How do I workout through a back problem?

I want to know what should I do to workout and get in good shape. I have a back problem, but I want to know what types of work outs can I do without hurting my back evenmore. Push ups,crunches etc...I need to lose around 7-10 pounds and tone-tighten my chest a little bit more, no big deal really, I cant workout like before wich is the reason i'm getting a little out of shape and I need to workout before I gain more weight and it gets harder for me to lose it. but I need to know back-friendly workouts to accomplish this. I pretty much run a bike right now(is that even good?)

Public Comments

1. Depends on type of back problem. Make your doctor okays exercise. I used pilates to to strengthen my back, after I pulled my back muscles. Pilates will strengthen your entire core (which includes your back muscles and your abdomen). Pilates will not cause you to lose weight per se, unless you take in less calories than you burn but it will give you a longer, leaner look and make you more flexible.
2. When I had that same problem, my doctor recommended swimming to strengthen the back muscles. I ignored his advice & now I'm paying for it. You really do need to get your back examined by a doctor. If your back problem isn't serious enough to require surgery, they can offer you anti-inflammatory meds, pain meds, and/or a shot of steroids in the spine that relieves the pain for up to 6 months. I have had back surgery once and may have to have it again. I'm going to try the meds first, and then the shot before deciding on surgery. You want to take care of your back. Don't ignore it. It will just keep getting worse. Swimming is the best exercise for people with back problems. Running is one of the worst exercises for your back. I used to run 9 miles a day. I think that is what tweaked my back so bad. Good luck. Take care of yourself.
3. I would really need to hear what issues you have with your back. If they are do to your being overweight they may go away with time, but if you have a preexisting back injury, you may need to have a doctor's input with your workout. I have hurt my back, though never seriously, and what I've found is that light weight and high reps can give you what you want while not exposing you to injury. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help. Arms Lying dumbbell triceps extensions standing barbell curl behind head reverse hammers one-arm preacher curl Close-grip pushdowns incline dumbbell curl Parallel bar dips hammer curl Single-arm reverse-grip pushdowns reverse grip EZ bar rope push downs super light dumbbell curls Chest Dumbbell Incline Presses, Pullovers and Presses, Dumbbell Bench Presses, Narrow-Grip Bench Presses, Incline Dumbbell Flyes, Barbell Incline Presses, Push-Ups Between Benches, Cable standing incline flyes Cable standing decline flyes Back Barbell row Dumbbell Row Lat Pull Downs Cable Row Lower Back Machine Forearms lite wide lat pulldowns Supermans Shoulders Lateral Raises Bent-Over Lateral Raises No rest front raises Shrugs Military Presses Front Raises Rotator Cuffs Superlight lateral raises On incline bench, with 2 10lbs dumbbells: 1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps. 2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps. 3rd: Stand up with dumbbells and do 10 lateral raises. 4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard. Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down. Legs Squats Leg Extentions Leg Curls Adductors Abductors Calf Lifts Glute Machine Leg lifts I also do 100 crunches per night. My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.