Back spasms during step workouts

[gym_mom]

I started on Cathe hardcore about three months ago. After working out for nine months with other videos that bored me, I'm psyched to have workouts that are challenging no matter how many times I do them. (I managed to lose 45 lbs during those boring workouts, but now I need to keep it off!)

I've noticed recently that I am getting back spasms during my step workouts (I do step about 3x week, on alternate days I do strength training). Most of the time I just lower my intensity and I can keep going, but the last time it flattened me - literally, I was on the floor with my legs on the couch trying to get the spasm to relax.

I called my doctor who wants to make sure it's not cardiac related (I'm thinking no because the spasms happen on both sides of my back - I expect a cardiac problem to be just on one side). Should I see an orthopaedic/sports dr/chiropractor/someone else? Any idea as to why I'm getting these?

 

[maggietc]

Where in your back are the spasms? Is there pain and if so, how intense? Do you notice any other symptoms in addition to the spasms? Is is spasming where the muscles are kind of freaking out, or is it cramping where they kind of seize up and won't move? I am not a doc or p.t., but perhaps the answers to these questions will help those more knowledgeble than me to help you. Have you contacted a physical therapist or chiropractor? Sometimes doc's aren't the most helpful with musculoskeletal stuff, unless they are really good. I think they should always be in the loop, in case it does have something to do with heart etc, but Chiro's and p.t.'s are really focussed on the musculoskeletal system.

My only thought is perhaps it is form. If the spasms are in the upper back, are you rounding your shoulders while doing the workout? If the spasms are in the lower back, are you tipping your pelvis forward while stepping? For example, if your pelvis is a bowl of soup, do you have any soup spilling out the front? You shouldn't, you want to keep most of the soup in the bowl, with just a little spilling out the back; this happens naturally if you contract your glutes and lower abs.
We are usually so careful about form when we are lifting, then our form falls out when doing cardio. Make sure you keep your shoulders back and down, your head over your shoulders, your jaw loose (I make myself smile during the hardest parts of the workout, it keeps me from just grinding my teeth and winding up with a big head and neck ache) pelvis in neutral and tipped slightly back. You have to be careful with form when you're lifting because the weights are so heavy, but you have to be careful with form during cardio because things are so repetitive and can be high impact.
Hope some of this helps and that more folks have some ideas for you. Good luck!!

 

[lala1]

Not Cathe, nor a health professional, but in addition to the good advice above, do see your doc re: heart. It probably isn't, but remember that women's symptoms are extremely different than the "typical" heart symptoms. Rule that out first, then go from there. JMHO. BTW many docs don't consider heart in women right off the bat, so it's pretty impressive that yours is thinking about it.

 

[gym_mom]

Thanks for the feedback and questions. My form is something I tend to watch because I have knee problems. I found that if I stay tight in my core, my legs don't wobble and stress my knee as much. But I haven't paid specific attention to my pelvis. I will from now on. Thanks for the tip.

Just in case - I'll add some more details - the spasms are usually in the mid back region, either left or right side, never both sides at the same time. They start as a sharp stab of pain that stays tight and then gets sore. I've had DH try to massage them out, he (and I) can feel a knot right in the center of the muscle. It usually takes several days for the knot to fully relax out. In the meantime, I have to keep my intensity down. The spasms have always occurred on an upward motion - Up and over the step, Up on a box lunge, Up on a hop or jump. (The more I think about it, the more I'm thinking that form just might be it)

I have an appt with my family doc to rule out the cardiac just in case (family history is against me). But if he doesn't see a problem, I'll ask for a referral to a PT or chiro (gotta love those HMO's and referrals). My primary goal is to identify why I'm getting the spasms and determine how to prevent them. While I'm willing to modify some exercises, I refuse to give up Cathe's workouts. For the first time in my life, I've actually set fitness goals. I'm not backing down now.

 

[gym_mom]

I wanted to post a follow up just in case anyone else ever has this problem. My doc ruled out a cardiac issue and prescribe physical therapy because "you probably aren't stretching enough". My physical therapist is also an athletic trainer (I chose him for that reason). Well, he checked my range of motion and discovered that my lower back was "locked" and that was causing the spasms in my mid back. The muscles in my mid back were trying to stablize and compensate for the injury in the lower back. When I was doing my cardio workouts, I was stressing those muscles to the point where they spasmed.

He worked on my back for only a few minutes. When he was done, my range of motion was amazing. I was almost able to go back into a full backbend (and I've NEVER been able to do that) with NO PAIN (I was barely bending back at 45 degress without pain before he worked on me). I'm still seeing the PT because my back tends to lock again - he thinks it may have been like that for a few years, so it will take a little while to get it to stay fixed. But what he did was truly amazing.

So in case anyone else is having back spasms, get it checked out!

 

[maggietc]

Having myself dealt with a long term "mysterious" physical pain/function issue I know how great it feels to not only find out what's wrong, but have a therapy which helps you to take steps to alleviate it. CONGRATULATIONS!! I'm so glad you found help and that it was so quick. I am saying prayers for Cathe and everyone who is facing this kind of difficulty!! Thank goodness there are more and more options for diagnosis and treatment surfacing every day. People just have to keep the faith that bodies are very resiliant and explore every possiblity for help.
Again, I'm so happy your feeling better !!