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Back ache...?

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#1
I started exercising 3 or 4 weeks ago (aerobics, weights and spinning classes) I've had the usual muscle aches usually the day after a session which rarely happens now. However, I noticed slight lower-back tenderness last week. I had a toning session yesterday and then did about 15 minutes of weights (pair of 3kg dumbells) this morning; then noticed my back aching form mid to lower back.
Any advice please -is this just the usual post-exercise ache, or could it be due to incorrect technique? What do I need to do differently if anything?
Thanks for your help!
 
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#2
When you are working out with the weights - do you sit or stand? If you are standing are you making sure to have your legs slgihtly bent?

That is a small problem I used to have - standing too straight when I worked out. A very slight knee bend made all the difference
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#3
When you are working out with the weights - do you sit or stand? If you are standing are you making sure to have your legs slgihtly bent?

That is a small problem I used to have - standing too straight when I worked out. A very slight knee bend made all the difference
Thanks TeddyP, I haven't been bending my knees -will now!
Is it safe to continue or do I need to wait for a bit? (I don't want to slow my momentum or lose my motivation...)
 
#4
Hm I don't want you give you advice that could lead to you getting hurt.

I know I have worked out through pain but that was like pain in my quad muscles or my biceps.

Maybe someone else here has more knowledge about lower back pain. I worked through mine but I did ask my Doctor about my specific back problem and she OK'd me.
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#5
Thanks. I didn't go to my usual exercise class today, I'll give a bit of time then restart.
 
#6
Doing a few back stretching exercises after your weights session (back twist, cat, cobra ect) might help to realign your back after each session and ease any pain. With any workout your muscles need to be stretched as part of a cool-down, so it may be that you're using your back muscles without even realising it and they're getting forgotten about in the cool-down.
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#7
Thanks Jenny, I'll make sure I stretch my back muscles too. I have taken it easy for a few days now, but I still have slight/ mlid throbbing in my lower back. I plan to resume spinning on wednesday. Thanks for sharing that.
 
#8
No worries, I used to have a lot of back pain, well still do now really, but after discovering the benefits of yoga while travelling, I find I can head it off with some stretches now.
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#9
Hi, my OH noticed a lump on my lower back spine yesterday. I can feel it too. I know it was from lifting weights incorrectly. I'm quite annoyed with myself for doing that. I'm off to the Dr's tomorrow.
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#10
Good news!

Saw Dr today re: backache with lump near spine. Lump turned out to be a lipoma, bachache turned out to be mainly from muscle spasm, xray turned out normal, and I turned out grateful to God that I've haven't done serious injury to my backbone! Now you bet I'll be more careful when exercising. Phew!
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#12
Cheers Teddy. What sort of exercise do you do?
 
#13
Well after years of basically nothing, I got over my dread of the gym and I go there usually 5x a week now.

I focus on weight training just because I can't sustain cardio for any real length of time. I do about 10 mins before i work out.

I won't type out my whole routine, but I do one day where I focus on my chest and back, one day is legs and lower body and then one day is upper arms and shoulders. I then repeat those.
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#14
Sounds good. I hope to gradually add in resistance training. I'm going to get some very low weight dumbells. I had started off with 3kg each hand but with that I strained my back. Now I'm seriously oing to guard my back bone. It was quite scary when I thought I'd hurt it!
 
S: 14st12lb C: 14st8lb G: 12st7lb BMI: 32.9 Loss: 0st4lb(1.92%)
#15
glad you havent done any lasting damage. I have to include the back stretches in my cool down and although ppl think what the bloody hells she doing on the mats it really stopped a lot of the pain. Unfortunately yoga brings out more pain for me because i suffer with hyper flexibility so have to do specific stretches but pilates has been the best for strengthening the core and connecting muscles which are important for the back. you cant strengthen just the back without strengthening tummy and vice versa. muscle spasms arent nice but there are ways to manage such things so that we can exercise and do MOST of the things we want. take care.
x
 

trimlee

Love God; Love People
S: 13st0lb C: 11st13lb G: 11st0lb BMI: 27 Loss: 1st1lb(8.24%)
#16
Thanks Sabina. Well done with your weight loss. What diet are you on, if any?
 


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