What are the best exercises for someone (54 year old male) with low back pain, knee pain
What are the best strength exercises for someone (54 year old male) with low back pain and knee pain? This person is pre-hypertensive and has a BMIi of 39. Wants to lose quite a bit of weight and has never lifted weights before. Any suggestions on some exercises to be prescribed? (legs, core, back....). I don't want to overwhelm him with too much.. since he has never lifted. How many reps and sets are appropriate for this client?... (8-12, obviously low weight... perhaps 2 sets? Thanks so much!
Machines are great in the beginning to teach how to dial in on a specific muscle contraction so they can be used to get him to understand how to contract a certain muscle. but moving to free weights as soon as possible will be much more functional and give him a better workout because he will use more muscles to stabilize and more calories burned
When the hips have limited mobility then the knee and Lumbar area are forced to compensate with increased mobility to make up for movement not happening in the hips. This can cause problems. As Joy stated (hi Joy!) it could also be a tracking issue, which is why a medical professional should be consulted.
If he hasn't already, a visit with his orthopedist to clarify the etiology of his knee pain would be a good idea.
Unfortunately, this is a pretty general question and without having an actual assessment "results", it is not wise to try and help with program design. A few thoughts: is he medically cleared to workout - and are there any contraindications?
Some more food for thought: the knees could hurt because of his weight, degenerative issues and/or bad tracking. Have you done a functional movement screen (or a similar postural assessment)? The low back could hurt because of tight hamstrings. And the two can be related. And they could be playing off each other.
I would do a proper assessment and work on body alignment and core exercises to start (ie., cat/cow, bird dog, bridges, side clam, curl up, etc.) as well as some general strength training (light weights - so as to concentrate on proper form - and then some machines [just to start]); a good introduction and be enthused. Also, I would suggest to maybe do cardio spurts in between (as well as cardio on other days)...all the while making sure to not add extra compression to the back (for now); and again only if medically cleared.
I wish you well with this client.
I would concentrate on getting him to move his body rather than try to lift weights.
With that being said, he needs to be medically cleared for sure!
Diet is another component.
Mac Dodds M.A., CSCS
Live Your Best Years Now
I hope that this helps.
1. Physician Clearance.
2. ROM assessment and any other assessments that are indicated.
3. Begin with foundation movements at all joints within comfort.
4. If available, include aquatic exercise.
5. Begin addition of resistance.
6. Use slow careful progression/regression as tolerated.
Even my collegiate athlete clients go through this initial phase. The information that I get from this system is the basis for the program design.