Need to lose some weight and tone up, but I have a slipped disc at the bottom of my back?

Question

When I was 14, a disc slipped at the bottom of my back. Before this I did regular sport (especially netball), and stayed very slim as I burnt off all my fat and was toned. I was 5ft 7" and about 7 and a half to 8 stone. I was very healthy. After hurting my back I stopped sport for a couple of years, and am now too scared to go back to it like I did because I can't play with the effort I did before due to the fear of putting my back out. I'm now 20, 5ft 7 and am getting towards 9 and a half stone. I really want to get down to 8 and a half. My diet is also atrocious, and also my sleeping patterns. Any ideas? Thanks in advance.

Answer 1

walking on a treadmill and visiting a docotor. you will have to start slow I'm sure.

Answer 2

You sound like you are a good healthy weight for your height.

First of all though I would change that diet.

Get some fruits that you like and put em in a really nice bowl that looks good with fruit in. This way you will wanna keep it stocked up. Make a committment to replace junkie type foods with fruit. Keep your fridge stocked with tomatoes, celery, avocado, carrots and healthy dips etc Rice snacks, wholegrain bread, unsalted nuts are all better for you than chippies and other fast foods. You have to accept that eating healthy means more prep time but greater rewards.

Drink alot of water, at least 8 glasses a day and take a multivitamin - Tresos b with selenuim is good. You need an iron source though.

Slowly change your diet as going cold-turkey can make you crave all the wrong things, causing you to binge.

Set a time for yourself to go to bed and stick with it. Turn off the tv, turn off the computer, be disciplined.

Exercise

If I were you I would walk for 45 minutes 3 times a week. Take it easy and you will soon know how fast you can walk. The fresh air is also great for you and walking is good for your wellbeing.

Get one of those swiss balls and do squats with it, and tummy crunches. You can work your back too if you want. For your arms half and full press ups are good. Pilates is also brilliant for toning. Do this stuff three times a week. Give it six months to get that taut terrific figure that you are after.

Lastly eliminate as much stress from your life as possible. I recommend drinking in moderation only (glass of red or white wine with dinner, this is very good for you) and if you smoke give up right now, today! Drink herbal teas as often as you can. Ice them they are nicer. Caffeine in moderation too!

You should drop those extra kilos healthily and feel alot better for it too. Hope this helps.

Answer 3

Yes. Talk to your Dr., first and formost.
If possible ask the Dr. for a recommendation to a physical therapist. A therapist may be able to suggest exercises that will help your back, and become more flexible, so that maybe you can continue easier what you used to enjoy doing.

A Dr. will also know if going back to sports is an option for you, or may even suggest what type would be best to get you back into things.

Another thing a Dr. might suggest, after slowly easing into all this, is a personal trainer.