also walk about 2-3 miles a day. I do occasional yoga and have experimented with pilates. I also do daily PT exercises.
If you've had a back injury or have back pain, what form of exercise did you find that kept you in shape and feeling strong but didn't aggravate your back? I'm a 46 year old woman if that matters.
If you've had a back injury or have back pain, what form of exercise did you find that kept you in shape and feeling strong but didn't aggravate your back? I'm a 46 year old woman if that matters.