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OT core conditioning.

annagybe

(website)

Veteran

So I went to my doctor for the back spasm. It's getting better and she gave me a script for painkillers. Once I recover she recommended either yoga or pilates. I did yoga in college, but now my main forms of exercise are walking, hiking and skiing in the winter.
Any recommendations? Pacific Northwest Ballet offers a Saturday pilates mat class, they also have the private and semi-private classes (with the Reformer I think it's called). In my neighborhood I have a traditional yoga place and a Bikram (hot) yoga place.

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25 replies

Latest reply was from Suz

Makrame

Veteran

This is not exactly what you are asking about but I accidentally discovered that for me, the best way to avoid back pain are abdominal and upper body strengthening exercises. I have this DVD http://www.amazon.com/TotalMix.....B00005BIG4, and as long as I remember to do at least one abdominal workout (10 min) and an upper body workout with weights (10 min), I can stave off back pain.

My back problem started with a muscle spasm, which was quickly relieved by muscle relaxants. Then I started running and at the same time stopped doing core strengthening exercises, and I started having back pain issues again. It turned out that I have a vertebral abnormality (spondylolysthesis) that can be aggravated by running and cause back pain. I have been able to avoid the pain almost completely by alternating running and core strengthening workouts.

I have also tried yoga but it wasn't as helpful as simple back/shoulder/abdominal strengthening routines.

nicoleb

(website)

Veteran

I have no advice but i wanted to say i hope you feel better soon and that the yoga or pilates work for you!

Also...aren't yoga and pilates both very different or am i insane? I thought pilates was a lot more....agressive than yoga was?

chewyspaghetti

Veteran

Swimming can also be good for your core. It depends on the class, but I think that Pilates is better than Yoga. Some Yoga classes incorporate a lot of Pilates moves. They have these new Pilates machines that are supposed to be excellent- I'd look for a gym or class that has those to try.

rae

(website)

Veteran

I personally like pilates way better - yoga actually hurts my lower back, and it does not relax me, as I find it rather tedious. Pilates feels like more of a workout, and I like the effect on my body better (when I stop being a lazy slump and do it, that is). My friend's sister opened up a reformer studio down near San Diego and, since he started going, he has lost so much weight and improved his posture and core, which has definitely helped his back.

Kyle

Veteran

There can be sooo many causes of back pain. However, depending on what else is going on, stronger abs can help by carrying some of the burden your back would otherwise have to handle. If you do Pilates, I suggest starting out slowly...and good luck.

MNsara

Veteran

I've had arthritis and degenerative issues in my lower back and neck for some time now and found that strengthening your core is crucial to keeping your back healthy and pain minimized.

I've been thrilled with yoga. 3 times a week keeps my back limber and relatively pain free. I still see a PT when my neck gets out of whack and I can't 'fix' it myself. I also have specific PT exercises to help release tight muscles in specific areas.

So, I'd recommend finding a good PT if you don't have one already. Then combining that with the Pilates or Yoga.

Re: yoga. You're pretty young and I never would have had the patience to enjoy yoga until I was late 40s. There are lots of 20- and 30-somethings doing yoga, but I wouldn't have been there.

I would not recommend Bikram as a starter place, but hope that the traditional one by you is a 'good' one - there's more variety than you'd think!!

Antje

Veteran

Hey Anna,

so sorry to hear this! I myself have had lots of neck and shoulder pain in the past few years and it's hard!

My recommendation is Pilates over Yoga. I've done both and found that Pilates is especially helpful for core conditioning. It doesn't have the more spiritual aspects that Yoga (often) offers, so of course it depends on whether those matter to you or not.

I also second the recommendation for a good physical therapist. I have seen someone who doesn't do the more typical exercise focused PT but actually works with you to re-learn how you walk and move and use your hips, which are often the source of trouble even if you have no hip pain or any hip issues whatsoever (they just happen to be tightly connected to your upper body.) I can send you the contact info if you want; she is in Mount Baker and I forgot what neighborhood you live in, so it might just not be convenient.

