Hi everyone

I threw my back out Saturday night, big time. So going to the gym has been totally out for 4 days now.

I really need to get back to normal so I can get back to the gym. So any of you exercise-knowledgeable folks have any suggestions on stretches or anything I can do for my lower back to help me loosen up and get normal? Maybe a website I can check out for stretches? I would appreciate any help you all can offer!

You might want to visit a chiropractor - they could give you suggestions for (safe) exercises, and help you out pain-wise.

You might be able to try a stationary bike or swimming with a kick-board? Dunno, as I don't know what part of your back, how bad, etc. I'd say see a chiropractor and get their input. It might just be a matter of icing it and yoga.

--Janis

When my back goes out, I do a lot of laying pron on the stability ball, childs pose and if possible cat pose. I also do a lot of sitting on the ball instead of furniture, and walk slowly around the house when I can.
By sitting on the ball, you have a layer of flexible material, then a cushion of air but it does not compress your spine the way a chair/couch or bed does, so it feels a lot better. In the sitting position, you can rotate your hips from side to side or front to back, or circle around gently to help with the stress of not moving.

I second the chiropractor. Backs are pretty important. Trust yours to a healthcare professional.

Thanks guys...unfortunately chiropractors are not covered under my health insurance, so that's a no go situation. I hadn't thought about swimming - that might be a good idea, very low impact.

Thanks again.

Oh I wish it were covered here. We pay out of our pocket for chiropractor.

Then how about a visit to your GP and a prescription for physical therapy? Backs are nothing to fool around with. You don't want to end up with a chronic problem.

My chiropractor wasn't covered under my old insurance, but it was getting bad enough that I paid out of pocket. (Like $45). I agree - your back is important, and you should get it looked at before you end up in worse shape. Your back pretty much is involved in everything you do, and it's centered around your spinal column - so anytime it's way out of alignment, it's going to put pressure on sensitive nerves make you feel crummy in more places than just your back. I know it seems like a lot of cash for such a "silly" thing, but if you can suck it up, I'd say go, you'll be better for it. And it's really not silly.

We tend to avoid doctors because of the cost and thinking, "Oh, I can grin and bear it - it's just a bothersome complaint" but something like your back can contribute to a lot more issues down the road. And also, the sooner you get it looked at/fixed, the sooner you'll know what exercises you can do. If you skip your exercises too much, you might get out of the habit, put weight back on, your back will get worse, etc... back into the vicious cycle.

Good luck!

--Janis

Rabbit, can you get to a pool? Honestly, this time last year I had a back and sciatica so bad I thought I might not be able to walk soon. I was able to strengthen the muscles needed to support my back in the pool and now I'm so good I can't believe it! Zero pain!!

If you can get to a pool, take one of those "noodles" with you. It's just there for resting. Hop in the deep end, and tread water working your arms in a figure 8, while working your legs like a scissor, back and forth. Breathe in and out like you're doing Lamaze training to give birth IT WILL HURT the first few times, but don't give up; the pain will/should lessen with each session. Also work your legs side to side. If you get tired, grab your noodle and float with it under your arms while working your legs in the scissor. If you can, swim the width of the pool doing the side stroke with looooong, sloooow, stretching movements.

I'm amazed that my back is better than it's been in decades! I sincerely hope it works for you.