What exercises are best for lower back injuries?

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2 Posts
Feb 10, 2017 11:39pm
via iOS
I have knees and lower back injury, I currently can only run on a treadmill. I have had the injuries about five years, so I have put on weight, not done any core exercises and now have a gut.

Can anyone suggest some exercises that can help me to strengthen my lower back that can lead me back to being able to comfortably do sit-ups and get rid of my gut.
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1029 Posts
Feb 13, 2017 3:53am
via Android

If you have a back injury, your goal should not be to do sit ups. Sit ups are generally not good for your back. There are plenty of core strengthening exercises that are much more back friendly. And when I say "core" I am referring to your abs, obliques, back muscles, and glutes, all the muscles which help stabilize your spine.

For core exercises, Google "Stuart McGill big three"
And check out this workout:
Back Mechanic
Pay attention to form first, then on increasing time and reps.

That being said, your goal isn't really to do sit ups, it's to lose your belly fat. You want to do sit ups for your belly, but really you don't lose fat by doing sit ups. Core strength is great, and crucial for a healthy spine, but your treadmill is a much better tool for losing fat. Burning calories is how to lose fat, and sit ups and other even better core exercises are not that great for burning calories. Walking and jogging and running, way better. The fact that you still have a belly while being able to use your treadmill indicates that you don't use it enough, and that you're still eating too many calories to burn.

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2 Posts
Feb 13, 2017 4:31am
via iOS
Patrick M. thank you for the information, I have looked at both suggestions and now have added them to my new exercise routine. Really was hoping there would be a way for me to eventually manage to work towards doing do sit-ups(I think I want this due to being ex-forces), but to be truthful I kind of guessed it would not be advisable due to my back injuries.

As to not running enough on the treadmill, think I may be doing the right amount, as I can only really run at the moment, ran sixteen and a half km earlier today but I believe the problem with my gut could be with my poor diet, as I have a high sugar diet.

Once again thanks for the info.
13 Feb
That certainly is quite a bit of running. To be clear, when I said "not enough" I really meant "not enough to cancel out the calories you eat" which can be corrected by exercising more, eating fewer calories, or both. Changing what you eat is usually easier than trying to exercise it off, especially with you and how much you already do, it might be hard on your system. Good luck
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