Low impact exercise

foxy06

Hi

I'm looking for some ideas for low impact exercise. I have had 2 babies in 2 years and my body is in bits. Had SPD and was on crutches (or at least was supposed to be!) for the last few months of the last pregnancy and now I am suffering from sciatica from an inflamed disc in my back that is aggitated by most exercise. My knees are making funny noises too when I squat and this is freaking me out altogether. I'm 29 and feel like a 90 year old.

Thing is I feel like if I got my fitness back and improved the strength I have lost over the last 2 years I will get back to normal but doc and osteopath have told me to go for low impact exercises as even walking starts off the sciatica and I spend the day hobbling around after it. Swimming is the only thing I can come up with but thats not easy wit 2 small kids so looking for something I can do at home in the evenings. Any ideas?

howtomake

How old are the kids? Is swimming something you can do as a family? I know some pools have that.

eilo1

Own body strength training should help and you can do it at home. Your osteopath should give you an exercise program.
You could also try pilates, its a great regime for women looking to get core strength back after giving birth.

trishasaffron

I've had long standing back problem - I found pilates really bad for it! The best thing for me was a v low impact (almost remedial) yoga class - I did that for about 2 years and now I find a gentle normal yoga class is doable and great for my back.

I also have a stretching programme.

nice_guy80

trishasaffron wrote: »

I've had long standing back problem - I found pilates really bad for it! The best thing for me was a v low impact (almost remedial) yoga class - I did that for about 2 years and now I find a gentle normal yoga class is doable and great for my back.

I also have a stretching programme.

go see a good chiropractor. I know they are given a bad rep - but i have nothing but praise for mine!

whenever I injure my back, neck, shoulder, hip I always go to one to make sure everything is lined up well so that i heal properly. he usually also finds something small that had been niggling me for a good while and I hadn't got it looked at

foxy06

Thanks for the replies folks. My kids are 9, 6, 16 months and 3 months. Is pretty tricky looking after one baby and if husband was with me we could have one each but he works shifts so not always available. The older two are pretty mad in the water too so need to be watched. I find swimming more an activity for them than me and getting regular time to go swimming is pretty much impossible.

Was thinking of doing some yoga at home but I would be a bit afraid of making the problem worse as I have never been to proper classes so might do it wrong.

How do I do 'Own body strength training'?

Are Osteopaths and Chiropractors the same?

eilo1

Must be hard to find time for exercise! Try and stick with it there are so many benefits for you!

Own body exercises are exercises that you dont need dumbbells or other weights for. So you would do exercises like the plank or sit ups.

Osteopaths and chiropractors are very different professions, but you should probably look into that yourself. Im not really up to date on both.

chocgirl

Who diagnosed you with the sciatica, did they not advise you on what exercise to do and avoid?

Unfortunately with sciatica there are more exercises that are likely to aggravate it than to ease it. If you were advised to stick with low impact exercise I'd do just that.

Please do not do sit ups or the plank unless you were specifically designed to for most people they are best avoided.

If you can't manage the swimming as often as you'd like try to maybe set up something like an overhead pulley (wire hanger with a scarf will do) that will get your arms moving, a stationary exercise bike can be helpful to. Remember it will take time for you to "tighten up" again after the SPD as well so you really need to pace yourself and not aggravate the pain.

Pilates is great but you really need an instructor who knows their stuff and how to teach it on a one to one basis. Most classes aren't aimed at people with pain so will be beyond your capabilities. I'd avoid yoga for similar reasons, you'll aggravate the pain.

eilo1

I am just being reminded of the reasons behind not taking advice off the internet. Please go back to your chosen therapist and get an exercise program!!!

Transform

go to a physio or physical therapist - some are better than others and the good ones will write up and show you what exercises to do

Glowing

there is a 'pilates for back pain' course in centre studios in rathmines ... they're great in there ...