Finally, for great core conditioning I'd consider a good cross-training workout. The "Bootycamp" workouts I participate in are amazing; it's an all women exercise class for overall strength building and conditioning, and there is a huge focus on core and back. They have various locations in Seattle, again let me know if you want more info. I have seen significant improvements in my core strength.

Sorry for the long comment, I just happen to feel your pain and wanted to offer a few suggestions for things I've found helpful. Good luck!!!!!

Vicki

(website)

Veteran

I agree with Rae. Yoga can bother my neck and I'd recommend walking and especially walking in nature. Pilates is great, if you have a class nearby. Also, an at-home DVD is the old "Callanetics" program, which was designed for people who wanted an exercise routine that wouldn't hurt their backs. They are simply floor exercises, abs, stretches, etc. You can probably get it on Amazon.

Anonymous

There's a show on PBS called "Classical Stretch" that has done wonders for my core strength and flexibility. It's a mixture of Tai Chi and yoga and other disciplines. I DVR it and try to do it most days. It's about 25 minutes long. It really keep me engaged. (I know I should love yoga and Pilates, but I get bored.)

I also do cardio and weight training, but I swear if I could only do one workout, it would be Classical Stretch.

sarah

Veteran

Anna - I've done a lot of both yoga and pilates, and for this I would definitely recommend pilates. It's just amazing how much it strengthens your entire body, but especially your core. My sister's back troubles have disappeared since she began doing pilates, and I swear it's kept me from any and all injuries. I think you'd be fine with a mat class. You can get just as much out of it as a reformer class, and it's much cheaper. Just be sure to find a small enough class with a knowledgeable instructor who can pay close attention to you and give you any modifications that you might need because of your back. But I truly, truly recommend it. I honestly believe it's allowing me to age in a way that is relatively pain-free. Good luck.

Kari

Veteran

Anna, a few of my coworkers are very into Bikram hot yoga, and I know many of them highly recommend it not only as a way to cleanse and refresh yourself, but also as a way to heal from stress injuries and muscle spasms. It's pretty far from you, but I've gone to this studio a few times, and really enjoy it - though the class is 90 minutes and pretty intense. http://www.bikramyogaredmond.com/

Seriously, though, I'd be willing to meet up with you in your neck of the woods to do it with you (at a closer studio) if you want to try together. You'd probably feel pretty good sitting next to me, because I'm probably the least flexible yoga student ever.

Back in the day, my grandma (who was a cancer survivor) used to do a therapeutic/restorative yoga class for many, many years with others who were recovering from illnesses or injuries, or had chronic illnesses. It was very gentle but helped her to become very flexible and active. I don't have a recommendation for the studio she used because this was over 10 years ago, and she's since passed away, but she REALLY enjoyed it.

bj1111

Veteran

i started pilates after i injured my shoulders and had completed my course of PT. i realized that i slouched and stressed my shoulders so much over the years to lead to rotator cuff injury. i've been doing it for two years now and it has really improved my posture and my core muscles.

i would recommend working with a private session initially. the instructor can arrange the exercises to gradually strengthen your back and core. also, since you have an existing injury, s/he can pay attention to your limits and design the exercises to prevent reinjury. you can also take it easier without feeling like you're holding back the class.

my instructor will also do skype lessons when i'm traveling. anywhere in the world as long as i have internet connection i can get in my workout. something to keep in mind for you...i think you travel quite a bit, no?

Jonesy

Veteran

Sounds like everyone has a different opinion, depending on what has worked for them :)! I really love yoga, but I know people who dig Pilates.

Christelle

I really like Pilates. It feels like a workout yet isn't boring and tedious. I DO enjoy yoga (and I'm only 30 ; ) ), but it doesn't feel like a real WORKOUT to me because it's so relaxing. ALTHOUGH, Jillian Michael's has a Yoga Meltdown DVD that is a KILLER and will work every muscle in your body (even muscles you didn't know you had! LOL!).

If you like DVDs, look up Tracey Mallett. She has quite a few workout DVDs that are a combo of Pilates and Yoga moves. Very simple to follow, and she has them divided up into short segments so you can do 10 minutes here, 10 minutes there, however it best fits into your schedule. She's definitely big on working the core.

