Best exercise for bad back - posting for traffic

[Thewindofmysoul]

I slipped a disc a few years ago but muscle tends to get easily inflamed. I’ve done Pilates and walking but would like something that raises the heart rate a bit! I tried to start running but after two outings of couch 2 5k my back flared up massively

Anyone have anything they do that works and strengthens rather than inflames their back?

Swimming. Pools should be opening soon hopefully.

The Les Mills classes worked for me after I had my disc repaired. I did Body Balance and Body Pump. Pump looks horrendous on the back but it was actually the best thing for it for building up core strength.

I would respectfully disagree with the body pump recommendation because I find high reps done quickly = bad form = injury.
Strength training could be good though, as it’s low impact but I’d recommend a trainer to make sure you’re not doing it wrong.

Perhaps for now while we’re stuck at home a YouTube walking workout? Jessica Smith is the one I use when I need to do something low impact but cardio.

You are my sympathy, I’m seeing a physio now because what I thought was a butt injury has turned out to be a poorly disc in my back.

Pilates for strength and flexibility, walking for exercise. You could cycle as well - I use the bike in the gym sometimes. I can't swim (for exercise) as I find that strains my upper back/shoulders too much but you might not have that problem.

Another sufferer here. Sorry to say but you have to avoid anything repetitive so running/walking is out. Swimming is fine but change stroke every length or two.

Exercise classes like boot camps would be good. I do ballet fit which is more like an active pilates class to music.

Thanks all. I have a pool only a few mins drive away so I’ll call and see what costs/opening are like.

Thanks @ThursdayLastWeek for the recommendation for YouTube. I will start that in the meantime. I do do Pilates Myself and walking outside but I want something a bit more.

Sorry to hear about your slipped disc. I recommend thermacare heat patches and tons of stretching/exercises that the physio should give you.

A bad back is a nightmare

Cycling. It's nice and low impact and you can put as much or as little effort in as you like. Try and start with about a mile of flat smooth roads or cycle path and build up very very slowly. Make sure you have rest days in between even when doing such short sessions to give your body time to get used to it.
Alternatively, an exercise bike then you can stop exactly when you need without having to get home first.

Yeah I know what you mean. I do pilates every week and live it, but sometimes you just want to sweat a bit!

Thanks @mogtheexcellent yes I did two short walk/runs and my whole back seized up massively. It was crazy.

@Ontopofthesunset I sometimes find it radiates to my shoulders. I will have to see if I can get a short membership of the pool in case it flares up. I just feel like Pilates and gentle walking isn’t enough. Although I suppose I’m not doing Pilates classes anymore Due to CV so I’m probably not pushing myself.

Fellow sufferer here. I found anything that will increase core strength helpful and I do a lot of swimming which helps.

I also find the The McKenzie Methodvery helpful for any flare ups.

Pilates worked for me, but you need a small class and the instructor has to know their stuff, otherwise, you can just end up waving your arms and legs about and achieving nothing.

My husband has transformed his bad back over lockdown. He has suffered since we’ve been together (15yrs) but I think it just reached a point he had to take action. Physios have told him exercise was key but he wasn’t keen.

This is what he does:

Gentle stretches first and last thing every day/night

Pilates Workout focusing on core strength
Light weight training exercises concentrating on building core strength
HIIT workout

He works out 6 consecutive days and has a rest day.

He’s been watching his diet too and gone from 36” to 32” waist. He’s 39 and looks about 25 again. Prick.

I would be avoiding pools until there's a vaccine, tbh. Which is a shame as it's the right answer. Got any outdoors swimming nearby? It got a bit trendy last year so there may be some.

Cycling does wonders for my back, but I have a different issue with mine so it might not be relevant for you.