A couple of questions from a newbie

I worked out quite a bit back in high school, but none since. I have a bad back now but want to build myself backup to help with the pain. Any suggestions short of getting a personal trainer? Also, anyone know if Bob's Gym would be a good choice in Evansville, IN. Thanks!
 
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Well, you'd have to be more specific about your 'bad back'. Do you have a medical condition? Arthritis? There could even be just a muscular imbalance due to a weak core.
 
Sorry for the very late reply (I had forgotten I had signed up here).

I had a "standing" x-ray done about 15 years ago. I don't remember specifics, but the doctor said some of the bones in my lower back were fused. I guess I am not put together right.
 
With that type of bad back, you will need to be very careful how you train, and the root cause may also affect what you can do.
However building strenght into your core will help immensely so exercise is definately worthwhile.
What I say here is with caution. I am not a doctor and do not know the specifics of your case so even though I have taught many with injuries or disabilities I could be totally wrong here. Basically read what I say and think about how practical it will be for you before trying it.
Free weight exercises will work the core everytime as long as you focus on it. The instability of weight moving on a bar means many more muscles are involved than on machines.
This should be light and steady especially at first, possibly even just the bar to start with. Movement will need to be absolutely perfect, and you will need to be ready to stop at the slightest discomfort in your back. Nothing with momentum, everything slow and controlled.
Rule number 1 do not take any risks. If what I say looks risky ignore it. If you are slightly unsure give as much information as you can and we may be able to help, but there is no real replacement for someone being there with you.
 
Thanks CrazyOldMan that sounds like good advice.

Do you think I should see a trainer about this? Will they just refer me to a doctor? (No insurance, can't afford it). I have several friends that go to Bob's Gym in Evansville, IN (my hometown), who are really trying to get me to go. I am overweight, not good for the back either, and they think it would be good for me.

I know Bob's Gym has trainers, which I was hoping to avoid due to the extra cost, but I am afraid I would do more harm than good without a pro working with me.
 
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There are some great trainers out there, as with great doctors. In the same way you won't want a proctologist sorting out your cataracts, you have to make sure a trainer knows what they are doing if using one. They will need to be experienced in remedial exercise, ideally with at least a few cases similar to yours, there are many who get vertebrae fused for medical reasons, so it may not be an issue.

Money is evidently an issue, anyone who doesn't understand this needs hearty congratulations, the rest of us have been there or still are. If you have friends going to that gym you may be able to do this without a trainer if they are reliable and willing to be patient. It would be no good you training with someone like me, regardless of how good a friend, I would be too aggressive and likely to make you want to do more without even saying it. What you need is someone willing to be there as you do some very basic movements ready to take the bar off you at a moment’s notice and equally as important tell you if you are doing something wrong. Basically a friend good enough to upset you by constant correction.

The sessions would need to be very basic movements and you would have to be prepared to be doing far less than you feel capable of for some considerable time to be totally safe, something harder than you might think. You may have to modify movements to allow for lack of mobility etc. too and ensure anyone giving you hints or advise is fully aware of your condition.
An example is deadlift being switched for deadlift downs. Deadlift would mean lifting the bar from the ground, deadlift downs are starting at the top of the movement and lowering the bar as far as comfortable, not until discomfort, even if this is only a matter of inches.

I will warn you now doing the type of workout you need to do will make you feel a total prat in the gym, where others will be doing more weight over full movement. Trust me I know, having had to do it myself. It is important to do the training, but it helps to be prepared for this too. Once people know why they will give you the appropriate respect due for being committed enough to do it, but you will still feel awkward, especially at first.

Take care and good luck. Obviously let us know how you get on.
 
Sorry for the delay in getting back, December has been busy, but the blizzard has given me a couple of extra days off work!

Yes, CrazyOldMan, money is very much an issue, and I also very much appreciate your advice!

I have not moved forward on this front as of yet, but hope to soon. I figure winter is a good time for indoor activities! I will let you know when I have something more to report.

Have a great New Year!
 
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