Outline · [ Standard ] · Linear+ exercise after deconditioning, Question about exercise after deconditio

i am a 28 yo male attempting to get back into shape after a long period of inactivity. my goal right now is to get up to 3mph on the treadmill for 30 min/day. however, due to slight scoliosis and deconditioning, 30 min at 2.5 results in a dull pain in my left hip/lower back, but it is doable. however, after a second consecutive day of the same, the pain is more pronounced. in order to acheive my goal, i decided there were two ways i could proceed, and i would like feedback on which might be the better course of action:

1) 2.5mph for 30min every other day, slowly working up to 3.0mph for 30min every other day. then dropping down to 2.5mph every day and starting from there. or

2) 2.5. for 15min every day, slowly working up to 3.0mph for 15min every day, at which point dropping back down to 2.5 for 20 mins, until can do 3.0 for 20min, and so on until i get to my goal of 3.0 for 30.min.

any feedback would be appreciated from PTs, and also wondering if this is the type of thing that could benefit from aprofessional consultation, or if its not severe enough of an issue (in other words something i could do myself). thanks
-jon

Hi jon...

Personally, I would recommend you go with plan 2. Start with the shorter duration but more frequent. Don't work through any pain though. They say no pain, no gain, but that is not usually the case, especially with the type of pain you describe. If the pain starts to spread to a larger area, you need to cut back or take a day off.

I think you should be able to continue on with this plan as long as pain is not worsening. If pain starts to worsen, even with cutting your workload in half, then you should consult a therapist.

Feel free to post more questions here if you have any. I'll try to check back soon.

I would really be interested in hearing what coures of action you took and what the results have been so far.

Please keep us updated.