Exercising with a painful back

Hi!

As I mentioned in my last post I fell down the stairs on New Year's Eve and badly hurt my tailbone. The next day I was black and blue on my backside, stiff as a board and could hardly walk, yet staying still only made it more stiff. So I walked a lot and tried to see whether there were exercises I could do even with a hurt back. There are probably gazillions, but here are some of them that worked for me. Instead of using the floor I used the sofa for cushioning. If you are reading this because you have a painful lower back and want to exercise, keep in mind that my back probably hurts different from yours.

As you can see in the pics I am using ankle and wrist weights; this is the first time since I fell. Have to build it up slowly. Furthermore I use a lightweight microfibre towel for cushioning and taking up sweat.

1. Touch your toes 1; since the hurt part is up, this works for me. Lie on your back, knees bent, feet on the ground (sofa in my case). Stretch up one leg towards the ceiling and touch your foot with the alternate hand (left hand to right foot). Make an effort to stretch out, this works the abdominals.

2. Touch your toes 2: Lie on your back. Stretch both legs up towards the ceiling and touch your feet with alternate hands. Make an effort to get up as high as you can.

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3. The bridge: Lie flat on your back, knees bent, feet on the floor. Lift your pelvis towards the ceiling, at the same time lifting the left leg up so that it is flush with the bent leg. Try to make your body as straight as possible. This works both the abdominals and the glutes.

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4. Scissors: a typical Pilates exercise. Lie flat on your back, your legs straight up. Now drop one leg down, keeping it straight, and not letting it touch the ground. Still keeping it straight, lift it up again and drop the other leg.

5. Hip roll: Lie flat on your back with your knees bent. Now straighten both legs towards the ceiling" rolling up" your body. Come down partways and lift up again. This works the abs.

6. Side bends: never my favorite but they go well with a painful backside. Lie on your side, both legs bent at 90 degrees or the lower leg bent and the upper leg straight. Lift your upper body up towards the waist. It is a small movement, but it works the oblique abdominal muscles.

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7. Ab slide: this is one of my favorites because it is tremendously effective without great movements. However, form is everything here! If you don't do it right it is no use. Lie flat on your back, knees bent. Tilt your pelvis up and tuck your navel into your spine. Slowly slide your feet downwards until you have extended your legs as far as they will go, still keeping that pelvis tightly tucked in. It should be physically impossible to stretch your legs. I do only 10 reps of these a day, but with conviction, and it feels really tighter after just a week.

8. To top it all off, today my all-time "favorite" (NOT!) the push-ups. I really suck at them. However they are good for the chest and arm muscles and even help with the abdominals.

Now it is time for stretching.....this is also a matter of trial-and error. By now I can do most stretching exercises except when they involve bending forward with straight legs. Ouch!After this series you need to try the cobra, sideways twist and stretching the arms.

This was kind of as far as I got in the first week. I have added some more standing and resistance-band exercises which I will share with you in the next post, but this is not a routine; I try to vary between all the exercises I know and build up stamina. There are probably many more exercises you can do, it is a matter of imagination, Googling, and trying it out. See what works for your particular back. You will definitely feel this in your back, by the way, but that is not necessarily a bad thing. You will have to make the distinction whether the pain is going to make you better in the long run, or worse; nobody else can do that for you. And remember the maybe most important thing of all: rest. Whether your back pain results from an accident like mine, or seems to be a permanent companion, you still need to give your back proper resting periods and quality relaxing time.

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Exercising with a painful back

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