Body falling apart, help!!!

MRSchultz

MRSchultz

Cathlete
Hi Cathe & everybody:

I'm 32, but feel like 82. I have been doing Cathe's workouts for over a year now, and just love them!!!! My problem is no matter how much I warm up and cool down my lower back is pretty sore and stiff. Now, this isn't something that goes away, I've just gotten used to it. I've been to the doctor and they said that I need to build my back up and that will help (which I thought I was doing).

So, my question for all of you is this, I have all the CTX Series except Leaning Legs (which I'll be ordering soon, I hope), should I go back to doing a rotation with those tapes and put the longer ones on hold for a while? I've been doing PowerHour and LOVE it, but wonder if that's too much for me until I get my back muscles worked up. Any suggestions?

Thanks in advance. :) Marcia
 
Hi Cathe & everybody:

I'm 32, but feel like 82. I have been doing Cathe's workouts for over a year now, and just love them!!!! My problem is no matter how much I warm up and cool down my lower back is pretty sore and stiff. Now, this isn't something that goes away, I've just gotten used to it. I've been to the doctor and they said that I need to build my back up and that will help (which I thought I was doing).

So, my question for all of you is this, I have all the CTX Series except Leaning Legs (which I'll be ordering soon, I hope), should I go back to doing a rotation with those tapes and put the longer ones on hold for a while? I've been doing PowerHour and LOVE it, but wonder if that's too much for me until I get my back muscles worked up. Any suggestions?

Thanks in advance. :) Marcia
 
I'm not Cathe, but I do have a bad lower back.

What has really, really helped me with it is planks. But not the hard planks, where you are on your tippy toes and really working hard.

Rather, I do them on my knees to give my back just the amount of work it needs to strengthen, but not too much to hurt it.

Try them and also try supermans ( on your tummy, arms stretched out, left leg and right arm go up together, then you switch to the right leg and left arm).

Don't do any heavy weight lifting exercises until your back is really warmed up.

Also, be sure to exercise your legs and to stretch. Often, I pull my back if my legs aren't well heated and stretched.

Hope this helps.

Laura
 
I'm not Cathe, but I do have a bad lower back.

What has really, really helped me with it is planks. But not the hard planks, where you are on your tippy toes and really working hard.

Rather, I do them on my knees to give my back just the amount of work it needs to strengthen, but not too much to hurt it.

Try them and also try supermans ( on your tummy, arms stretched out, left leg and right arm go up together, then you switch to the right leg and left arm).

Don't do any heavy weight lifting exercises until your back is really warmed up.

Also, be sure to exercise your legs and to stretch. Often, I pull my back if my legs aren't well heated and stretched.

Hope this helps.

Laura
 
Tight legs, especially hamstrings, inevitably leads to lower back pain for me. I always have to do extra stretching of my hamstrings and quads after every workout, and even try to stretch throughout the day, ie, at bathroom breaks! This helps me alot,

Christine
 
Tight legs, especially hamstrings, inevitably leads to lower back pain for me. I always have to do extra stretching of my hamstrings and quads after every workout, and even try to stretch throughout the day, ie, at bathroom breaks! This helps me alot,

Christine
 
I also find that deadlifts have helped to strengthen my lower back. I used to have occasional pain but has nearly disappeared.
 
I also find that deadlifts have helped to strengthen my lower back. I used to have occasional pain but has nearly disappeared.
 
What poundage do you use when doing deadlifts? I was going pretty heavy but noticed a lot of post-workout back pain and stiffness, so now I use a lighter barbell. It's helped a lot. I also find yoga to be good for my back. It's great for core strengthening, which helps the abs and back.
 
What poundage do you use when doing deadlifts? I was going pretty heavy but noticed a lot of post-workout back pain and stiffness, so now I use a lighter barbell. It's helped a lot. I also find yoga to be good for my back. It's great for core strengthening, which helps the abs and back.
 
Marcia,

Work on your core strength. Yoga is ok, but I've found Pilates is much more focused on torso strength. In mat classes, they work on hamstring & hipflexor flexibility which help release tension on the lower back as someone mentioned.

