Light hand and adjustable ankle weights. Walking 10-30 min each day or at least 3x a week. Gentle stretching and flex brands for strengthening. Leg lifts to front, back & sides. Take it slow and steady and as each exercise gets easier up the time or lb of weight of repetition. It's going to be hard if you've been sedentary like i have for the past year. When you overdo it, rest the next day. Rest in between different exercises too, or do weights every other day & opposite to the walking. Good luck! 🙏🌼
I find that hydrotherapy is really helpful and when I am up to it I go to the gym where I gave be prescribed an exercise regime which doesn't put any pressure on my back. I feel so much better in myself when I exercise, but sometimes my condition means it isn't always possible.
I'm lucky to have a indoor heated pool that is 92 degrees for seniors and disabilities it feels amazing to come out relaxed and pain free for a little while but I'll take where ever I can get it lately.
As has been suggested swimming is great due to the non weight bearing aspect, but if you can find somewhere with a hydropool that is better due to the warmer temperatures and also I do Tai Chi which is light exercise so even on bad days it is very easy and it's also helps you to relax as I tend to get stressed and anxious because of my condition so those are good things to try, but ultimately trying things is the best way to find what fits you and your condition only do what you can do and take it from there :)
There are a few exercises that really gives me some relief....
But your pic shows u have ab pain, mine is back pain so might not help you though...
1. On my knees leaning forward with my hands pointing as far as it can go...stretches my back muscles and barely any strain or discomfort.
2. Leaning slanted against a flat wall. Legs maybe about 30cm from the wall and leaning straight against the wall for a few minutes really straightens my back. Those with back pain we tend to lose our posture so by doing this, I hope I don't get a hunched back and it definitely gives me relief.
3. When in pain, I lie flat on the floor with my legs (from calve muscles) resting on the sofa or chair. Really takes the pressure off my back.
I know it may not help you, but my advice may help others with similar issues as me.
Octobot, thank you for the suggestions. I have back problems as am but at the moment, my abdominal pain is trumping out my fibro and herniated discs in my n neck. I will definitely use your exercises when my abdominal pain subsides.
Luvsdragracing, I had the same issue when I was in Florida and went to the beach. I was hanging out in the deep water and it felt soooo good to decompress my spine. As I swam in toward shore and then started walking, I got worse and worse pain as the water got shallower. I felt as if someone had put an anvil on me
Leolion, it hurts me to walk on the treadmill to, especially with time or speed increases. And the leg lifts hurt the hip bursae no matter what. But I'm taking it slow and steady, waiting until it's easy for me before I change anything. It took two months to go from 1mph to 2mph. Lol I felt so much better last year when I was exercising, and I can tell a difference in just 2 slow months. I don't always make my goal, but I try to do what I can. And I still when I need to. I use to have an elliptical bike that has a seat like a chair and the pedals moved out in front of your legs, not below. I loved it but it gave out. I was tickled when my daughter's boyfriend gave me an old treadmill. If you can't do any machine, do movements in a chair, bending, raising, stretching. 🙏🌼