Health & Fitness

Help! Need Ideas For Fitness While Dealing With Pain

Health & Fitness

Posted by: clintsgirl

19th Apr 2011 04:54pm

Hi all,i have been dealing with pain(back)for over 10 years. I want to get my body back in shape,need to lose about 15kg,ive tried alot but would love to hear any suggestions on what i can do to lose weight that doesnt involve to much hard movements? Thanx


Comments 21

Kessa1959
  • 20th Jan 2014 10:46pm

Swimming is good - even just starting in a heater pool with walking. I also do yoga & pilates and find that when just walking upsets my back I can use a bicycle.
It's a matter of starting slowly to find an exercise which you can manage and slowly build up on it.
I try to walk up stairs instead of using a lift and will park my car at the far end of the carpark to make me walk more.

Sawf
  • 5th Oct 2013 01:04pm

Movement of any sort is good for burning off kgs, also as has been mentioned water is your friend because it takes stress off your body but you do work up a sweat, and a strong core will definitely help with your back. Get advice on safe ways and exercises from a personal trainer who is (reputedly) trained to deal with return from injury/rehabilitation. Good luck.

Maz69
  • 30th Sep 2013 11:17am

H there I have had pain all of my life from spina bifida and other ailments. I have had eight spinal operations and broke my back in 2012 and had more screws etc. inplanted.The thing I know that I must do is exercise. I exercise a fair bit because like you I cannot carry excess weight because it makes the pain worse. Some of the Pilates exercises for stretching are really good as are some Yoga moves and I recommend Tai Chi for balance. I do not do all of the exercises in these DVDs as some would be harmful but the leg streching and other exercises help tone your body as well as lengthen your muscles thus your shape. Seek medical advice beofre trying anything please.I do the exercises in A DVD called Heartmoves which is on the cardio website twice a week and these can all be done whilst sitting down. I am lucky enough to have a spa so that helps very much. I would not start any exercise regime without talking to your doctor or a physio. Physios have lots of gentle start-up exercises that can move you in to exercising gradually. Walking around the yard twice a day is a good start. You don't have to run a marathon you just have to move. Always warm up before exercising and stretching on its own can be helpful to your body. I saw the comments regarding water exercise and I agree that this is a very good way to start moving.Pain is a perception that comes from our head. It is certainly real but mind/body work in pain management can be of enormous help. Perhaps you could write down the worst thing about your pain, then analyse how you can use your fabulous mind to help control the pain. For instance when I go for a walk I either use my MP3 player as a distraction or I simply count my steps, that is instead-of behaviour and it works-it may take a while but concentrate of counting, humming anything but the pain. Listen to your body as it knows best and obviously eat only as much as you need and eat food that is non-fattening. Good luck. xx Marie C

typhoon
  • 23rd Apr 2012 07:17pm

I had my back operated on 19 years ago for prolapse of the spine and i have spondylitis in the neck but i went back to ballroom dancing to get my body moving. The core of my body has strengethened up with my osteopath noting a marked improvement to other patients with similar problems. Dancing is much harder than it appears but the rewards make it worthwhile.you have fun whilst you exercise and socialise at the same time. My body has strengethened, blood pressure dropped, fitness improved dramatically and you can find the level that suits you. You have nothing to lose by trying.

daisy
  • 23rd Mar 2012 01:16am

iagree with frakie with the water swimming or what exercisesis what you need for painAdvil or nurfeon also good for pain go to chirapractor with back and to ahospitalin phycio area and get them to give you some exercisesto do and they give you some paper with exercies written on.and do them it will ease it .or have asmall jog.take up catalouge work and go and drop magazines to peoples doors.you will soon lose weight if thats what you will is.or weight watchers .ihope it has helpedRobyn

nusanan
  • 13th Mar 2012 06:44am

I am 71 and have 2 slipped discs after taking pain killers and doing light excersises it worsened so i went to a chiropractor and have never looked back if you are on a pension you get 5 visits through medicare which are a great help after that it is usually occasional visits to make sure you dont go backward.I now only take 2 panadol osteo twice daily for arthritis after a long time on oxycodone that is almost a miracle.

Tricia
  • 19th Feb 2012 11:27pm

I to hsve fibrimylgia and protruding discs in lower back that hit on the sciatic nerve. I to would tell you join a good gmy with qualified rehab trainer so they can work a programe for you. If you can do it a rehab programe to start is a huge lift iff point .I did mine at Epworth Camberwell you can do both in patient and out patient programes . One of the main ephasis is on core strenghth and building thst but also how much our mind controlls our pain levels the sessions gave you lots of stratigies to help you and once again the eater theraphy was invaluable. Also the use of massage and keeping a chart of your pain what sets it off when ti back off the exercise so as you ate nlt causing further problems. It is definately worth while if you can do it it is a huge jumo start and gives you the tools to help yourself and know when not to push and cause a major flair up. Good luck hope you can use some of this advice.

Kessa1959
  • 18th Feb 2012 04:07pm

I suffer from Fibromyalgia and Rheumatoid Arthritis and find that regular exercise (although painful) really helps keep my fitness and flexibility. I go to a woman's only Gym where with the assistance of my physio they have tailored an exercise program for me which is regularly reviewed.

I find Yoga & Pilates excellent for strength and flexibility and also use the treadmill, bike and cross trainer. I only work at my own pace but it is surprising how regular gentle exercise helps to slowly reduce weight and give you confidence.

