Need to strengthen back muscles

June 19, 2008 4:06 PM

How best to support my back and feet?

Whenever I sit somewhere for long periods of time in a chair with no back support (such as stadium bleachers or a bar stool or on the ground), my back gets very, very unhappy; it takes major effort and concentration to continue to sit up straight and keep from slouching, and after a while it just starts to plain hurt. (I have no arm strength at all, and am guessing that my back muscles are similarly weak.)

On those same lines, whenever I stand for long periods of time, my feet start to hurt like crazy too, even when I am wearing supportive "walking" sneakers.

Are there any devices/contraptions that can help me with these issues, and/or are there any exercises that would help? Thanks!

posted by Melismata to Health & Fitness (4 answers total)

I have battled lower back pain for most of my adult life due to minor scoliosis. The couple of times it has become unbearable and I have gone to physical therapy, the therapists have worked on strengthening my legs. Through extended walking (3 miles/day) and various weight and isometric exercises I can strengthen my hips and legs, thereby surprisingly reducing the back pain. As a result, now I always try to work on my legs to avoid further back issues.

At my job, I am on my feet all day, so I've experienced the tired, sore feet problem as well. I also wear the cushioned running/walking shoes which help significantly, but I've found the best solution is to keep moving. If I just stand around my feet and ankles get more sore than if I'm moving from place to place staying busy.

There are stadium seats you can get to help with back support and DIY therapy exercises to aid with strengthening back muscles.
posted by netbros at 4:45 PM on June 19, 2008

I knew a guy that got some of those Z-Coil shoes and it made all the difference in his back. He got the idea from a friend who tried them and had success too. You'd have to reconcile yourself to how they look. I think they look kind of neat and original, but they're definitely not normal. They make some that cover up the spring so they look more normal but that kind is apparently not as good because the spring motion is hampered somewhat. That won't help you while you're sitting, but may perhaps help you for standing for long periods. Me, I went with Rockports and am able to stand for longer at things like wedding receptions now.

I'm guessing you've got some kind of pinched nerve or herniated disc in your lower back or something? If you haven't seen a doctor, go get checked and x-rayed and all. Surely they can tell you the best exercises for relief, strengthening, or both. I went to a chiropracter, which seemed sketchy and didn't help the problem, but I at least saw the x-rays and saw what was being pinched and how that nerve went all down my leg. That was educational if nothing else. And orthopedist would be another option if you're not down with chiros.
posted by Askr at 6:25 PM on June 19, 2008

I've been doing Pilates for a long time now, but before I started, I had the exact same issues. I was always constantly fidgeting and readjusting myself, because it hurt so much to sit in a chair. Looking back on my life, I wish that I'd discovered Pilates before college or chosen a less challenging school - sitting in a chair and reading a book used to be excruciatingly painful for me. I actually chose the career I have now because I don't ever have to sit in a chair.

Pilates will turn you into someone who can sit in a chair, or stand on your feet, without pain.
posted by freshwater_pr0n at 8:02 PM on June 19, 2008

Strengthen your core. The advice for Pilates is good: that's what Pilates helps with. A trainer at a gym could show you some exercises and make sure that you do them properly (which is very, very important). If you're more of a DIY person, then standard exercises such as sit-ups and push-ups can help strengthen your core. Those exercise balance balls can be great props for core exercises. Strengthening your abs will help support your back - your back shouldn't be doing all the work alone. The more muscles you learn to engage, the more you will be able to support your body.
posted by bassjump at 4:56 AM on June 20, 2008