I also second the poster who recommended a PT who can help you adjust your gait and your general posture as that makes a HUGE difference in how well you recover as well as preventing more pain. I love this blog written by a biomechanist whose mission in life is to educate people about proper body alignment -- http://www.alignedandwell.com/.....Itemid=223

My back and hips are ALL messed up from years and years of doing exercises the wrong way and doing things like "tucking the pelvis under." Now I'm trying to UNDO the damage that bad posture and gait has done to my spine For that reason, while I LOVED Callanetics as a teenager, I refuse to do it now because she's a big proponent of tucking the tailbone under (tipping the pelvis forward) which is NOT the way humans were intended to sit/stand/walk.

Hope you find just the right workout and can get pain-free!

Isis

Veteran

I really love yoga and have been to a lot of studios and classes over the years.

I'd like to stress that there are a huge variety of kinds of yoga. Some are very intense and athletic, others gentle and meditative. In my area, many of the classes are full of young people too. So, if you're interested in yoga, check out a lot of classes and instructors as it may take awhile to find one that clicks. Many have free or reduced classes in the beginning.

Laurinda

Veteran

I'm working on "The New Rules of Lifting for Abs". Weight lifting gives me the most efficient results, and in spite of the title this book is really about core training. (And yes, I am a zaftig 40-something woman who does not look like any of the hard bodies in the weight room).

http://www.thenewrulesoflifting.com/nrol-for-abs

My best advice is: "No crunches".

Hope you find something that works great for you!

Christelle

Oh yeah! There's a "New Rules of Lifting for Women" book too that is exceptional. When I do deadlifts and squats, I have signficantly less lower-back and hip pain. Didn't know there was a book just for abs! That's great!

LeahJanes

OK I need to chime in and add my support to the suggestions for weightlifting for decreasing back pain. Particularly deadlifts and squats. Plus it will make you look real hot, real fast. Seriously, it's the best thing I ever started doing.

I love the suggestions for the book, but also try http://www.stumptuous.com - it's a great site and full of amazing and sensible resources on weightlifting for women. Pilates and Yoga have their place, but nothing makes your body strong and pain free like lifting heavy things and then putting them back down

Laura B.

I'm very sorry to hear about your back pain. I don't really have any advice to offer, but I would really love to know what you choose and how it works out for you! Hope you feel well soon

Auburn

Veteran

I agree with the comments on weightlifting. WAY too many misconceptions out there but weightlifting is simply the best for building the lean muscle that you want. I can send you links to lots of articles (many written by a guy I used to train with) on this topic.

I see a lot of pilates devotees have weighed in; I personally am a fan of yoga. I have found a studio that isn't overly into the spirtual stuff and chanting (which I have NO time for) and instead offers an ass-kicking 90 minute workout in a hot (but not scalding) room. Nothing else makes me feel like I've worked as hard and I immediately noticed more definition in my shoulders and abs. Almost every yoga pose is designed to work your core and as your core strengthens, the poses get easier. Find a good studio and then tell your teacher about your back issues--they can help you modify certain poses to avoid pressure on your back.

ironkurtin

Veteran

AG, I recommend getting a personal trainer. I have done this off and on over the years and the results have been well worth the price. A trainer can help you target your results, make sure you aren't hurting yourself, and set up a routine for you to do at home. My back never hurts like it used to anymore, and I am much stronger overall. Plus I have lost inches and feel tighter and more capable. Seriously thumbs up - and hope your pain goes away soon!

annagybe

(website)

Veteran

Update. After days of maxing out on painkillers, tonight, it doesn't hurt. Thanks for all the advice. I'm probably going to start with some physical therapy.

Scarlet

Veteran

I hope your back get better quickly, Anna. I know how awful it can be. Thanks for asking the question because I found this interesting information as well.

Laura B.

I'm glad it's not bothering you tonight! Good luck with the physical therapy

Suz

(website)

Veteran

Anna, so glad you are doing better.

In the following order, I'd go for:

Physical therapy/massage/soft tissue work
Weight training, especially squats of all kinds. Freeweights will work your core. Start low, if you haven't done it before, but work up to heavy; best to work with a trainer/class if you have never done before to make sure your form is correct.
Pilates OR Yoga - whatever you enjoy most. Just something for long stretching.