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!
All of the responses are excellent. I would only add that the best low back exercise I know is the, and I hope I’m not wrongly quoting yoga, cobra. In a prone position, clasp the hands behind the neck, and with no lower body contraction, extend the trunk off the floor. It doesn’t have to be a big movement, maybe only 15-20 degrees of extension.
If he hasn’t already, a visit with his orthopedist to clarify the etiology of his knee pain would be a good idea.
Hi Tasha,
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.
Best, Joy
