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Hurt my Lower Back. need workout suggestions

From: sho2012
Posted: Sep-30 10:53 PM (1 of 3)

I hurt my lower back yesterday and could hardly do anything. Its killing me when I sit also. I have been hitting the gym regularly and do not wish to go on a break. Any suggestions on  getting a good workout without lot of misery?
Thanks.
I hurt my lower back yesterday and could hardly do anything. Its killing me when I sit also. I have been hitting the gym regularly and do not wish to go on a break. Any suggestions on  getting a good workout without lot of misery?
Thanks.

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From: coxhealthfit
To: sho2012
Posted: Oct-02 06:56 PM (2 of 3)

Cardio wise have you tried the eliptical or bike.  you should still be able to do upper body exercises just be careful with the amount of weight and stay away from exercises that require bending.  have you tried planks for ab works i cant do some of the crunches or leg lifts cause of low back issues but can do a plank.  another cardio exercise is shadown boxing. 

Cardio wise have you tried the eliptical or bike.  you should still be able to do upper body exercises just be careful with the amount of weight and stay away from exercises that require bending.  have you tried planks for ab works i cant do some of the crunches or leg lifts cause of low back issues but can do a plank.  another cardio exercise is shadown boxing. 

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From: Admin Katie
To: sho2012
Posted: Oct-03 04:30 PM (3 of 3)

Hi sho2012,

I am sorry to hear about your injury.  Jillian has some great advice about working out around injuries--

Q:  How do I work around my injury?
 

JILLIAN SAYS: Okay, so you’re injured — don't despair! With care and knowledge, you can still exercise safely.

But, before we get into that, I need to stress that I am not a doctor.  I get so many questions from people about specific injuries, and it would be very irresponsible of me to diagnose your ailment and prescribe a course of treatment.  I strongly recommend that anyone with an injury consult a physical therapist or physiatrist (sports medicine doctor) before beginning any exercise program.  

While I can’t speak to your specific injury, there are some tips to keep in mind when planning your fitness routine. If your injury is in your lower extremities — knees, ankles, feet, shins, or calves — try low-impact forms of cardio such as swimming, recumbent biking, rowing, and shadow boxing with light weights in each hand.  You can also continue to do resistance-training moves for your upper body, such as back, chest, abs, and arm exercises.

If you have sustained an injury in your upper body, such as a rotator-cuff injury or torn biceps, for example, you can do high-intensity lower-body cardio like running, step, jump rope, elliptical, spinning, and so on.  You can also continue to do exercises for your lower body, such as lunges, squats, leg presses, or dead lifts.
 
Keep in mind that most of these injuries are caused from lack of conditioning and poor health in the first place. As you get healthier you should begin to feel those sore knees getting better with every workout.  No matter what, don't give up!  As long as you are watching what you eat and following the tips mentioned above you will continue to get healthy and lose weight. You may not be moving at the most accelerated pace, but you are moving forward, not backward. That’s something to celebrate! 

Hi sho2012,

I am sorry to hear about your injury.  Jillian has some great advice about working out around injuries--

Q:  How do I work around my injury?
 

JILLIAN SAYS: Okay, so you’re injured — don't despair! With care and knowledge, you can still exercise safely.

But, before we get into that, I need to stress that I am not a doctor.  I get so many questions from people about specific injuries, and it would be very irresponsible of me to diagnose your ailment and prescribe a course of treatment.  I strongly recommend that anyone with an injury consult a physical therapist or physiatrist (sports medicine doctor) before beginning any exercise program.  

While I can’t speak to your specific injury, there are some tips to keep in mind when planning your fitness routine. If your injury is in your lower extremities — knees, ankles, feet, shins, or calves — try low-impact forms of cardio such as swimming, recumbent biking, rowing, and shadow boxing with light weights in each hand.  You can also continue to do resistance-training moves for your upper body, such as back, chest, abs, and arm exercises.

If you have sustained an injury in your upper body, such as a rotator-cuff injury or torn biceps, for example, you can do high-intensity lower-body cardio like running, step, jump rope, elliptical, spinning, and so on.  You can also continue to do exercises for your lower body, such as lunges, squats, leg presses, or dead lifts.
 
Keep in mind that most of these injuries are caused from lack of conditioning and poor health in the first place. As you get healthier you should begin to feel those sore knees getting better with every workout.  No matter what, don't give up!  As long as you are watching what you eat and following the tips mentioned above you will continue to get healthy and lose weight. You may not be moving at the most accelerated pace, but you are moving forward, not backward. That’s something to celebrate! 

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