I just started to very gingerly get back into the gym after a year since my 3rd back surgery. When I was in therapy I didn't pprogress as much as my therapist and I would have liked (I too, am a therapist, but an Occupational, not physical therapist) and you need to feel confident going back into that environment. Because of my fear of over-doing it, I have avoided going into the gym but also, I just didn't feel ready to get onto machines yet.
So, I have been going into the pool! Its great-and I am NOT a swimmer. Also, since my back problem became a big deal for me in 2007, I have also gained some weight and buying a new suit was the first hurdle and a whole other topic! With new suit in hand, I just decided it was time to get more mobility back in my life and doing some stretches both in the hottub and the regular pool is first, followed by some leg movements, even completing some laps with those floatation devices are easy. Its amazing what that little bit can do, especially the position of stretching out face down (known as lumbar extension) can provide to the low back.
Supine (or face down) positioning and/or movements are great for stretching out the stomach muscles and hip flexors, not to mention the stretch that is provided to the back extensors. In order to stand more erect and upright, it is important to stretch and use all of these muscles I just mentioned. Being in water provides and excellent, buoyant environment to do just that.
What's nice too, is you can use those pool "noodles" to float face up or down. If you are face down (also called PRONE) you can flip onto your back with the use of noodles; its a great way to change it up, stretch and use the opposing set of muscles or just rest the ones you just were using. By floating, you put yourself in valuable positions without (hopefully) hurting yourself and stretching what you can't when you are on "land".
I love the pool. It has provided me with a great way to exercise/stretch/elongate without undue physical stress on my back. NOw, I really have to be mindful of how I do everything, including and especially HOW I exercise. Check out your local YMCA's or now that the weather is turning my springlike-perhaps an outdoor water oportunity!!
~Mari Lynn
great advice. is there something with diagrams and pics that i can recommend to a teenager? She wants to get back arm strength and use the machines at the gym, i'm concerned she'll make her back worse. Tends to also want to 'max up' the resistance rather than start slow despite advice to the contrary. yeah.
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Good points for exercising with back pain, and I'll add one more:
Before you lift and move be sure to stabilize your spine by engaging your abs first. "Engaging" is not 'sucking in' your belly, but rather, tightening and supporting it. (To engage abs properly, I tell my patients to think about what they would do if they were about to be punched in the stomach- and how they would brace against it- this way they know how to tighten, rather than suck in abs)
By doing this first you are more stable and less strain and force will be directed to your spine.
Happy to contribute!
Strong backs to you all!
~Irene Diamond, RT
http://www.TheDiamondMethod.com