Exercise and Back Problems.

Jely Anne

Jely Anne

New member
So as I've said several other times on this site (I just joined today, but I've been posting a whole bunch) I have scoliosis, which is rather painful.

My exercise is 30 minutes of walking (at least, sometimes it's up to 45) at 2.2-2.5 miles per hour, at a 5.0 incline, on my in-home treadmill 6 or 7 days a week, depending on my mood.

Does anyone have any suggestions of exercises that I can do that WON'T put stress on my back, and that I could do on top of the walking? I'm not planning on stopping the walking, ever, but I'm afraid I won't be able to lose weight with JUST that.
 
you can lose weight with JUST walking, i did! but do you think you could speed it up a little and maybe not use the incline? i think your more apt to hurt your back using an incline, but i dont have scoliosis so i dont know for sure.

as for other exercises, how about using a stationary bike? that would be great cardio and i dont see how it could hurt your back but you'd have to try it out to see.
 
Good news, you can lose weight with no exercise. It will just be faster if you do exercise. I sure you know walking is going to raise your motabolism. Which I've heard, makes you burn more calories. Remember you need to get rid of 3,500 calories somewhere to lose a pound. All I did for a long time was walk. The fasted I could do was 3 MPH no incline when I stared.

Keep up the good work

Chip
 
I like the incline because according to the caloric counter on my treadmill, I burn more calories when it's inclined.

I'm too weary about jogging on it, and 3mph is a slow jog, my balance is bad, and running hurts my back. I'm working up to 2.5-2.8 every day, but I don't think I'll ever be able to do much faster, my balance is really bad, and I'm afraid to fall.

The walking itself doesn't hurt my back, thankfully. I don't have a stationary bike, and I can't really afford one right now (very very poor currently).

Troutman: I've looked around at the caloric intake things online, and I'm told I need to eat 2700 calories to maintain my weight if I'm getting "light" activity, and 2900 for "Moderate" activity.

What is walking a mile or more a day considered? Light? Moderate? I'm trying to go with the "500 calorie deficit" But I don't understand how much I'm actually supposed to eat! *Frusterated* I was thinking I should try to eat 2000 calories a day, and do my exercise, but for someone of my weight, all the caloric intake counters say I should be eating more than that...
 
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Swimming's not an option. No place to do it, and I don't have the money to sign up for a gym or anything.

I don't know how to swim anyway o_O
 
SO ok I have knee probs and found that some of the workout tapes are very good I normaly do Joan Lundens get fit america and it is realy good not hard on the knees or back and I found it at local used store, payed about 3.00 $ canadian so there are ways just have to search and seek you will find but till you do dont dispaire you will loose even with just walking. good luck and stay positive.
 
I have the biggest loser diet book & it gives the following calories to have at certain weights if you want to lose weight.

Current Weight Daily calories

150 1,050
160 1,121
170 1,190
180 1,260
190 1,330
200 1,400
210 1,470
220 1,540
230 1,610
240 1,680
250 1,750
260 1,820
270 1,890
280 1,960
290 2,030
300 2,100


I've read that as far as exercise if you walk a mile in 20 min. or 30 mins. You burn the same calories.


Chip
 
Cycling whether stationary or regular. I don't know the extent of your back problems, but strengthening the back and abdomen muscles will help. I developed some chronic back pain recently from being overweight. It will worsen slightly as you work out the muscles when they are weak, but once they begin to strengthen the back pain can subside. Its muscles holding all those bones together you know.
 
Scoliosis is the curvature of the spine, no strenghtening of the muscles is going to make the pain go away, unfortunately, it's just a fact of life. Saving expensive, dangerous, and painful surgury, I will always be in pain.
 
Yes baby I know what it is, and I'm sorry you have it. But I can guarantee that most people don't have a perfectly straight spine. Much of the back pain people feel is due to the lack of muscle support to hold things in place. Wouldn't hurt to try and strengthen up those muscles a lil bit :)
 
Sorry for explaining it then if you already knew with a it is, a lot of people look at me oddly when I say the name of it. My spine is very severely curved, I don't have my X-Rays at the moment so I can't give you the numbers, but it's very bad.

As for strenghtening it...the walk is a lot for me right now, and as I do it every day, I'm trying to walk longer distances and at a faster speed, without being in severe pain.

I'm very poor, destitute actually, so I can't join a gym, or buy a bicycle unfortunately. Or I would give it a shot.
 
You don't need to join a gym. Are you able to do situps? Don't do anything that will injure you of course, but strengthening the ab muscles will help the condition of the back. Stronger abs take stress off of the back. Do some research online, theres target exercises for every region of the body, you'll probably feel better if you can strengthen muscles between your waist and your shoulders.
 
Thank you for the advice, I'm going to talk to my doctor (When I finally get medicaid, I lost it when I turned 21, @)*&@#! bureaucracy ...) about how many calories I should be consuming, and what type of exercises I can do to strenghten my back muscles.

Sometimes it just seems like a losing battle between my mind and my body though :/

As for sit-ups...I haven't tried to do them in a long time. I'm afraid really...I was never able to do them when I was younger...

This is just really frustrating for me...
 

Dont let scoliosis hold you back, there's many choices and although they may seem hard/impossible at first, you have to keep your head up and work hard and you'll reach your goal. There's no other way around it - I think talking to your doctor is the best idea, I don't want to give you advice simply because I'm not a professional and don't want to tell you something that's going to injure you. Being poor sucks! I know - I'm there right now... and it can totally block your path when you're on your way to losing weight, but you have to keep your head up and you'll get there! Trust me - you can lose weight by just walking. Lots of people have done it, check it out sometime. If you do it right with a proper diet you could reach your goal in no time! You've got lots to smile for - it's only a losing battle if you believe it is! I know you can do it!
 
I'm working on trying to speed up on the treadmill. I did the first and last quarter-mile at 2.5mph, and the middle two at 2.8. Although I need longer exercise shorts, my thighs were rubbing together >_<

I'm trying to work up to more, but I've only been walking a mile for a month, it's still a big lifestyle change for me!
 
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