Stormed
  • 18th Feb 2012 04:01pm

I have Polymyalgia (similar to Fibromyalgia) and degenerating discs in my lower and upper back and had similar problems with exercise, and consequently weight, and found that taking emu oil capsules (available on line and in some health food shops) hugely beneficial with regard to pain relief. You need to take them for about twelve weeks before you feel the real benefit, and bear in mind that not everything works for everybody in the same way, but I would recommend them to anyone to try as they made such a difference to me.

Anonymous
  • 3rd Jul 2011 09:36am

Hi,
I have had RSI (repetitive strain injury) for over 10 years, had a lot of therapeutic treatments, but the thing that has really made a difference is Bikram yoga. It's gentle yoga poses done in 38 degrees heat and humidity, which means you get a really good workout, without the pain afterwards, as your muscles are warmed up properly. I can now rotate my neck fully without pain, garden, pick up big baskets of wet laundry etc etc, without the pain and discomfort of the past.

I have also lost about 7kg, but people say I look like I have lost 10+. I have dropped from a 14-16 to a 10-12 in most of my clothes. Consistent Bikram yoga practice helps your body to reshape to a more slender profile. Bikram studios are in most major cities, they also have CDs and books for people too remote from a studio.

hoppy55555
  • 2nd Jul 2011 06:22pm

It is really hard to discribe the pain.To exsplain how it feels is impossable.How would a person discribe waking up and not being able to move,not being able to see and not knowing anything to do.I was rideing a motorcycle home from work.A car went though a stop sign at approx 170km and went straight over me.Not wakeing up till over ten months later.Have 241 breaks in my bones.While in my coma, all my familly were told that my back is broken in three spots.That I would be bed riden,then they did not know about the brain damage.Can I surgest that if you drink no other drinks except water for seven days.You may see a large differance.

Loopie
  • 23rd Jun 2011 09:04pm

That all sounds fantastic, you sound like you are really doing well and enjoying it. I hope you keep up with the exercises and enjoy your new lease on life.

Loopie
  • 6th Jun 2011 09:32pm

I have been dealing with back pain and chronic pain due to Lupus and Fibromyalgia for years, and have found that the pain is easier to deal with, with movement. Slow impact aerobics, or controlled exercises with weights helps. You will need to build up your stomach muscles to support your back too. Once your movement improves you will slowly loose the weight you want too. Stretching is also very important, especially stretching out the legs, you will be surprised what a difference it makes. Good Luck.

rainey59
  • 23rd Jun 2011 06:05pm
I have been dealing with back pain and chronic pain due to Lupus and Fibromyalgia for years, and have found that the pain is easier to deal with, with movement. Slow impact aerobics, or controlled...

Great comments Loopie,I have just recently got back into a gym and aqua aerobics after 25 years,as I too have dealt with chronic back pain most of my adult life.....the trainers have worked out a programme for me to follow and I get assessed every 8 weeks! I never thought I'd love the exercise you can do on a ''fit ball''(was scared to death I would fall off,lol...but it is AMAZING the SIMPLE but effective exercises you can do with the f/ball! I also use LIGHT weights and controlled pully weights,you work at a pace you are comfortable frankie....the rest WILL follow and of course WE ALL know eating healthier is a KEY factor......I never thought I'd get back into a gym,but hey,I am 51and there alot of ppl older than me too there......so if I can do it,anyone can,stay POSITIVE in your MIND.....YOU CAN do IT frankie! Good Luck:)

White Crane
  • 3rd Jun 2011 10:12am

water walking sounds a great idea..have you also thought of Tai Chi? With the right Instructor it could be used as remedial exercises..there are Schools advertised online if you want to investigate

Poppy
  • 17th May 2011 07:24pm

I can sympathise. Three prolapsed discs in lower back. What helped me was investing in a good gym membership anmd working with a trainer who specialise in rehabilitation. Low impact, weight training with an emphasis on developing core body strength. It took some time, with commitment and good nutrition but I lost the weight (about 30kg) and haven't had problems since.

franckie
  • 12th May 2011 01:05pm

Just to add I received latest Runner's World magazine from newsagent last night and there's a section on water running exercise plans in it so may be of interest.
Good luck.

franckie
  • 9th May 2011 09:29am

Water aerobics and water exercises such as walking up and down pool uses a lot of resistance but no road bumbs, jolts or impact. Holding onto pool edge and gently, lowly swinging one limb at a time, etc. I had to do a water rehab class after a dislocated knee - all the elderlies who'd been doing the class for some time were thrashing me - they were so strong! It was fun, social, good music and everyone was there for same reason. I know people who do same water class that are at both ends of fitness spectrum - all there for same thing works really well.

Anonymous
  • 16th Jun 2011 12:30am
Water aerobics and water exercises such as walking up and down pool uses a lot of resistance but no road bumbs, jolts or impact. Holding onto pool edge and gently, lowly swinging one limb at a...

hi frankie..fresh fruit plenty of water and an active mind applied to yr goal...think fresh.think positive.think of the new you..self love

franckie
  • 9th May 2011 11:27am
franckie,thanks,that is a great idea & i am definately going to try it,i think that will work very good,nice one:)

glad to help. a lot of pools also have buoyancy belts you can borrow to wear to keep elevated in water for water running too so you can go from very gentle exercise in the pool by yourself or in a rehab or aerobic group through to water running and adv classes so you'll never run out of levels or variety. Many hospital and community pools have public classes of various levels and to walk around or run on the spot it doesn't matter how crowded any pool is there's always space so have fun!

clintsgirl
  • 9th May 2011 10:31am
Water aerobics and water exercises such as walking up and down pool uses a lot of resistance but no road bumbs, jolts or impact. Holding onto pool edge and gently, lowly swinging one limb at a...

franckie,thanks,that is a great idea & i am definately going to try it,i think that will work very good,nice one:)

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