Heavier Weights/Lower Back Pain

[ccitrin]

Cathe,

I've been trying to increase the barbell weight when I do leg work. My legs can handle it, but it seems that every time I increase the weight (even slightly by adding 2 2 1/2 lb plates), my lower back is protesting for days. Any suggestions?

Caryn

 

[pfive]

Hi Caryn,

Can't wait to hear Cathe's response. I experience the same difficulties when training. I always thought it was my form but even when I drop the weight and put all my focus on form, when I increase a few workouts later, the same thing happens.

Here's hoping we both get a solution for our problem!

Angie

 

[ccitrin]

Hi Angie,

In view of the fact that no one responded to me for almost a week, I was beginning to think that I was alone in the world. I did PS Legs and Abs this morning and again, my lower back is killing me. I think it has a lot to do with my core. I had twins about 11 1/2 years ago (and another child about 5 1/2 years ago) and my stomach muscles never fused. So, if that is the case, I'm wondering whether Cathe can give me some advice on strengthening and/or supporting my core so that it can withstand the extra weight that my lower body seems to need.

Caryn

 

[kathryn]

I'll add my 2 cents. Sometimes the lower back pain can be not just from the added weight, but from how you handle the weight. You may be careful about keeping your core tight and keeping the natural lordosis (curve) in your lower back while you are lifting, but might be picking up the bar or putting it down in a way that can strain your back. When picking the bar up from the ground, try putting one foot slightly in front of the other, then bending with your legs. Push up from your legs when lifting the bar from the floor, and make sure to keep your core strong (no rounding of the back---the most risky position).

Do you have any ankle weights that can be fastened together to make a weighted "belt"? If so, you might try those for the final 10 pounds you want to lift. The weight would then be over your legs, and put resistance on the lower body, but would not put too much weight on the lower back.

You're probably right in that your core strength has a lot to do with it, so keep up those planks!

 

[ccitrin]

Kathryn,

Thanks I'll give both of those a try (& keep up with the planks -- Lord Knows, I keep trying!!!!)

Caryn

 

[StepEdith]

I'm wondering about investing in a weighted vest. Wonder how that would work with the back issues? Hummmm. Hope we hear from Cathe on this one.

Edith
;-)

 

[ccitrin]

[font size="1" color="#FF0000"]LAST EDITED ON Jan-21-03 AT 06:11PM (Est)[/font][p]Wouldn't a weighted vest put more stress on the lower back? Shouldn't the extra weight be below the waist to avoid the extra stress I'm feeling?

Maybe the answer is I should just really conquer that ball workout to help my core once I get the new DVD's.

Caryn

 

[kathryn]

I use a weighted vest to go above 45# on my leg work. It doesn't put as much strain on the lower back as a bar does, because the weight is distributed across the front and back, from chest level down to the waist. I would put more stress on than using a weighted belt, though.

 

[Lizzie]

I too have had this problem, but it doesn't last more than a day for me, so it may not be the same issue. I have found that really stretching my glutes and hamstrings thoroughly between sets and again (very thoroughly) after the entire workout helps considerably. I have barely had any discomfort since being sure to focus on stretching. I know that tight hamstrings can cause lower back pain. Anyway, my 2 cents! I hope you find something that works well for you.

 

[ccitrin]

The pain also doesn't last more than a day or two with me as well, but I can't help thinking that that type of pain is not a good thing. And I do stretch alot after the workouts, even after the tape is done.