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LADYSTARWIND's Photo LADYSTARWIND Posts: 5,692
6/14/19 12:11 A

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The exercises my Phys Therapist gave me for my sacroiliac joint issues!

The important thing is that you understand what is causing your low back pain before you try to "out exercise it". As others have said, you could be hurting yourself more....or simply not helping resolve the pain.

(For me, some of the things people have listed here, I would avoid at all costs! They actually make my back hurt worse!!)
patti

Edited by: LADYSTARWIND at: 6/14/2019 (00:18)
Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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LE_SIGH's Photo LE_SIGH Posts: 3,132
6/9/19 9:46 P

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Yoga

RENEEWL1's Photo RENEEWL1 Posts: 979
6/6/19 10:08 P

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Walking

VICKYLYLES's Photo VICKYLYLES Posts: 13,903
6/6/19 8:51 P

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walking helps mine.

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SUPERBIEN's Photo SUPERBIEN Posts: 568
6/3/19 9:45 P

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Don't try to self-PT from the internet (unless you can't afford it) - I gave myself a massive disc herniation that way. A good PT was able to do so much for me, but it took a lot longer than it would have if I had just gone in the first place. (Dry needling helped with the nerve pinches, so much.)



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BIKE4HEALTH's Photo BIKE4HEALTH Posts: 14,427
5/18/19 12:28 A

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120 minutes pickleball 6 am indoors



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ENGINEERMOM's Photo ENGINEERMOM Posts: 1,184
5/13/19 12:00 P

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I swim laps!

Being in the water keeps me moving, and that's what helps the most - sitting or lying still does my back zero favors.

Take life one day at a time - enjoy today before you worry about tomorrow.


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LADYBUG1943's Photo LADYBUG1943 Posts: 2,425
5/5/19 4:28 P

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I have a regular yoga routine, taken from Morning/Evening, by Rodney Yee. His morning routine works especially to ease the back and joints into easy movement.

I'm 75 and have good flexibility and freedom from pain.

“Aging is not ‘lost youth’ but a new stage of opportunity and strength.” Betty Friedan


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DIAMONDWIFE2018's Photo DIAMONDWIFE2018 SparkPoints: (56,433)
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5/3/19 10:07 P

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Stretching, supermans, crunches, bird dogs

Jessica

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I didn't get here in a day, but damn I had fun! I know it won't be easy to get out but I plan on having fun.

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FLUFFY83's Photo FLUFFY83 SparkPoints: (180,575)
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5/3/19 12:38 P

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Yoga

Riot, not diet!


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RENEEWL1's Photo RENEEWL1 Posts: 979
5/3/19 7:34 A

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Walking actually helps my back pain.

CUEFITSEATTLE's Photo CUEFITSEATTLE Posts: 4
4/30/19 11:28 P

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Supine twists have been pretty helpful. There are actually several yoga poses/stretches that can help, including knee to chest stretches (on your back) and bridge pose.

MARYJOANNA's Photo MARYJOANNA Posts: 15,910
4/24/19 5:12 A

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Sit ups in the bed



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SARAMC5 Posts: 4
4/23/19 10:33 P

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I have a lot of pain all over my back, shoulders and neck, I have a recumbent bike which I used about 4 years and I started again to exercise in my elliptical and I've been alternating with my rowing machine. You should stretch before and after the exercise and use thermal top and leggings to keep your body hot while exercising and even after. You prevent injuries and relax back pain

LISAELCOY SparkPoints: (39)
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4/23/19 5:51 A

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I do some yoga stretches. Especially the cat-camel stretch is really helpful for my back aches.

SBURDEN Posts: 17,430
4/22/19 10:18 A

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bike

MWAZOWSKI SparkPoints: (12)
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4/22/19 10:16 A

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Thanks, I'll check it out. I have seen some other sites like AthleanX that recommend against certain stretches. But I suspect stretching could be detrimental immediately after injury but is fine once you have achieved some kind of normalcy and can do preventative core exercises and stretching.

MUGABI123 SparkPoints: (155,724)
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4/21/19 5:23 P

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The ATI website has great exercises. Brought me all the way back from herniated discs in my lower back



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MPSULLIVAN1 SparkPoints: (15,598)
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4/21/19 1:21 P

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This is the plan that I follow: http://site.stewsmithptclub.com/lowerbackplan.pdf

Stew also has a great deal of workout plans to follow. Here is the link to his website: http://www.stewsmith.com/

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4/15/19 9:06 A

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LUANN_IN_PA Posts: 31,156
4/12/19 8:50 P

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For pain, I would do whatever is specific for the source of that pain.
I certainly would not want to make things worse by doing the wrong things.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
MWAZOWSKI SparkPoints: (12)
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4/12/19 12:58 P

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Thanks! I have a referral to PT from my doctor and just need to line up the time. My doctor did say that a lot of what the PT will show me is available online. I figured to ask this forum and see what was working for other people.

LOTUS737's Photo LOTUS737 Posts: 6,310
4/12/19 12:56 P

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I would recommend going to a physical therapist so they can show you safe exercises (and form!) as it also depends on what the cause of your low back pain is! Generally strengthening abs/glutes/hips can help, but you have to be careful with how you do those exercises (eg planks are better than crunches).

For me personally I had a severe muscular spasm and after reading this article: https://www.ncbi.nlm.nih.gov/pubmed/22142713, we found a trainer with a medx machine where we were living at the time and it made a huge difference. We have since moved and I now go to a superslow center for my strength training- the machines are all designed for pt use and the methodology (which you could apply at a regular gym as well!) reduces risk of injury.

Again, I think the best initial course of action is to get clearance from your doctor and start out with PT and then go from there. Good luck!

Healthy choices and actions have positive impacts, even if the scale doesn't move!


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MWAZOWSKI SparkPoints: (12)
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4/12/19 12:24 P

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trying to manage my lower back pain to avoid future flare ups. what exercises and stretches work for you?

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