I'm very overweight and am trying to loose weight. I joined a gym as well but after a couple of weeks got sick of the aching joints so stopped going and decided to do the water aerobics class and swim instead till I lost a good chunk of weight.
However, my problem is that my lower back is so achy after a few days at work. Well, it's not even my lower back, it's so low it's also my buttocks. It's just like it feels very bruised and is stiff so have limited movement quickly. No radiating pain, doesn't feel like it's any bone or disc thing, just as stiff and badly bruised. If I bend over, (without bending at knees) it stiffens and I have to stand up slowly. I don't want to get a back injury and I KNOW I have to loose weight but in the mean time, what am I to do to get rid of this awful pain? So far I have been having hot baths and using deep heat rub and taking anti-inflams and paracetamol. (about once a day, I'm not taking them regularly)
I've not been working for a few weeks and prior to that I was working occassional agency shifts but now am working 4 to 5 days a week.
I'm on a casual pool at the local hosital and am thinking I should maybe do two days then have a day off ect. I choose my own shifts and wanted to work full time cause I am in debt from overseas holiday but I don't think that is going to happen yet.
It is worse towards the end of the shift and by the time I get home and sit down it really gets stiff. Had to get up for a bath in the middle of the night last night because it was so stiff it made it impossible to turn in bed.
Has anyone got any advice to help me protect my already stiff back? Maybe other therapies I could try. I am currently considering physio but am broke at the moment so it would be a struggle but I could do it if I had to...on the credit card!
I lost 70 lbs over the course of 2 years. I've found that if I don't make any foods "off limits", I do a lot better. I decide what it is I want to eat, and even if it's a hot fudge sundae, I eat it. The trick for me is to be willing to just eat the sundae as a 'meal' and not worry about eating 'healthy' food in addition to the sundae. At first I think I ate a lot of junk because it's so liberating to not make foods off limits, but soon I began to listen to what my body really wanted, and I found that I began to want 'healthy' foods like fruits and veggies way more often than craving junk. Now I only eat a hot fudge sundae as a 'meal' maybe once a month (during PMS!). I can eat a small piece of chocolate and be satisfied, which is a big deal for me since I LOVE chocolate. I eat a lot more veggies and fruits now than I used to. I'm trying to get into walking a lot more for exercise. The other thing that really helped was to toss my scale in the trash. I only weigh myself when I go to the doctor. My boarderline high blood pressure has dropped into the low normal range and I feel great. I know it's not orthodox, but it sure works for me.
It sounds like you need to get your body to a place of limited pain to be able to tolerate exercise. Have you heard of the Bowen technique? It began in your country and porduces amazing results. Here is a link and yes there are three people who practice in Perth -
I'm also overweight and suffer from low back pain, even down into my buttocks just like you described. Mine didn't feel as if it was a bone/disc/joint problem either. A couple of years ago I started seeing a chiropractor, and after a couple of weeks I felt MUCH better. Do you have health insurance? If so, I would definitely try a chiro. I am thinking about going back after this baby is born. Like someone else mentioned, the only thing that keeps me going right now is back massages from my hubby... without them I would not be able to walk after clinicals.
Heat may actually be a bad thing for you. You probably have inflammation in your back, so adding the heat makes it worse. The chiro told me to try cold instead, and said that an ideal "ice pack" is a pack of frozen peas from the grocery store. You can keep refreezing and using it, but just make sure you clearly mark it somehow so you'll know not to eat it. :chuckle I believe I was instructed to keep it on for 5 - 10 minutes each hour. If that causes too much stiffness, try alternating heat with cold.
As far as exercising, walking would probably be the best (and cheapest!) thing for you until you get some weight off and can get back into the gym. When I DID go to the gym, I loved the elliptical! It is super-smooth, easy on the knees, and burns calories MUCH faster than the treadmill. You might also try the weight resistance machines that stretch and strengthen your back muscles. Each machine should show an illustration of which muscles it works.
