[EMOYENO]

I need help, since I hurt my back, and stopped excersising altogether, I gained a good 30lbs!!!!!! It's killing me, I feel depressed because the gym was my life. The doctor recommended Aquaerobics. the thing is I work, I'm 35 years old, the gym I go to only offer Aquaerobics 3 days a week.

In the meantime, what other options do I have that will keep my cardio going without hurting my back. I really cant do spin class, which was my core training and kept the pounds off. I've tried spin class but can only do it once a week, otherwise my back goes out!!! I cant run because of the impact.
So basically all I can do is walk, at a slow pace. Besides that what other suggestions do you have that will keep me out of this terrible depression stage. I need to feel adrenaline, like when I do cardio. Help me please!!!

[RickB]

That's a tough one really. And since there are no doctors here, you may just have to try some things out. What specific movements bother you? What damage has been done to your back?

Welcome to IPYU. Hope we can help somehow.

[PAPAW]

Welcome to IPYU. I'm not a Dr. , but my personal preference is the eliptical. There is no impact. It was recommended to me by my Dr. when he found I had degenerative discs. This is just my opinion.

[RoaringMad Mac]

Honestly the best thing to do is just to let it completely heal. I've had to learn this the hard way.

Let it heal and then let it heal just a little more. then you can start fresh again.

[j1r!!!]

Welcome to the forum man. I hope your back heals quickly. It's tough not working out but you'll get through it.

[EMOYENO]

Thanks for your quick replies.
I have a sprained lumbar.
I have to work on my core in order to strengthen my back muscles. BUT I cannot do any of these funny plank excersices because the last time I tried that (and I was completely recovered by then), the next day, my back was in awful pain, and I couldnt walk unassisted.

Any other ideas would be appreciated.

[RickB]

have you seen any specialists? I don't usually recommend a chiropractor, but I would go there if it was the last option.

[RoaringMad Mac]

Most chiropractors are good. Find one that has knowledge of physical therapy as well. Just a degree in Chiropractics in my opinion is not enough. You have to know how to treat certain muscles, not just in the back, but all over as well.

See my problem all started with my shoulder. You have one thing lock up the others follow suite.

that is why she was so on me about making sure I rested it. Even doing minor abs exercises puts certain stresses on you back.

[EMOYENO]

OH yeah I did see a chiropractor (2 of them). They both recommended Aquaerobics. I didnt go back to my last one, because the therapy he was giving me was awfully painful. I ended up in bed the next day and couldnt walk. So I never went back. It's been 6 months, my back hurts but I feel good and I can walk without any problems. I do need to strengthen my back.

I have rested, i have recuperated, I can walk!!!
I stopped altogether doing excersice, just simple aerobic moves, no jumping. Aquaerobics I havent started, because I'm altogether afraid of the freaking pain!!!

[Troy1982]

As far as cardio I would try the bike with the back on them and maybe just slow walking, it's better than nothing. With weight training, maybe you could do resistance training with bands or some type of bowflex machine.

[EMOYENO]

thanks for the replies.
Does anyone know about resistance training with bands? I mean, I cant do squats because of my back, so what alternatives do I have? I know it's a delicate area my back. but I have to see this also like a challenge. I cant get hurt, so I have to find out what really works for me. What type of excersises I can do that can help me?

[PAPAW]

Just from further reading, sounds like you need to let it rest. Just my opinion. I'm having to do the rest thing after having an injury.