Anyone exercise to help back pain

[cronicpain]

I have scoliosis and other back issues. Constantly have back pain. Used to do pump but stopped couple of years ago as wasn't sure if it was making back pain worse.

I've been advised by GP to do some back strengthening exercises but I'm worried I'm going to make it worse.

I used to love going to the gym but I'm worried about going back due to onset of pain

Pilates, but delivered on a 1:1 basis if you can afford it

I’ve found les mills core really good for my back

Find a personal trainer who is also a qualified physio for a few sessions. They should be able to give you safe ideas and put you on the right track

I find taking a couple of pain killers then walking and a hot water bottle on to the pain area once I get home helps.

Definitely do the exercises they work. There are basic ones if you google nhs Physio lower back pain. Also yoga for back pain. Will be a big help if you keep at it

pilates and walking

Yes Pilates but you need a really good teacher and ideally small group (max 4:1) to start with .

You really need a physio to show you proper back exercises. A lot of core workouts can actually damage your back even further if they aren't taught properly, so if you had a bad back, please get the professional advice you need!!! I had a bad herniated disc from playing sport and physio exercises were a huge part of my successful recovery. I learnt so much from my physio, e.g. how it's important to strengthen your glutes and hamstrings too, to aid with your lower back.

If you are allowed to do Pilates then that is the best form of exercise you can do for strengthening the back imo.
You could try Jessica Valant pilates beginners on YouTube. She is also a physiotherapist and does special videos for back troubles too.

Yes, try to get some 1:1 advice from a physio or PT as it will personal to you and your specific back issues/form.

Generally though, Body Pump is not good for backs. The bar on the back is a big no as it puts pressure on the spine. I have been banned from it by both physio and PT.

Good idea to strengthen core thoroughly, using suitably exercises performed well. I haven't tried Pilates so don't know about that.

Also agree that back issues are not just addressed through targeted back / core strengthening. I have had to work with a physio on all aspects of alignment and strengthening to help with back pain because ultimately it is all connected. That's why a trained physio is so helpful.

Generally GPS can advise on medical matters, but for helping you with the whole person, your mobility, your aims for exercise etc, you need to find a good sports physiotherapist. They are the angels who walk this Earth.

A strong core is always a good way of supporting your back and also strong flutes - the whole posterior chain. And hips. I know if I do mobilisations for my hips, my lower back feels great.

I have scoliosis and I do pilates. It really helps with back pain, and lots of the exercises are focused on building core strength. Here is a link to the NHS pilates class for people with scoliosis.
www.nhs.uk/conditions/nhs-fitness-studio/scoliosis-pilates-exercise-video/

Hello, I'm a pilates teacher who has scoliosis. Not all physios and pilates teachers are trained in dealing with scoliosis so chose wisely. The best protocol is to lengthen the back muscles, stretch the areas that are compressed, de-rotate the spine then strengthen - in that order. This will all depend on your curvature (c shaped? s shaped? etc) so you ideally need an assessment.

Pump can make pain worse as the barbell across your shoulders will add to the compression through the spine. I also note that you have other back issues so please be cautious.

Another Pilates fan here. I have ongoing lower back problems and have found it incredibly helpful. I echo the points above about doing your research and, if you can afford it, having some 121 classes so you can focus specifically with your instructor on your body and what the exercises should feel like, particularly when focused on your core. Then you could join a class.

I'd be worried myself about starting with online videos - I do these now but I feel I really understand what I should be doing and doubt I'd be in the same position without having had the 'real' classes first.

Yes , I do. I would avoid pump if you’re injury prone. I used to love it and think I know what I’m doing enough to lift safely but it’s just so quick that you’re more likely to injure yourself. So I lift weights in the gym and do Pilates now.

Pilates taught by a physio - I've started it aged 40 after backache since l was 14 and my back is happier now aged 52 than it's ever been.

I did, fixed my back pain (occasionally comes back after taking a long break from exercising or overdoing something that puts my back in a bad position) and it was so bad I could barely walk (the pain referred down my legs) and stairs were almost impossible. I went to a physiotherapist and did the specific exercises she set, after a few months of that I went to a joint exercise group for people with back problems run by her. She said pilates is very good though I wasn't able to find any group I could go to so just carried on doing my exercises at home until the back pain disappeared and I could start exercising normally.

I would definitely start with physio, you don't want to make things worse by doing something wrong.

I agree with @HowDidWeGetHome (I have a whole bag of congenital spinal deformity & degenerative diseases, and a dollop of scoliosis thrown in for good measure).

I keep my core as strong as I can, and do as much as I manageable to lengthen, open & decompress my spine.

I also use small weights to keep my arm & shoulder strength to deal with daily use oh crutches or sticks.

I’m 50 now (so sound like a bowl of Rice Krispies when I exercise) but even on my worst pain days I try to stretch, keep moving & walk, even if it’s only for a few minutes. Rest is important too, and pacing yourself so you don’t damage yourself more by going full Turtle Hurtle at every physical task.

If you can find a good physio (the one at our GP’s is brilliant) or 1-2-1 Pilates class then so much the better.

Pilates is the answer

I suggest yoga, it's very good for your back and gentle at the same time.

I don't have scoliosis but I had significant back pain thanks to nursing career, and history of heavy weights training and high impact exercise. I started with episodes of sciatica for many years, then by age 50 needed support to get out of bed every morning/off the sofa. (Though I was fully mobile once I got going). Pilates has cured my back pain completely and also helped enormously with hip pain from osteoarthritis. I think strength work and stretching aimed at hips and hamstrings has helped enormously. I'm on holiday, and walked 12 miles yesterday, climbing hills and stiles etc. 3 years ago, I thought those days were behind me. I'm also playing cricket. Yoga made my back worse.

This has completely cured mine after 30 years of pain.

Following because I have chronic recurring intermittant sporadic back issues.

It sound like I could spend thousands and thousands trying to find a "trained" physio or "good" Pilates instructor, and then their suggestions probably wouldn't work anyway. Irk. I would need to expect to spend 5 years of effort trying to find someone with the special magic skills and juggling my time to follow suggested regimes (minimum 6 months each?) before I could decide whether the strategy worked or not.

Don't think I have the stamina (or wallet) for that, lol.

Keen to hear what you do OP, and how well it works.

@lljkk where are you based? Maybe the collective mind can help with narrowing the shortlist of good physio pilates teachers.

The APPI website is a good starting point for these things, but you definitely want some 1:1 sessions. A friend found her kind of pilates when she found a class frequented by bricklayers and plasters - people trying to keep up their mobility for their jobs, and less thinking holistically....