Ok moms, I have just gone back to work and recovered from a spinal fusion. I had the bottom two fused so I have to be very careful on what I do. I can not lift weights, run, jog, really not much of anything. I want to lose weight like everyone else so what are your suggestions?
Ok guys thanks for all your helpful tips. I got a huge exercise ball and its great. Also I started walking and I must say that is helping alot! I appreciate your post!
Walk, bike and swim. All of these are low impact activities that will keep the weight off.
Best of luck!
Water aerobics at the local YMCA or the like.
Sitting puts more pressure on the discs than standing does.
Replace one to two meals a day (see my website), and make that third meal healthy with small portions. Don't skip meals, and allow yourself a small snack during the day with lots of protein in it. Example: a handful of nuts and an apple.
As mentioned by others...... as allowed move into "safe" exercises as ok'd by the doc. He/she might okay water walking (find a nice heated indoor pool).
First and foremost - talk to doc. What does he/she say is OK? Will you be doing any physical therapy? The therapists typically have some knowledge of not just rehab, but appropriate physical activities. Give yourself time to heal:)
Beyond that -
Water aerobics, swim, eliptical for cardio. While free weights may not be in the cards, the weight machines are low impact and could be a great resource for building muscle mass which is ideal for weight stablization, increased strength and increased caloric burn while at rest.
I would also assume that a lot of upper body (arms, shoulders, chest) would be ideal for supporting back long-term.
I had a boss who had spinal fusion and she did a lot (i mean a lot) of walking and really had to watch what she ate - I think the woman lived off lettuce.
Good luck and give yourself time - even folks not recovering from surgery takes months to lose weight healthfully.
Definitely get clearance from your doctor first...I would ask him about walking and swimming. Look at joining weight watchers or Jenny Craig to help with the portion control of your food. Best wishes...Hope you are feeling better :)
I agree that you should get clearance for your doctor. Research non weight bearing exercises and see if he has any that he will recommend? I'm sure he will appreciate your desire to keep your body healthy.
Also, watch your portion sizes and eat about 5 small meals vs. 3 large ones. Eliminate sauces if possible and try to take in more veggies. They are filling and so good for you!!! Pay attention to those times when you don't think and pop in something. (we all do it!) I paid attention to the times when it'd be my first instinct to pop and realized that just b/c I walk by the candy dish doesn't mean I have to grab every time!!! :-)
Good luck and congrats on a successful surgery!!! :-)
I've had two spinal fusions so I know what you're going through. :( Swimming is great if possible. Also, a recumbant bike is really good. Since you are sitting as if in a chair, you won't be hunched over like you'd be on a regular stationary bike or a regular bike. You'll need to be very careful if riding a regular bicycle. You will also need to work hard to strengthen your core. Abdominal exercises are key. You also need to research exercises that strengthen your oblique and your extensor muscles. Your extensors include your glutes. One of the best exercises I've found from physical therapy is to get one of those large exercise balls and to try and balance yourself on it with your feet raised off the floor. I hope this helps. Good Luck and God Bless. :)
Cut your calories first and foremost. Try swimming if OK with your doc.
Can you swim? I would check with a doctor and see if it's low impact enough for your situation.
Cut calories and walk.
Or an elliptical workout might be ok?
usually swimming is recomended for medical situations. idk ask your doctor if that is a good idea. you can join an indoor swimming gym. our highschool even offers a place to swim for a fee. open to the public!
