Spinal Problems, Exercise Ideas?

Training Injuries
1

My height is about 5’9 and currently weight about 230 pounds. I don’t have much muscle, it’s mostly fat. I’m in my early 20s.

I typed this post several times over the past week but decided against actually posting it because I guess I was nervous. I didn’t want to sound like a… p*ssy…

Anyways, I have several medical issues that prevent me from doing exercise. I have been to 2 pain management specialists and even an orthopedist at John’s Hopkins university. The pain management people tried facet joint blocks and tramadol and the orthopedist said that surgery would just make things worse, which was basically the agreement of other doctors.

I have scoliosis, arthritis all through my spine but mostly in the thoracic region, and vertebral wedging that makes it difficult to perform any sort of movement.

I try walking but I can’t do it for any more than 10 minutes because the pain gets too intense. On top of this I have daily headaches/migraines that are referred to as “retractable” meaning that they happen all the time and don’t know why. Had MRIs done and nothing bad showed up.

My headaches are always there but I often get sharp pains in my temples when I try to lift anything heavy. I was told it could be an issue that starts with the back and the nerves carry the pain to the head which causes me to feel the pain there, but that still doesn’t explain the daily headaches.

Sorry for the long back story. But in a nutshell, I have all of these problems, and my primary goal is to burn fat. Now, I understand the main thing to do is to change my diet, which I have and have lost about 30 pounds since January of this year.

Is it impossible to do any sort of exercise or what sorts of exercises could you recommend that would not strain my back in any way?

Thanks for your time and understanding. Have a great day.

2

Before I say anything, I am a beginner still so I’m not going to offer any advice. Just wanted to chime in and say I respect that you want to lift weights while going through all that. If theres any place you can get help starting, I would imagine it would be here.

Good luck with everything and I’m sure it will turn out good in the end. Oh and you already know this but make sure you tell you’re doctor if you start doing any lifts.

3

I have a chronic spinal issue but it is typical for men around 40 years old. Mild degeneration of the lower spine. I actually quit my gym a year ago since I thought I could never lift again with that pain but the chiropractor and physical therapy (1 session giving advice on excercises to do) made me 95% better after three months or so. I’m not a doctor but I would recommend getting a hand held ultra sound equipment ($55.00 to $500.00 plus). I use it on my big toe (it freezes up, arthritis, not gout, torn tendon, etc) and it seemed to help, but my chiro said ultrasound shouldn’t be done, but I did it anyways at that location. My recommendation: floor pilates, eat right six days a week, staionary bike, chiro, ultra sound, stretching, swimming than consider weight lifting or using those resistant bands. Hope I helped.

4

one more thing. I learned from my physical therapist that men have back pain due to stiff hips. Stretch those hips = less back pain.

5

Have you had any physical therapy yet? Physiotherapists will normally suggest exercises.

As a trainer having worked with physio clients I would have you stretching your hip flexors, psoas and adductors, while strengthening your glutes, pelvic floor and abs (speaking generally).
Try laying flat on your back with the bottom of your feet on the floor (situp position). Put your fingers just below your waistband and suck in the muscles there as you breathe out steadily, feeling the muscles contract with your fingers. At the same time squeeze your glutes, this should flatten your lower back into the floor. Repeat 10x for 2-3 sets. You can perform this seated as well with good posture. This is a technique used to correct anterior pelvic tilt but may help take some strain of your spine. It is a good starting point. From there I would have you perform glute bridges while in a proper hip tilt (activating glutes and lower abs. For your core: Planks from the knees, palloff presses, toe taps, Bird dogs (no flexion or extension).

Again, I am speaking very generally and can’t promise anything but this is where I would start with my client. Making the core, pelvic floor and glutes as strong as possible in order to take some strain from the spine. Have any of your specialists ever recommended an inverter table? May help with some decompression. If walking hurts I am not sure how those exercises will feel but listen to your body. If it hurts a lot you probably should not do it. Consult with your doctor about the exercises I suggested to see if there could be any complications.

