:bouncing: Exercise?? :bouncing:

:wave: Hi, I have been suffering with my lower Back for years now, although the sciatica as eased off most of the time. I still have a slipped disc and spinal stenosis.

The disc did'nt actually slip untill I had an incident stretching almost 2 years ago and have never been able to do the same things since.

Obviously I have opted out of the operation they offered me, but I was wandering. Is there any exercises we can do to keep other parts of our body fit?. Although I am slim I just feel so unfit.

I turned 30 :eek: in december and I don't want to get old and flabby before my time...lol.

If any of you know any tips you have used for toning your bum, inner-thighs and biceps...lol, I would be really greatfull.

I realise walking would be Great!, unfortunately it is not an option, :nono: I can't walk very far before the pain becomes unbarable.

Thanks Very Much :)

Tina xx

look on the internet on how to do an exercise called 'the bridge' it helps out some peoples back pain im not saying it will work for you but ive heard it really helps

Everyone's exercise program needs to be tailored for their own situation--one person's godsend is someone else's....disaster. Particularly with stenosis, most things that put your back into extension (like back bending) will make it worse. Bridging can be great for some people, but it is a relatively advanced exercise if you're in any pain. Most people start with very basic ab strengthening and gentle pelvic tilts if these are tolerable.

Standingman

Hey Tina. I would have to agree with standingman. You have to be very careful what you do for exercise. You would probably be best served by a professional. Have you tried physical therapy? No offense to anyone on the board but I wouldn't try any exercise a doctor didnt tell me to do and only after one reviewed my MRI's and all the other tests and operating notes. We all have unique injuries and physical makeup etc. so its good you wanna exercise to help your back but please be careful you may end up doing more harm than good.
Kevin

Thanks for the advice you guys, I have tried Physio but they were too scared to touch me in the end as I would lie there, the tears streaming down my face as they were lifting my legs etc. :rolleyes:

That must have been about a year ago now, I was Hyper sensitive back then and leaning over to the right in a bad way. I am upright now, unless I push my luck which makes me start going over again. Do you think they would consider trying again with me. Our doctors are not very sympathetic at times. Sometimes make me feel as though they think I just don't want to work, they are so wrong.

Thanks for the info on the bridge that does look like it would be nice. Actually trying to do it might be a different story, but I am willing to give anything a try. :) Usually just looking or thinking about doing something my body tells me if I can or not.

Thanks again, you guys are great on these boards!

Tina xx

I have had many years of being bent over sidways and forward so I know what you're going through. Many experiences of rest and rehab exercise have brought me to a point where I am mostly doing maintenance now, with periodic setbacks. When I was bent over, was incapacitated and in excruciating pain, it was advised that I rest on heat or ice (I say, whichever one feels best to you or alternating) is the place to start. Sleeping with a thick cushion under your knees when on your back and between your knees when on your side help a great deal. Sleeping on your stomach is usually not advised. Once you're feeling a bit better or after a day or so, begin moving around simply by pelvic tilts, as others have advised on the boards. You can do them in bed. Hold your tummy in and press the small of your back into your mattress while putting your arms to your side, palms down. Do not press hard. Just a little and go slowly so if it hurts, you can stop before you injure yourself further. The other trick at that point for me was to use my quads to hold myself up, vs. my spine. This means that any exercise you can do when you're feeling better, to strengthen your quadsl and training yourself to put your weight on your quads (muscles above and around your knees) will take the pressure off your spine. Keep in mind I am not a doctor. I'm speaking about what has worked for me because your explanation sounds painfully like my own experience. It may take a while, but with diligence and perseverance, you should be able to improve over time. I do, however, also recommend you get these exercises supervised by a physical therapist. Just because one didn't work for you, doesn't mean you won't find another with far more compassion and patience. Sometimes, deep breathing and relaxation can help in the meantime. This is my first post. Hope I haven't bored you or gone on too long. I hope you feel better soon.

Hey Malka,

Welcome to the boards :wave: , the people are great here. You did'nt Bore anyone. I appreciate your advice and Thankyou for taking the time to reply to me as with the others.

We are all in simular situations here and it is good to share experiences and tips of how to get a bit more comfort in life.

Sometimes it is good just have a vent on here as everyone understands.

Thankyou!
Tina xx

Try Swimming?

Great Advice Thalia, but I can't swim :rolleyes: lol :D

Even if you can't swim, you could try just walking in the shallow end. The water will take some of the pressure off your back and you can still get some exercise. Before I had surgery, it was the only activity that I could do without ending up in more pain. It's worth a try.
Jill

Why not try yoga. My dad has a slipped disk, along with other back problems, and yoga has helped him. Everytime my hubby has back pains, he does some yoga moves I've taught him, and it eases the pain. Any exercise that works the core will be good. Also, diet is important. The less weight on your belly, the less pain on your back. Just like a strong back is needed to have strong abs, strong abs ar needed to strengthen a back.

Howdy!
I have had success with bellydance. I struggled with lower back pain and a shoulder injury. Dancing helped eliminate the pain and build muscle strength and endurance in my shoulder. I still sleep with a bedbuddy type heat on my back at night, but that is just because I found dancing addictive. :) It doesn't matter how old you are or how limber, you do what you can do, and it is liberating. Men and women both can benefit. You can usually find classes at local community centers. Would be a good idea to check with your doctor first though. -Gabi

Maybe try getting a physico ball? Mine has helped me a lot and it's toned my abs as well as letting up on the pain. Just sitting on it works your ab muscles, even if you just use it as a chair when you're watching tv or on the computer.

Katt