Strength training with injury

[Aloysius16]

I am 50 years old and have been living with a back injury for 10 years. I have never been muscular but I have lost a lot of upper body strength during this time as I have been avoiding things that cause further discomfort. I need to address this.

So how would people suggest I should go about this?

My injury is likely ligament damage in the lower back which refers pain up along the spine and mid back. I cannot sit for long periods and I have had to throw away all my good shoes and live in things like Ecco. I have found in the past that exercises which ask me to arch and round the lower back (often advised for back pain) cause a lot of pain for many days afterwards. So things like kettlebell swings and much yoga are out for me I think.

I had a couple of trial gym visits recently and used some upper body weight machines at low weight levels (15-25kg) - things like shoulder and chest press. I have found that these exercises did not cause pain reactions so I could potentially carry on the same path and build up gradually?

Any advice gratefully received.

 

[Texasmade]

See a physio is the best advice.

In terms of actual training, you're doing the correct thing right now in starting off light and slowly increase the load over time.

 

[Aloysius16]

Thanks - I will look to see a physio.

Would I be right in thinking that using gym weight machines would be the safest way to build up strength with an injury? I'm thinking that it would maintain good form and posture better than other methods.

 

[Texasmade]

Depends.

IMO, free weights are better overall since it forces your body to stabilize the weight while machines will do that for you. Your situation might need machine weight depending on the injury and what movement you're trying to do.

 

[Spuice]

I am 50 years old and have been living with a back injury for 10 years. I have never been muscular but I have lost a lot of upper body strength during this time as I have been avoiding things that cause further discomfort. I need to address this.

So how would people suggest I should go about this?

My injury is likely ligament damage in the lower back which refers pain up along the spine and mid back. I cannot sit for long periods and I have had to throw away all my good shoes and live in things like Ecco. I have found in the past that exercises which ask me to arch and round the lower back (often advised for back pain) cause a lot of pain for many days afterwards. So things like kettlebell swings and much yoga are out for me I think.

I had a couple of trial gym visits recently and used some upper body weight machines at low weight levels (15-25kg) - things like shoulder and chest press. I have found that these exercises did not cause pain reactions so I could potentially carry on the same path and build up gradually?

Any advice gratefully received.

The best thing you can do is see a physical therapist that specializes in back/spine related pain.

Im not a professional so take this with a grain a salt:

it might be a core stability issue, where instability could cause excess pressure or movement in your spine. It could be caused by a weak core, tight hips, or weak glutes I think. Squat University on youtube has a lot of information on exercises that can test the source of your problem and fix it.

 

[Oswald Cornelius]

Get to a good physical therapist right away, preferably one recommended by your physician and covered by insurance. Between the doc and the PT, they can diagnose the issue and a good PT can help design a program that should help without further injuring yourself.

 

[KevinBroocen]

Light and slow is the right way!