Controlled strength training with slow rep counts would be a good place to start. Something like body by science type training is rather easy on the joints, and you would be able to ascertain if a movement was aggravating that hip pretty easy.

For proprioceptive work consider doing 10-15 minutes worth of work on a balance board.

How about Pilates? Good for backs and core strength.

Be sure to warm up properly before you begin exercising. That's the most important to prevent injuries of any kind. A simple dynamic routine is best, just to get the blood flow moving (stretching out the muscles and joints isn't so much necessary). I personally jog or hit the bike for 5-10 minutes before I do my main workout, and then I always do warm up reps when I lift (usually just a bar, bodyweight, or very light weight).

I wouldn't stop exercising, especially since you're down 35 (Good Job!). I would continue to do very light and careful movements on the injured sites unless you feel pain or discomfort, then give it a week or two and try again, but remember there is a HUGE difference between pain and soreness. Try lateral exercises if one side of your body isn't cooperating very well to prevent muscle dystrophy.

For yor back, remember that when you lift, you shouldn't put too much strain on the back, especially in dead lifts (I see way too many people use their back, and it can lead to many problems later). Use a combination of back, thighs, and a little bit of shoulders. If you do RDL's, use lighter weight than a dead lift. If you're still uncomfortable, then the machines will do fine until you recover. Slow and controlled reps are key. Also remember to use your full range of motion when you lift and exercise. That will also prevent injury.

Hi!

I also just posted on Facebook! Where are you? I would like to refer you to a Feldenkrais Practitioner. Moshe Feldenkrais developed a way of working with yourself so that you find out what you are doing so you can do what you want to do in the most efficient way. His "method" is based on his knowledge of Judo and engineering and a lifelong study of Eastern and Western science and philosophy and more.

I am a practitioner and am continuing my studies with Mia Segal who was his first assistant and collaborator. Amazing work!

Could you call me? It would be easier for me to give you some pointers over the phone!

206 545 1740

In the meantime check out these links: www.mbsacademy.org and www.mbsacademy.org/blog or email me at maremorrison@gmail.com I am in Seattle.

‎"In good action, the sensation of effort is absent no matter what the actual expenditure of energy is." --- Moshe Feldenkrais

"When you know what you are doing you can do what you want" ---- Moshe Feldenkrais