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I have bulging discs in neck and back, along with osteoporosis.

Posted , 7 users are following.

carla1955
carla1955

My doctor says I need to join a gym and do weight bearing exercises to build muscle and bone density. Gyms are expensive and I live on a fixed income. Is there any way I can do these at home?

0 likes, 15 replies

15 Replies

  • kezzabird30
    kezzabird30 carla1955

    Posted

    SOrry to hear of your problems. Walking is a fab weight bearing excercise and it's free. Also helps muscle. Walk as far as you can everyday if not more! Good luck x

  • janish49
    janish49 carla1955

    Posted

    I have the same, plus osteoarthritis in both knees. So walking not very easy! Like you I can't afford a gym (both my husband and I are retired) but swimming sessions are reasonably priced. Not sure if it helps but does keep me moving! Have you been prescribed any medication?

    • kezzabird30
      kezzabird30 janish49

      Posted

      My mums specialist said swimming is not weight bearing. My mum too can't excercise due to a back op that went wrong so she struggled to do any excercise at all. I guess something is always better than nothing so good for you x

    • kathleen65757
      kathleen65757 kezzabird30

      Posted

      Pool can be resistant and weight bearing. I use the steps to do step ups. I also use noodles to push down one leg at a time. I use Dumbbells under the water making the arms stronger. With one dumbbell in each hand and legs straight out both at a time in one direction and then swing under the body to the other side without touching the bottom.

      push offs off the wall is another one. Walking in the shallow end back and across the pool can be felt in the legs.

      There are many that are worthwhile in the pool. 

  • Anhaga
    Anhaga carla1955

    Posted

    Swimming helps muscles, but not bone density.  Walking is very good.  If you can afford a pair of Nordic walking poles lots of places offer free workshops in how to use them and they help improve upper body stength.  Tai Chi has been shown to improve muscle strength, balance, and even bone density.  There may be groups in your community doing it where you can learn the moves by watching others, as well as heaps of good videos on the Internet.  Once you know how to Nordic pole walk or do tai chi you will never have to pay another cent. You can also find out about good exercises for bone building on the internet and most of those need no equipment at all, just your own body weight, like variations on pushups!
  • kathleen65757
    kathleen65757 carla1955

    Posted

    I have two bulging discs in my back so I can relate to your predicament, my osteoporosis is bad as well. The worst reading is -4.3 in lower back.

    I am 71 years of age. 

    I have mild scoliosis and arthritis in my back as well.

    My husband is my carer so that tells you I am not coping on my own.

    There is plenty you can do without joining a gym.

    If you are able walking is great for a start.

    You may need some advice for your circumstances though.

    Your age, general health, etc impacts on what is safe for you.

    There are many simple exercises such as focussing on your posture, squats, sitting tim standing, etc.

    Avoid twisting and bending from the waist.

     

    • wall1409
      wall1409 carla1955

      Posted

      Hi Carla

      I have multiple disc bulges and arthritis in most of my weight bearing joints so at 54 I'm pretty restricted. I'm getting a 4 wheeled walker/ roll at or with seat so I can walk then sit etc . Could be worth a go

    • janish49
      janish49 wall1409

      Posted

      I'm sorry to read "wall1409" that you are having such difficulties at only 54. I'm 67 and having the same symptoms my Mum began to start experiencing in her early 80's. I think we must be having these problems earlier than previous generations.

    • wall1409
      wall1409 janish49

      Posted

      I definitely think so too. I had an accident at 18 which left me with problems but at 48 it really started. Now it's spread everywhere unfortunately. Worst is getting up in the morning, once I'm up and moving it gets easier but some days it's bad enough for me not to get dressed. I overdo it regularly as it's still difficult to judge. Keep moving as much as we can is all we can do.

    • kathleen65757
      kathleen65757 wall1409

      Posted

      I have one and would recommend one that has a generous bag underneath for storage as I put so much in there even a throw rug for colder months.

      Mine is midrange and cost $250 in Australia and worth even bit as it is well made. The seat is thick and sits above the storage on substantial frame and you lift it up and the storage is beneath.

    • wall1409
      wall1409 kathleen65757

      Posted

      Hi Kathleen

      Yours sounds like it's the one I'm getting, it's coming this Thursday so can't wait.

      Thanks

      Wendy

  • ihavenonickname
    ihavenonickname carla1955

    Posted

    Hi Carla,

    Absolutely...when doing arm exercises hold a 1 pound can of vegetable in each hand...or you can purchase a resistance band. Frankly, the resistance band is the better choice because you can also usr it for your legs...it canalso be termed a therapy band.

    Kind rwgards

    ,judith

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