How do you lose weight with a messed up back and a torn up knee?

[Roseyfox06]

I do karate as my main form of exercise but about 6 months ago I messed up my back and pinched my sciatic nerve. Still recovering. Then 3 weeks ago I messed up my knee, and now have to wear a knee brace. I dont have health insurence and yoga is what did my back in. I love karate but I feel like a walking injury magnate. How can I maintain my fitness level, hoping to increase it. without hurting myself further? throw in the fact that I suck at cooking. Help!

[JohnBrackney]

Walking and weight lifting that doesn't hurt your back or knee is likely to be enough to get you in great fitness.  Isometric exercises or water walking/swimming might also be good.  Happy to brainstorm with you further - must be frustrating - but you can do it!

[awebz]

Swimming and even just stretching in general can be beneficial! 

[PS0705]

SO sorry to hear about your back.  I know just how that is.  I've had 2 back surgeries for herniated discs.  Then I'm so graceful, I've broken my ankle TWICE.

Now...don't you feel better?

Anyway, I do spin class, and the stairclimber and the elliptical.  Lots of walking when the weather cooperates.  I live in Michigan and if it's not negative 0, then it's been icy and I don't want to slip and break anything else. 

Yoga is BAD for hurt backs.  Pilates is good, though.

Good luck

-Paula

[Mary]

Did you hurt your back doing Bikram yoga last year?  I did, too.  Sciatic pain here, too.  I've just been walking since but I don't have your knee issue.

Take the time you can't spend exercising now to learn to cook some low cal food.  I lost 50 lbs. once without exercise, just diet.  In some ways it's easier.  

[runnergirl318]

What you eat has way more impact on weightloss than exercise.  You can't out exercise a bad diet.  Eat well and let your body heal.

[Leo6]

Personally, I think supporting your injuries is priority number one.  If you can scrape together enough $ to see a good physical therapist a couple times, you'll come away with a slew of exercises to do in order to strengthen muscles involved in the injured areas, and maintain flexibility.  Almost always they give you core exercises to do too.  You can rest easy knowing you're getting some strength training with less of a chance of hurting yourself.  The down side, the exercises tend to be boring; so motivation gets to be an issue when acute pain is lessened, but you should still be doing them...  yes, I've totally been there, with knee and ankle issues (not back or sciatica though).  Just my 2 cents for what it's worth.  And as someone else suggests, focusing on diet will help during lower activity times.  Good luck, and hope your back and hip improves!

[ericakelly]

Nutrition is going to be your number 1 weight loss tool! (It should be for everyone, really).

Do you have a community pool nearby? Swimming does WONDERS!

Best of luck on your journey!!

Erica

[Anwylyd_un]

Losing weight is mostly diet, fitness is acheived through working out. 

So long as you eat at a deficit of about 500 cal a day you will lose about 1lb a week. 

For now I would concentrate on looking at your calories in vs calories out, worry about exercise once some weight has come off and you are putting less strain on the affected areas. If you really want to work out, then concentrate on no-impact work, like swimming and gentle yoga stretches (not the ones that did your back in). Be aware though, swimming tends to lead to the raging munchies and it is very easy to eat WAY more than you burned off!

Hope this helps.

[wookietim]

I know what you mean. I have the same type of problem - I used to do some pretty intense workouts using Xbox's "Your Shape Fitness Evolved" every night. But I recently tried Xbox Fitness and it threw my back out and pinched my sciatica nerve. 

I have been trying to do a lower impact workout where I do a brisk walk on a treadmill for about 40 minutes a night and it seems to be helping the pain a tad. I wish I could go back to the push ups and such but that is simply out of the question until the back recovers. I guess walking, running and aerobics (Light aerobics) is the solution for now.

[Waylander]

So simple: eat less calories then you burn. Yet so difficult. I agree with folks that say to focus on your diet - and walking is great and may even help alleviate some of the back pain.

[debrakgoogins]

I truly feel your pain.  I was a martial artist as well until I took a small fall down my basement stairs.  I broke my tailbone and dislocated my sacral joint. I have had three knees surgeries and arthritis.  My workout options these days are very limited but I have found ways to stay active and lose weight.   

First, I recommend eating well.  If you are looking to lose weight or maintain weight, calorie intake is key to your goal.  MyFitnessPal is an app I use to track my food intake.  There are many free apps out there that can help you with your food tracking but I like MFP.  It works well with Fitbit - the two communicate to each other.  You don't have to be a great cook to eat well.  Raw fruits and vegetables require no cooking skill at all!  

Second, you can do many exercises at home for free or very little money.  I recommend finding some good stretching videos to help you regain mobility and strength in your back.  A.M./P.M. Stretch is one that will help you stay strong and flexible in a very low impact way.  Arthritis RX is also a good one that can help with your knee issues too.  Continue to do those until you feel comfortable moving on to something more rigorous.  Then you can try FitnessBlender.com or other YouTube videos.  Look for workouts that are low impact, strength training.  Just start slow and work your way up.

Third, walk.  Walk as quickly as you can without further injuring your knee.  Walking is low impact and burns tons of calories.    You will have more energy and feel better by just getting out there and moving.  

Good luck to you!!!

[SunsetRunner]

Everyone is right about the eating. And, you don't have to be a good cook to broil a chicken breast and nuke a bag of veggies. PT is a good suggestion. I learned a slew of safe, isometric exercises that don't conflict with my arthritis issues. (facing a shoulder replacement soon then a knee replacement down the road) Again, to reinforce what others have said, walk, walk, walk. You can vary the pace, as needed. If the weather is not cooperating, walk at the malls. They normally open early for the walkers. Don't give up!