I really like the attention Cathe gives to core strength in Slow & Heavy and Powerhour. But you really have to pay attention to form. If nothing else, do the ab work from these workouts - planks & supermans. Can't wait for the new workouts, the balance ball & medicine ball are awesome tools for core work.

The last thought is that you might be doing too much overall. Maybe a few more days of mind/body fitness like yoga or pilates instead of hard core workouts will help your body heal & then get stronger. Just a thought.

Debra
 
Marcia,

Work on your core strength. Yoga is ok, but I've found Pilates is much more focused on torso strength. In mat classes, they work on hamstring & hipflexor flexibility which help release tension on the lower back as someone mentioned.

I really like the attention Cathe gives to core strength in Slow & Heavy and Powerhour. But you really have to pay attention to form. If nothing else, do the ab work from these workouts - planks & supermans. Can't wait for the new workouts, the balance ball & medicine ball are awesome tools for core work.

The last thought is that you might be doing too much overall. Maybe a few more days of mind/body fitness like yoga or pilates instead of hard core workouts will help your body heal & then get stronger. Just a thought.

Debra
 
To Lesliew's point - I tend to need to keep the barbell lighter when doing deadlifts. My back is the very reason for that. Because of this, I believe I get more results for my lower back than for my hamstrings when doing deadlifts.
 
To Lesliew's point - I tend to need to keep the barbell lighter when doing deadlifts. My back is the very reason for that. Because of this, I believe I get more results for my lower back than for my hamstrings when doing deadlifts.
 
when doing deadlifts be absolutely certain your back is not curved inwards. It has to be straight. A week ago I caught myself curving the spine (barbell was too heavy) and I felt back pain later that day.

Posture is critical.

Laura
 
when doing deadlifts be absolutely certain your back is not curved inwards. It has to be straight. A week ago I caught myself curving the spine (barbell was too heavy) and I felt back pain later that day.

Posture is critical.

Laura
 
Hi Marsha,

My back gets tired and tight if I don't warm up enough. I've noticed that I must do my own warm up before the 'All Step' workout because Cathe's warm up is so fast paced that to me its just like starting my workout right in the body of the aerobics. Especially with all of the pivots and turns she goes right into. Of course as you do all those torso rotations your back will contract a bit more to help you maintain proper form. So along with extra stretching of the hip flexors, guads and hams, you might want to do a little pre workout warm up before you start the tape.:)

I used to have this problem a lot, but now it is only with 'All Step', I believe the bpm for the warm up is around 134 bpm, to me that is just too freakin' fast for a warm up.:) I do find that if I don't do the corner to corner moves and the instep to the back during the warm up my back doesn't get quite as tight, so I either do my own warm up first or I modify the warm up Cathe does so that I don't rotate my torso as much before I am properly warmed up. Good luck!!:)

DeeDee
 
Hi Marsha,

My back gets tired and tight if I don't warm up enough. I've noticed that I must do my own warm up before the 'All Step' workout because Cathe's warm up is so fast paced that to me its just like starting my workout right in the body of the aerobics. Especially with all of the pivots and turns she goes right into. Of course as you do all those torso rotations your back will contract a bit more to help you maintain proper form. So along with extra stretching of the hip flexors, guads and hams, you might want to do a little pre workout warm up before you start the tape.:)

I used to have this problem a lot, but now it is only with 'All Step', I believe the bpm for the warm up is around 134 bpm, to me that is just too freakin' fast for a warm up.:) I do find that if I don't do the corner to corner moves and the instep to the back during the warm up my back doesn't get quite as tight, so I either do my own warm up first or I modify the warm up Cathe does so that I don't rotate my torso as much before I am properly warmed up. Good luck!!:)

DeeDee
 
Make sure your hamstrings are well stretched out and that you have good boy alignment. Maybe some yoga or pilates would help.
 
Make sure your hamstrings are well stretched out and that you have good boy alignment. Maybe some yoga or pilates would help.
 
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