Workouts

Can anyone give me work out ideas for the gym. Preferably which machines would be best. In the last two years I’ve slowly gained 20 pounds. The last 7 months straight I’ve been dealing with a constant sciatica flare up due to a herniated disk. 24/7 pain. I’ve done the chiropractor, I’ve done the injections, nothing has worked. I want to lose the extra weight and see if that helps but I’m scared to death. I used to be in the gym every day. But it hurts me and triggers unbearable pain shooting down my hip and leg if I walk, stand, or lay for more than 10 minutes. Sitting is tolerable. But I’m not sure how to strengthen my core/back that way. Cycling? I eat once a day. So I don’t want to hear about a calorie deficit. Yes I understand that’s not good and probably doing the exact opposite but without working out I’m scared to gain more weight and add more to the sciatica. Clearly this is affecting me mentally as well. I’m to the point where I just want to ask the doctor for weight loss medication but I can’t afford it. I’m eating Tylenol and Motrin like candy, even that is only working enough to make it so I can walk. Whatever your suggestion it needs to be something extremely light that I can hopefully build up over time, and won’t cripple me further. Thank you so much

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Also if anyone has anything they take that they swear by that reduces inflammation let me know please. Less inflammation means less nerve flare up.

Spinning is a good option, it does more than people think and will work your core. Walking on a decent incline on the treadmill is another hidden gem. Maybe pilates or barre might be low impact enough? Good luck ❤️

Do you swim? I understand it to be the best low to no impact exercise. I plan to do water aerobics if I ever feel too uncomfortable or in pain doing other cardio.

I have arthritis plus more issues so I understand pain. Things to take u can try turmeric, wild lettuce California poppy. There r more options but my brain is tired right now. There r essential oils that can help. Have u tried an anti inflammatory diet? Also when u eat less your body thinks it’s starving so it holds on to the calories which make u gain. U should eat small frequent meals to help with that. U can swim, bike, elliptical, yoga, and Zumba there r some low impact exercises u can try. I’ve lost 55 pounds since I’ve been dieting

Chair yoga!!!

I'd suggest a physical therapy consult. Then you can slowly start getting back into gym workouts. 😀

I’d do a consultation with a PT. They can work out a tailored workout plan according to your abilities and schedule. If sitting is the only thing doable though then I would try spin cycling yeah, they look hella fun but I already have my own workouts and classes I’m doing. I’ve seen the spin on IG and they look fun, doing it w music like Reggaeton. When I was pregnant I used to sit cross legged on a gym ball and that itself helped my core heaps, try that. Because you are using your core to stay upright on not fall off the ball I used to sit there 15-20mins at a time. Looks easy but it’s not 😂

I have back pain too and go to the chiropractor. You can ask them for exercises to do that won’t aggravate your pain. My spine is starting to get deformed and my posture is beginning to show signs of age. The chiropractor said if I don’t get adjusted now, I will get arthritis in three years. They did a lot of x rays on me. My neck bones are straight but they are supposed to be curved so I have pain on from the neck to the sacrum. They recommend that I do the bridge and pelvic tilt exercises to strengthen my core which will help my back pain. After three 15 reps, you do the child’s pose to stretch your back. I do 10 mins of elliptical, another cardio machine that I don’t know the name and the bike. I do 30 mins of the cardio. Then I work on my biceps and triceps. The chiropractor said to use less than 10 lbs. so I do 3 15 reps with 7 lb free weights. I just started estimating calories. I try to eat less than 1600 calories. Today I had about 1400 calories. I lost 7 lbs in a week

I am trying to lose 10 more lbs. I will pray for you

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