Other than that, I can only reccomend NSAIDs and muscle cream. I can't use Icy-Hot because my skin is too sensitive and I feel like I'm on fire, but there is one called Joint-flex that is much less harsh and works pretty good.
Best of luck to you, and keep us posted with your weight loss!
went to a physiotherapist specialising in back problems today. It's all just tight muscles. Got some execises to do and heat therapy. Feels a bit better and am going back tomorrow.
Exercise hurts. I get a weird sense of accomplishment out of being sore. If I'm not very sore the day or 2 after each workout, I feel like I didn't hit it hard enough.
Eating is a huge part of it. You have to eat to lose weight. If you cut back too much, your body tries to conserve, and then it's all just shot. Also, like the other person mentioned, you have to have weight training in your workout routine. Muscle burns more calories than fat, and the added strength will help you in your daily routines. You usually see very large gains in strength in your first couple of months of steady weight training. That always comes in handy. Weight bearing exercise is also especially important for you ladies, to help prevent osteoporosis. but everybody knows that already.
First of all let me start out by saying that I am not a certified trainer. I do exercise on a regular basis and I have for many years. I have read some of the replies and they offer some great advise. First I would consult a doctor. If you work around doctors, make casual conversation with one that shows an interest in health. I know that he/she would be more than happy to help. Also, it sounds to me that maybe you started out to hard. Our brain thinks that we are still 20 but our body knows better. Take it slow and work your way up. Write it down so you can see your progress. Surround yourself with people that support you or may have a goal of losing weight too. Find a partner or group that you can exercise with. If you can get past the first few weeks (which are the toughest) of a healthy lifestyle, you are on your way. If you choose a personal trainer, make sure it is one that is not going to work you to death. I have seen so many people come to the gym and never come back because they are in so much pain from starting out too hard. Good luck and let us know about your progress.
First of all let me start out by saying that I am not a certified trainer. I do exercise on a regular basis and I have for many years. I have read some of the replies and they offer some great advise. First I would consult a doctor. If you work around doctors, make casual conversation with one that shows an interest in health. I know that he/she would be more than happy to help. Also, it sounds to me that maybe you started out to hard. Our brain thinks that we are still 20 but our body knows better. Take it slow and work your way up. Write it down so you can see your progress. Surround yourself with people that support you or may have a goal of losing weight too. Find a partner or group that you can exercise with. If you can get past the first few weeks (which are the toughest) of a healthy lifestyle, you are on your way. If you choose a personal trainer, make sure it is one that is not going to work you to death. I have seen so many people come to the gym and never come back because they are in so much pain from starting out too hard. Good luck and let us know about your progress.
Pretty much what the physio said today. But I told the Personal Trainer at the gym that I was sore and she just said "another 5 minutes". My back already felt tight but I just continued to push through it. So when I get batter, I'm going back and not going to bother with the PTrainer. I know what I can do and I can feel my pain and stop before I end up like I am now. In bloomin agony tonight. Went to physio again today. Next go on Thursday and am working early shift for the next two days. I'm going to try and go for a swim only after the next two shifts. No weights or treadmill until I'm 100%
tencat
1,350 Posts
I lost 70 lbs over the course of 2 years. I've found that if I don't make any foods "off limits", I do a lot better. I decide what it is I want to eat, and even if it's a hot fudge sundae, I eat it. The trick for me is to be willing to just eat the sundae as a 'meal' and not worry about eating 'healthy' food in addition to the sundae. At first I think I ate a lot of junk because it's so liberating to not make foods off limits, but soon I began to listen to what my body really wanted, and I found that I began to want 'healthy' foods like fruits and veggies way more often than craving junk. Now I only eat a hot fudge sundae as a 'meal' maybe once a month (during PMS!). I can eat a small piece of chocolate and be satisfied, which is a big deal for me since I LOVE chocolate. I eat a lot more veggies and fruits now than I used to. I'm trying to get into walking a lot more for exercise. The other thing that really helped was to toss my scale in the trash. I only weigh myself when I go to the doctor. My boarderline high blood pressure has dropped into the low normal range and I feel great. I know it's not orthodox, but it sure works for me.