For those with a really bad back

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I wondered if there was anyone on here with recommendations for exercise for those with a really bad back. My consultant has told me I can't ever run again.

My l5/s1 is completely shot and I have back and sciatic pain.

I do Pilates twice a week.

Yoga - although it's obviously along similar lines to pilates.

Swimming but not much breast stroke (can really flare up lower back problems) - front crawl and backstroke are good for backs though.

Walking briskly is good too, although it will feel like a big come down after running, it will keep basic fitness there and is great for your back.

Always wear good footwear too and replace frequently.

Anything that can help strengthen your core but that is low impact. Pilates will be fantastic for this along with swimming, yoga and walking on an incline.

Classes at the gym such as Bodybalance or anything core-focused. The instructors will be able to give you exercises to help and also give variations on any movements that are not suitable.

The focus has to be on controlled movements and try to avoid anything that can jar your spine such as sit ups.

Lots of stretching before and after exercise will help and try to get regular massages if you can.

I have ankylosing spondylitis (arthritis affecting my back). I do lots of Pilates, swim front crawl and cycle. Yoga and tai chi are also good options.

I has an L3/L4 emergency discectomy 12 years ago and have life-long nerve damage.

Just an an FYI, I run between 5km-10km daily. The key for me is correct form when running: so no bounce at all (I could easily run without a bra on my E-cups, so controlled is my movement), correct foot placement and relaxed and still upper body. So if you want to run it is possible.

It helps that I have lost weight (I was 17st initially, 14st when I started running and now under 10st) and do core and back strengthening exercises daily.

Thanks all for the messages. Poor you FATE I have nerve damage too, it's pants. My consultant told me to never run again. I would love to as my lack of exercise has left me fat (which exasperates the back probs) and I know the running would get it off quickly.

I have had 4 microdiscectomies to my l5/s1. I ran a little bit (not like before though) after the first 2 but I now have no disc material left in that disc so my bone rubs.

I am feeling much better with the Pilates but want something a bit hitt based ideally as I'm so fat now I don't recognise myself in the mirror or photographs.

Walking - keeps my back in check and best thing for weight loss.

I was similar to you and took up swimming with masters club, I got lots of coaching renewing technique and ended up doing lots of sprint training it s hugely effective (that was the most toned and fittest I ever was back then ) I only don't do it now as I m too busy with dc but hope to get back in the new year .
I would absolutely recommend it - you can HIIT or sprint train and it s so effective for Cardio vascular fitness. I wAs swimming 3 times a week. Massive benefits . But coaching re technique important to protect your shoulders !

DDP Yoga. There’s an app (that I use) but also a growing number of teachers across the U.K. it’s non traditional yoga with an emphasis on raising the heart rate to get it into the fat burning zone. It’s done great things for my flexibility and chronic lower back pain (scoliosis) but has also helped me lose almost six stone. It’s very American but if you get on with the style it’s a lot of fun and really works. It’s only £6 a month or so for the app too.

I’m in the fitness industry. Just be careful with HIIT, I see a lot of injuries due to incorrect form and burpees are the worst thing for your back.

Swimming is a great cardio option.

I have hyper mobile joints and I’m not allowed to run either. I do intervals on the cross trainer at the gym. It has the same effect on heart rate but is almost zero impact.

Swimming for fitness (see thread on here) would be my choice of exercise if you want to burn fat but also protect your back

Cycling was good for me when my lower disc problems peaked. Get a good bike fit, I raised up my handle bar stem, it’s excellent cardio with no impact. The GP said they’d recommend it along with Pilates or Yoga to several folk. Or Walking if that doesn’t hurt too much, get a min 10,000 steps a day in, it’s brill fat burner and cheap

I swim quite a bit but I do find lots of crawl aggravates my discs which really annoys me as I love the low impact of swimming so approach with caution if you have difficulty back extending. Back stroke, kicking on your back and kicking on you side with a float under the extending arm is good when my lower back is sore.

DP finds gentle cycling helpful. Also, not exercise, but a tip that makes a massive difference-he gets up in the morning, walks around a bit, then goes back to lying down for 10 minutes. A physiotherapist told him that it helps to reduce the swelling round the discs. Dp really feels it if he doesn't schedule in enough time to do this.

Yoga is brilliant

You can do quite energetic yoga (ashtanga, vinyasa flow or yin ) which will make you sweat and tone you up. I love it!

I do have some back pain and this strengthens your core.

I still run too (dodgy knees in my case( but think it's not brilliant for me.

Ask about weight lifting. It might not be possible but if it is, it’ll keep you fit and muscles developing with 2 sessions a week.

Another 1up for swimming, and road cycling (not offroad) if that doesn't exacerbate your back - for me it helps, but I know others who can't.

I swim but I had to adjust my stroke because of lower back problems. Basically I limit breast stroke and front crawl. And in front crawl I let my legs trail lower in the water than is normal. Otherwise it’s more overextension.