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Thread: My back gets really loose after walking abit, any recommended back exercises?

  1. #1
    Senior Member mr_coffee's Avatar
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    My back gets really loose after walking abit, any recommended back exercises?

    Hello everyone. I was walking around today with my forearm crutches and i've been noticing after i walk for awhile my back gets very loose, and my balance goes to shit as does my walking, is this because my lower back is not strong enough or what? if so, is there any exercises i can do to strengthen this? I've been picking things while in my wheelchair so its like doing a reverse sit up almost. Thanks!
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    Hello:

    Yes you are right, it sounds like your trunk(core) is weak, especially in standing. You would benefit from a Pilates based exercise program or exercises on a total gym. See a PT or Pilates instructor for more examples.

  3. #3
    Quote Originally Posted by polly swingle
    Hello:

    Yes you are right, it sounds like your trunk(core) is weak, especially in standing. You would benefit from a Pilates based exercise program or exercises on a total gym. See a PT or Pilates instructor for more examples.
    I'm also looking at strenghtening my back muscles. The 2 exercises I do are the reverse situps Mr. Coffee was speaking of and laying on my stomach and lifting up my head and chest. But I feel that this is not enough. I don't get any improvement.

    What's a Pilates based exercise program or a total gym. I'm not familiar with those terms.
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    Moe,

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    I don't understand ... words.

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    Quote Originally Posted by mr_coffee
    Hello everyone. I was walking around today with my forearm crutches and i've been noticing after i walk for awhile my back gets very loose, and my balance goes to shit as does my walking, is this because my lower back is not strong enough or what? if so, is there any exercises i can do to strengthen this? I've been picking things while in my wheelchair so its like doing a reverse sit up almost. Thanks!
    Mr_coffe. Same here. The back muscles are weakened a lot since my SCI. One exercise I do for strengthen them is quite simple (since you can stand and walk a few yards with crutches): In a door opening inside my house I just stand, I hold my hands by my body sides and are not holding the door frame (the door frame is just for safety if I am falling, if so I can grab a hold then).

    While standing in this position I first lean over all the way to my right side, until I almost is falling, my left foot shall almost lift of from the floor. I repeat these exercise then times. Then I do the same thing by leaning over to the left. Okay, this was right and left (I take pauses in-between to relax). After the right left exercises I go forward as long as I dare, almost falling, I repeat this also a few times. Now, the most difficult part for me – I do the same by leaning backwards, standing straight up still, but leaning so much backwards that my toes are just to lift up from the floor, standing on my heels. This exercises I find very useful for exercising trunk stability and also for the balance. Leif

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    Senior Member mr_coffee's Avatar
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    Thanks for the responce! I will try those exercsies, i'm not sure if my balance is good enough to do what you say Leif, but i'll try!
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    You can try while having a person standing next to you. - When I first started with this exercise I was very unstable, today I am doing pretty good. I do it every second day. You can also have your chair behind you if you are afraid of falling backwards.

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    Senior Member mr_coffee's Avatar
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    awesome thank u for the advice, may i ask what level u are and do u use any leg devices, such as a KFO or afo? I have a KFO on my left leg, because my quads don't lock my leg out, i only have some hamstring on my left leg but it seems to be getting better slowly but surely
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    Ask any question you’d like ; my level is Th4 on the right side, a bit lower on the left side. I don’t use any leg devises, although at rehab they did make a brace but I don’t use it. I use the chair the most of the time, it is very difficult for me to walk with crutches, and I use a Walker for exercising. But the trick by standing in the door opening I got from my PT and by doing this (not one or two times, but over several months) I have gained some more strength in my back and received much better balance. Just after my surgery (2001) I had serious problems just standing for a second or two, today I can stand straight up for many minutes without assistance. This also helps me walking the Walker altough it's hard.

    I had a look at your profile and your pictures. It seams to me you have pretty good strength especially in your upper body. I also did see you walking with crutches. Good job. I believe this exercise I do will be good for you. It’s hard to start with, and you don’t have to go all the way to the sides and back and forward inn the beginning. As you become more secure and getting more strength you can push your limits more and more. I did see it’s only a year since your SCI and since you are a young man I believe you can gain a lot from exercises. Do exercises all day, from you are getting out of bed and until you go to sleep. Keep pushing and good luck.

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    Senior Member mr_coffee's Avatar
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    Thank you i willl!
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