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Strength Training/home training for chronic back pain


(1) Besides chin-ups and pushups, what can I do at home for overall body strengthening without compressing my spine? (2) Can I do anything to strengthen muscles to resist spinal compression? (3) should this have been a YOGA question?  I am 78 with chronic low back pain when on my feet (lower right side). MRIs show some stenosis and natural fusion and possibly some arthritis, perhaps due to twenty years of aikido. Pain varies from zero to occasionally severe. I ballroom dance extensively. I have a chin-up bar and hand weights. I must do considerable stretching in the morning before walking the dog so I can stand straighter.

Thanks for your question Eric. First off id ask you to see your doctor before any intense physical activity since you have a spinal problem and see what they would say. Its important to have some sort of gauge that we can set for the intensity of exercise and usually the doctor determines that.

With that being said you should choose exercises considered non weight bearing because it does not compress the spine. Some good options to consider are swimming and bicycling. As for resistance exercises chin ups are considered weight bearing because it loads on the spine so it would be most advisable to avoid that exercise. One other option I would consider is using a TRX suspension trainer because you can adjust the intensity of the exercises and make them as intense or less intense as possible so you dont put too much stress on the spine.

As for your stretching yes keep it up it does help a lot to alleviate tight muscles.

Hope this helps

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