Best exercise for stretching / strengthening spine

[Fistralstorm]

I'll start by saying I have MS but I'm an ex runner. I've had a long period of ill health and have suffered from muscle loss.

I used to be very strong and toned. Fit and able to run 10km and row well. I was at my absolute fittest during covid and I ran 5km every single day.

I think I'm ready to get back into shape. And I was wondering what I should be doing?

Strengthening / straightening my spine is my priority as my back hurts (low level but getting worse) and my posture is bad. I have no core muscle.

Is it running? I also have some 4kg dumbbells.

I have MS too and core exercises need to include front and back to give you back that strength. Your nurses may be able to refer you to a neuro-physio who will be well placed to guide you

Thanks @Mumaway I didn't know that (about the front and back!)

I have asked my nurse but they dumb it down quite often and just recommend swimming in a heated pool. Which makes me feel dehydrated. I'm not getting much else from them at the moment

(Which is probably why I've let it go on for so long!!)

If you can afford it, have some sessions with a competent pilates teacher. Pilates has been transformational for me.

Agree Pilates is hands down top choice for core. But you do need to start off with in person classes with a good teacher - not online, you really need someone who will come round and check you are using the right muscles and correct you.

Once you have some core strength you can build on it by doing planks at home.

How would OP identify if she had found a competent Pilates teacher?

Pilates in an equipped studio so you can work on reformer, trapeze fable, chair etc with a well qualified teacher from either Polestar, Stott, Balanced Body or PMI. You can and should ask for qualifications and seek recommendations - a physio would know. Im a Pilates instructor and would only work with a client with MS on a 1:1 basis and not group for at least 4-6 months to ensure that they were then safe to be in a group class. As a method dedicated to spine health, overall body strength and stability, it's ideal for MS sufferers.

Ideally, word of mouth. If you know anyone who does Pilates ask them, or ask for recommendations on a local forum/Facebook site. Say you want someone who will come round and do individual corrections, not just lead from the front.

I see a neuro physio. My gp refered me. Working wonders

I think planks are meant to be good for strenghtening core, I do the bowflex 3 minute plank everyday. There is a plank support thread on here.

I also like Yoga with Adriene. She does an excellent 30 min video for lower back pain which really helps.

This one

I would also say Pilates though have no expertise in MS, but I would say definitely avoid running until you’ve strengthened your core back up, or you could do more damage. The Pilates I go to is run by an nhs physiotherapist in her spare time, just a thought but looking for a class run someone with those skills might help when looking for a class and teacher you can trust.

Love this idea! I used to be really good at planks. I did them every night before bed!

I reckon I could manage that in the first instance.

Do you recommend any apps?

I just follow the youtube video here.

I think there was an app mentioned on the plank thread. Will see if I can find it.

This thread
https://www.mumsnet.com/talk/exercise/4788762-planks-everyday-for-a-month-join-me?page=18

The thing about Pilates is that it both strengthens and stabilises joints. I would do a proper class where they work on the whole body rather than just one off exercises like the plank where you might unbalance the body,