Back pain when walking

[Catchthepigeon]

Hello

I'm very overweight and through lockdown and since have piled on more weight and become even less active to the point I'm now starting to feel aches and pains I haven't before (I'm early forties).

I'm starting with walking but it's agony for my lower back. I get its catch 22 and losing weight will help with that but in meantime wondering what I can do. I have bought a back brace to try to see if that help...but any other thoughts?

I've always wanted to try yoga or pilates but too intimidated to go to a class at this stage.

Would value any ideas or recommendations

I’m not loads of help with this one but just wanted to say why don’t you try yoga/Pilates on YouTube? There are loads of great ones. Just need to get yourself a mat.

I recommend yoga with Adrienne - she’s so lovely and has so many different ones. She even has ones for back pain (just type in ‘yoga with Adrienne back pain’ into google and you’ll see a few different ones.

All you need is a yoga mat ideally or just carpet/a bit of space on the floor and some comfy clothes. 😊

Otherwise don’t be afraid to find a yoga or Pilates class for beginners. It is a bit daunting going along but everyone will feel like that in a beginners class and you can hide at the back. Maybe see if a friend can be persuaded to come along!

the only part I know for sure is that you should keep moving, OP. Becoming more immobile by doing less activity will make it worse, for sure.

Go to an osteopath or physio, no point starting out by exacerbating existing injuries.

I have similar issues and also am overweight. I find I need to build core strength, because the pain is caused by your back taking the strain in lieu of core muscles. I enjoy kettlebell work and, if I stick at it, it helps enormously. Windmills and woodchops particularly stretch my lower back as well.

I follow Body Fit by Amy on YouTube and do her core workout together with some other back stretches.

Be careful. Yes you do need to exercise to strengthen the muscles, but you need to do it the right way - if you injure yourself you won't be exercising at all. I'd second the advice to consult a physio.

I'd suggest lots of stretch exercises, abs workouts, planks. And lots of walking.

But - I am not a physiotherapist...... so, before you do ANYTHING, see a qualified physiotherapist

I’ve got a disc protrusion in my lower back, though it was suspected arthritis. When I was referred to rheumatology the rheumatologist advised swimming could help with lower back pain.

I unfortunately couldn’t try it due to my skin condition.