Telling you to do an exercise is one thing, having you perform it correctly is another. No offense to you at all but it can be difficult to master these body-weight exercises due to the mind-muscle connection that must be made. If you get the go-ahead to do the exercises perform them slowly and ensure you are activating the glutes and the core as much as possible. Even as you are reading this right now, squeeze your glutes and lower abs hold for 5 sec…thats 1 rep. Good luck compadre.

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split squats, db lunges, cable rows, chest supported rows, no ‘bent over’ work, no barbell on back, slowly if you can work up to doing overhead barbell squats with just the bar, start with bw, add an ez curl bar, then barbell ect…

CORE WORK, anything that promotes stabalization not flexation, planks, wood choppers etc…

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[quote]bignate wrote:
split squats, db lunges, cable rows, chest supported rows, no ‘bent over’ work, no barbell on back, slowly if you can work up to doing overhead barbell squats with just the bar, start with bw, add an ez curl bar, then barbell ect…

CORE WORK, anything that promotes stabalization not flexation, planks, wood choppers etc… [/quote]

This would be some good stuff to apply as you progress. I have a feeling if 10 minutes of walking causes you pain then this will be a bit much. All great exercises to apply down the road though.

As for your persistent headaches it may have to do with your breathing. Put one hand on your chest and the other on your stomach. Look at your side profile in the mirror as your breathe. Note which hand moves first and most drastically. Many people tend to breathe through the chest and overuse their upper traps/SCM, and other musculature in the neck and upper back. This will tend to result in persistent tension headaches. Ideally you would like to breathe using your diaphragm, pushing your stomach out as you inhale. Try a few deep breathes as you sit up straight in your chair. Remember to do it as much as you can - at work, in the car, at the dinner table, etc.

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I see that this is a fairly old post, but I felt compelled to add to the discussion and hopefully guide you to the answer you need to get you back on track-fast. First of all, congratulations on losing 30 pounds! Secondly, wow those are some complications you have going on in your spine for being only in your twenties!!!

I understand you wish to continue exercising so that you may maximize your weight loss, but, let me suggest that you redirect your efforts (for a time) to only rehabilitate/heal/align your spine and then you can return to progressive(weight-bearing) overload. And trust me, unless your scoliosis is extreme, this CAN all be done. Your spinal conditions CAN be reversed, but you have to start SMART and start slowly.

In frustration, I visited with several chiropractors and even a massage therapist, but no long-term solution to MY back pain. Shorty after my visit with the massage therapist, I got sciatica/numbness for the first time in my life. When muscle imbalances develop in the body over time, there is a chain-reaction of compensating forces that bend & twist your pelvis/spine out of alignment. No X-ray, scan, needle, or pill can help your doctor ‘cure’ your condition. Provide temporary pain relief-yes, cure-no.

I’ve had low back pain and sciatica for years, and only recently did I find the answer to solve my spinal/hip problems–PERMENENTLY. But, my solution will not be your solution. Life is a battle to stay balanced, and this is fought inside our body. Sometimes we get way off balance thru bad posture habits, and yes this wears on our spine. Everyone is unique with his/her own postural deficiencies–and we all have them. In order to select the most appropriate exercises for YOU, you really should be assessed by a COMPETENT trainer-- one with a NASM CES (Corrective Exercise Specialist) designation, to be safe. You must know specifically where your posture is at, before you can get to where you’re going.

A couple of important hints: straight-balanced pelvis = straight-balanced spine. Depending on how your pelvis-spine is misaligned will determine the EXACT stretches and exercises prescribed for you. Also, many times stretching and exercises must only be done on ONE SIDE of the body, as it was in my case. Yes, for weeks I only worked key muscles on my left side, until the numbness was HISTORY!

You also may want to search for a doctor that uses a “sports medicine” approach, such as Dr. Brian Nelson in Minnesota. You may want to listen to his podcast. Google: ‘Dr Nelson exrx’ or use link http://www.exrx.net/People/Podcasts/Nelson.html

Wishing you awesome results!