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Back Problems Message Board

Back Problems Board Index

Hi Beachgirl, Yvette,

Here are some options to burn calories, even with a bad back.

Before I had this bout with sciatica, I was used to going to the gym and lifting small weights. I mean nothing more than 8 lbs. I've discovered that I can still 'do weights,' without hurting my back, (though I've gone down to 4-5 lbs), if I lie on my back on the floor. Please always bend your knees! I promise you that you will see results, after 10 days, if you do this every other day. I'm not an expert, so I can't describe what I do in professional lingo, but I hope you can understand my explanation.

1. Lie on your back on the floor (knees bent!) holding a 3 lbs hand weight (or 5 lbs if you like) in each hand, your arms are straight by your sides. Bend your arms at the elbow with a controlled motion, and lower. Do 15-20 reps. You can do this with your palms facing upward, palms facing each other, or palms down. Work up to doing all three ways.
2. Keeping your knees bent, lift your arms straight until your weights are right above your shoulders. Bend your elbows bringing your upper arms to each side, inline with your shoulders. Straighten your arm, and bend your arm. Your kind of in a 'cross' position. Do 15-20 reps.
3. Keeping your knees bent, bring your arms straight up until hands are, again, over your shoulders. Bend your arms so that your hands go back towards your ears. Do 15-20 reps.

I've read that weight training has a 'carry over burning calorie' effect.

OK, about aerobics.
1. If your arms are mobile enough so that you can use them without hurting your back, there's an apparatus that looks like bicycle, pedals up-side-down, the pedals are attached to a board. You 'peddle them' with your hands, in a sitting position. (You don't go anywhere. LOL) They have this apparatus in most gyms where they do cardiac rehab, but it could be easily put together using an old bike, or a bike from a yard sale.
2. Again, if you can move your arms, without hurting your back, here's another way you can burn calories. You can do this either sitting, or lying on the floor. Put your arms straight out in front of you, palms down, and move them quickly in a 'scissor type of motion.'
3. As for legs, don't laugh, but I've been using a 'thigh master' that I bought at a yard sale years ago. It actually works to trim the thighs, but I've noticed a side benefit: it works my abs when I use it while sitting in a chair, and leaning forward a bit.

Yvette, don't lament selling your treadmill. When you are able, try an 'elliptical machine.' There is no 'pounding' on you feet, legs, and therefore your back, as there is on a treadmill.

Oh, another key to weight loss is drinking a lot of water!!!!

I hope some of this is helpful information.


:jester: [B][COLOR="Magenta"]Happy, pain free, New Year![/COLOR][/B]:jester:

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